March 14, 2024
By August Ryan; reviewed for medical accuracy by Janet Fitzpatrick, MD

The average adult needs between seven and nine hours of sleep each night, but it can be hard for many people to fall asleep or stay asleep. If counting sheep isn’t working, try the tips below instead.

Create a Routine

Try to go to bed at the same time and get up at the same time every day. The best way to meet a goal of getting more sleep is to start slowly. Try getting into bed just 15 minutes earlier each night during the week, until you reach your goal bedtime. Make sure to empty your bladder immediately before going to bed so you are not woken up during the night.

Create a Restful Environment

Use your bed for sleeping, not for watching TV or using your laptop or other devices. Reading in bed is okay if you’re using a lamp with a low-wattage bulb (15 watts is best).

Make sure your bedroom is neither too warm nor too cold. Cooler is better than warmer.

Watch What You Eat and Drink

Stop consuming sugar a couple of hours before you get into bed. Stop consuming caffeine after 3 p.m. Sugar and caffeine from things like chocolate, certain sodas and some teas can make it harder for you to fall asleep or to get deep sleep, which is most refreshing.

Eat in moderation in the hours before bedtime – don't have a large meal, but do not go to bed hungry either.

Finally, stop drinking alcohol an hour or two before you go to sleep. Drinking alcohol may help you to get to sleep, but it will cause you to wake up throughout the night, even if you don't notice it.

Exercise Matters

According to the Sleep Foundation, moderate to vigorous exercise can help you to fall asleep faster and wake up less often throughout the night. However, experts recommend not exercising within three hours of your bedtime, as the activity may leave you feeling too alert to get to bed on time.

Avoid Electronics too Close to Bedtime

Electronic devices, including your phone and TV, give off blue light which disrupts your sleep. Blue light makes you feel more awake instead of helping you relax. Several small studies suggest that glasses that block blue light can reduce eye strain, eye damage and sleep issues.

If changing your nighttime habits does not help you fall asleep or stay asleep more easily, or you still feel overly tired during the day, talk with a health care provider. Your Drexel Medicine provider may be able to help you further improve your sleep habits and can help rule out medical causes for poor sleep.