How to Sleep Better by Forming New Habits
Medically reviewed by Smita Patel, DO
You’re not alone if you spend many nights tossing and turning, frustrated because you can’t sleep. Nearly one-third—32.8%—of American adults get less than the recommended seven to eight hours a night. But there are things you can do to make falling and staying asleep easier. The first step is to improve your sleep hygiene: The quantity and quality of your sleep.
This article outlines a 21-day plan to boost sleep quality and discusses ways to manage sleep disorders. It also talks about what to do if you’ve tried everything and still aren’t seeing results.
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How to Sleep Better in 21 Days
Just as there are many reasons that people have difficulty with sleep, there are many things you can do to improve it. But to get there, you must be ready to commit to changes in your lifestyle.
Before starting, ask yourself: Is this the right time in my life for a dramatic change, and am I willing to see it through?
What follows is a 21-day (or three-week) plan for improving your sleep, with the focus for each week described below:
Week 1: Establishing a schedule and creating a sleep-friendly environment.
Week 2: Addressing factors that may be disrupting your sleep.
Week 3: Making adjustments and committing to long-term changes.
Each day offers an evidence-backed step to achieving better sleep.
Day 1: Set Your Schedule
Remember how much sleep you need (seven to eight hours for adults), set a regular sleep schedule, and stick to it. Go to bed and get up at the same times every day—even on holidays and weekends.
Day 2: Create a Comfortable Space
Make sure your bedroom is comfortable, dark, quiet, and cozy. Adjust the temperature; cooler temperatures in the bedroom can help stimulate sleep. In a study from 2019, researchers found warmer bedroom temperatures in Summer months led to higher rates of sleep disturbances.
Day 3: Establish a Ritual
Create a relaxing bedtime ritual, which could include taking a bath, listening to soothing music, reading, or other soothing activities. Don’t bring work to bed; designate at least an hour off to relax and wind down.
Day 4: Try White Noise
Ambient sound or noise can help create a comfortable sleeping environment. White noise machines or apps can also drown out sounds from outside. Among residents of high-traffic areas of New York City, researchers found those using white noise machines had better sleep quality than those who didn’t.
Day 5: Listen To Your Body
People have different sleep needs as they age, and some may need more sleep than others. If you regularly struggle with falling asleep, you may be trying to get rest when your body isn’t ready. Don’t go to bed until you feel tired.
People are genetically inclined to sleep certain hours. Some are natural “early birds,” while others are "night owls".
How Much Sleep Do You Need?
Though there’s no absolute standard, healthcare providers currently recommend the following:
Adults: 7 to 8 hours
Teenagers: 8 to 10 hours
School-age children: 10 to 12
Toddlers: 11 to 14 hours
Infants: 12 to 16 hours (with nap time included)
Day 6: Designate Your Bed for Sleep and Sex
Focus on ensuring you’re using your bed only for sleep or sex. To make this area your area of rest, don’t bring work into bed or watch TV there. Avoid spending too long in bed awake.
Day 7: Pay Off Your Sleep Debt
Studies have found that “paying off” sleep debt (the hours you’re not getting enough sleep) by extending sleeping time may prove beneficial. To pay off sleep debt, plan your bed and wake-up times so that you gradually extend your rest by adding 15-minute increments at a time.
Day 8: Limit Screen Time
Blue light from screens— TVs, computers, phones, or other devices—is linked to insomnia (trouble falling or staying asleep) and other sleep difficulties. Stop using devices at least 30 minutes before bedtime, and don't use your devices in bed.
Day 9: Get Exercise
Insufficient physical activity is a consistent risk factor for insomnia and other sleep problems. Studies have linked more exercise and activity with better quality sleep. Aim for at least 150 minutes a week of light to moderate exercise (like walking, cycling, or running). Just try to avoid working out within two hours of bedtime.
Day 10: Limit Caffeine and Alcohol
Caffeine (the stimulant in coffee, black tea, and certain sodas) and alcohol can both disrupt sleep. Time coffee or tea consumption so that the substance is out of your system when you go to bed. Caffeine takes three to seven hours to leave your system, so avoid it in the afternoon or evening. Alcohol also affects sleep; limit consumption and avoid drinking around bedtime.
Day 11: Keep the Pets Out
As lovely as it may be to co-sleep with your dog or cat, this can interfere with restful sleep. Pet dander can set off allergic reactions, and their moving around, barking, or meowing can wake you up. Consider keeping your bedroom door closed when it’s time to sleep.
