Insomnia — the nightmare you can’t wake up from.
Cutting down on caffeine, curbing alcohol intake, kicking a smoking habit and sticking to a regular workout routine are great first steps toward catching some much-needed z’s.
But if you’re still tossing and turning, it might be time to try these six science-backed sleep tips from Dr. Julio Fernandez-Mendoza, a leading insomnia expert and professor at Penn State College of Medicine.
Rise and shine
“Get up at the same time no matter what,” Fernandez-Mendoza recently recommended in The Conversation. “This will anchor your sleep/wake cycle, called your circadian rhythm.”
Your circadian rhythm governs your sleep-wake cycle and plays a key role in regulating hormone release.
Sleep inconsistencies can throw off hormones like cortisol and growth hormone, potentially leading to a range of health problems.
And here’s the kicker: research suggests that trying to play catch-up with extra sleep won’t erase damage from chronic sleep deprivation.
Limit activities
“Do not use your bed for anything except sleep and sexual activity,” Fernandez-Mendoza said.
That means no checking work emails, binge-watching your favorite shows or reading that book you’ve been meaning to finish.
Turning your bed into a multi-purpose zone creates an association with wakefulness and frustration, making it harder to fall asleep when you actually want to.
By limiting your bed’s use to just sleep and intimacy, you send a clear signal to your brain that it’s a space for rest and relaxation.
Get up and out
“When you can’t sleep, don’t lie in bed awake,” Fernandez-Mendoza advised. “Instead, get out of bed, go into another room if you can, and do an activity that’s enjoyable or relaxing. Go back to bed only when you’re ready to sleep.”
The longer you lie in bed tossing and turning, the more your anxiety grows — and the less likely you are to actually fall asleep.
Experts recommend giving yourself a 15- to 20-minute window to fall asleep before getting up and trying something else.
Keep moving
“Get going with daily activities even after a poor night’s sleep,” said Fernandez-Mendoza.
“If you have chronic insomnia, don’t nap, sleep in or doze during the day or evening even after poor sleep the previous night,” he added.
Short naps can be a lifesaver for some, but if you struggle with falling or staying asleep at night, daytime snoozes will only mess with your sleep cycle more.
Hit the hay when sleepiness strikes
“Only go to bed when you’re actually sleepy enough to fall asleep,” Fernandez-Mendoza recommended.
Much like working or watching a movie in bed, trying to sleep when you’re not tired will only leave you staring at the ceiling for hours.
The result? You’ll start to associate your bed with wakefulness — and that’s the last thing you want when you’re trying to drift off to dreamland.
Try sleep restriction
“Start with the amount of sleep you’re now getting — with the lowest limit at five hours — and then increase it weekly by 15 minutes,” said Fernandez-Mendoza.
It might sound counterintuitive, but research suggests that spending less time in bed actually makes your body more tired during the day, increasing the chances of falling asleep at night.
If you decide to give the sleep restriction technique a shot, be sure to stick to a steady sleep schedule. Consistency is key to making this method work.
The consequences of poor sleep
Experts say you should aim for seven to nine hours of quality sleep each night, but for many, that’s easier said than done.
About one in three US adults — or a jaw-dropping 84 million people — fail to get the recommended amount of uninterrupted sleep, according to the National Institutes of Health.
The consequences go way beyond just grogginess the next day.
Chronic poor sleep can elevate the risk of a host of serious health problems, from dementia and heart disease to Type 2 diabetes, obesity and even certain cancers.
But that’s not all. Sleep deprivation can also wreak havoc on your mental health and take a major toll on your appearance.