Day 12: Control Light Exposure
Exposure to light influences your circadian rhythm—your natural sleep-wake cycle. Exposure to sunlight tells your brain to wake up and promotes better sleep. However, bright light at night can trick your brain into thinking it's still waking time and make it more difficult to fall asleep. Dim the screens of your devices and the lights in your home in the evenings.
Day 13: Limit Night-Time Fluid Intake
Night-time trips to the bathroom can disrupt your sleep. Avoid drinking lots of water or tea before bed to prevent this issue.
Day 14: Quit Smoking
There are many reasons to quit smoking or vaping, and improving your sleep is one. Nicotine is a stimulant—waking you up—with studies noting effects on sleep quality as well. Getting better sleep can be an additional motivator if you’re trying to stop.
Day 15: Avoid Large Meals at Night
Large meals at night can also impact sleep quality. Digestion slows when you sleep, and digestive issues—like heartburn—can wake you up. Don’t overeat (especially heavy or fatty foods) or have large meals within three hours of bedtime.
Day 16: Manage Stress
Finding ways to manage stress healthily can be critical to your sleep hygiene. Meditation, yoga, mindfulness techniques, and exercise are among many methods that may help. If your mind is racing with all of your "to-dos," try making a list.
Day 17: Don’t Lie Awake At Night
Don’t toss and turn if you’ve gone to bed and haven’t fallen asleep after 20 minutes. Instead, get up, walk around a little, and do a quiet, relaxing activity in low light. Don’t pick up your phone or device or watch TV.
Day 18: Stop Napping
While the research surrounding the overall effect of naps on sleep is inconclusive, some evidence suggests longer and later naps adversely affect nighttime sleep. If you’re having trouble, see how not napping affects your rest at night.
Day 19: Consider Weight Loss
Having overweight and obesity raises the risk of sleep apnea—night-time snoring and breathing difficulties—and sleep problems. Healthcare providers often recommend managing weight by changing your diet and increasing physical activity to help with sleep.
Day 20: Identify and Manage Sleep Disorders
Identifying signs of sleep disorders and seeking treatment can be critical for improving sleep hygiene. Snoring and trouble breathing are signs of sleep apnea. Restless legs syndrome (RLS) causes night-time urges to move your legs and disrupt a good night's rest.
Day 21: Reflect on the Process
If you’ve tried some or all of these steps, reflect on the changes you’ve made and ask yourself the following questions:
Am I sleeping better?
What worked or didn’t work? Why?
Have I faced challenges with adopting any of the steps?
Improving hygiene means making lasting, life-long changes. If you still have trouble sleeping, consider talking to a healthcare provider.
Improving Rest Quality With a Sleep Disorder
Improving your rest may involve treating sleep disorders like insomnia, sleep apnea, and RLS. Improving sleep hygiene is central to managing these conditions. Additional therapies, such as those listed below, may help:
Light therapy: Light therapy invovles exposing yourself to bright light using a lightbox or specialized visor to help balance your circadian rhythm.
Cognitive behavioral therapy: In sessions with a therapist, you work on your attitudes surrounding sleep, develop strategies for relaxation, and learn other techniques.
Medications: If lifestyle adjustments or other approaches haven’t worked, a healthcare provider may recommend medications to help you sleep. They’ll also assess what you’re taking, as some drugs cause insomnia or drowsiness.
Supplements: Antihistamines taken off-label and melatonin supplements can cause drowsiness and help you sleep. Ask a healthcare provider before taking any new supplements.
Continuous positive airway pressure (CPAP): A CPAP is a device you wear at night to help with sleep apnea. It promotes appropriate breathing and stops snoring.
Still Not Sleeping Well: Next Steps
If you’re still not getting results despite making a dedicated effort to improve your sleep, talk to a healthcare provider. Sleep disorders and deficiency raise your risk for various mental and physical health problems, making treatment essential.
Call a healthcare provider if you experience the following:
Constant difficulty with falling asleep; frequently waking up at night
Fatigue throughout the day, even if you’ve had enough sleep
Problems with snoring or breathing during sleep
RLS symptoms (uncomfortable sensations in your legs that improve with movement or massage)
Sleepiness that impacts your ability to work, study, drive, or perform other tasks
Summary
You can do many things to improve your sleep and ensure you’re getting enough rest. Typical strategies include setting consistent bed and wake-up times, avoiding bright lights or screens at night, and making lifestyle changes to manage risk factors for sleep disorders. If lifestyle and behavioral changes don’t yield results, cognitive behavioral therapy, light therapy, and medications are among the means of improving sleep.
Read the original article on Verywell Health.
