Are you tossing, turning, and stressing out about how tired you’ll feel tomorrow? Sleep troubles can make you feel frustrated and helpless—maybe you’ve tried everything, and nothing’s worked.

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. Plus, we’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!

Questions Overview

<quizdata> { "subtitle": "Take this quiz to find out!", "quiz": { "1": { "question": "Which of the following best describes your nighttime routine?", "answers": { "1": "Most nights, I scroll on my phone or look at emails before dozing off.", "2": "I spend a long time laying in bed before going to sleep.", "3": "I’m usually doing chores or work right before turning out the light.", "4": "I have a specific pre-bed routine. I don’t look at screens, and I might even try to meditate." } }, "2": { "question": "Has your routine changed recently? If so, how?", "answers": { "1": "My habits have changed (eating late dinners, exercising at night, etc.)", "2": "My environment has changed (I’ve changed the AC, bought a new pillow, etc.)", "3": "My life circumstances have changed (more work, relationship trouble, etc.)", "4": "I can’t think of anything specific. I’ve always had trouble sleeping." } }, "3": { "question": "Which of the following statements is most true for you?", "answers": { "1": "I take afternoon naps, drink a lot of coffee, and/or go to bed and wake up at different times each day.", "2": "I’m often adjusting the temperature, light, and noise in my bedroom.", "3": "I’ve been experiencing a lot of stress and anxiety lately.", "4": "My sleep is one of the biggest problems in my life right now." } }, "4": { "question": "Which statement best describes your difficulty falling asleep?", "answers": { "1": "I feel too alert to fall asleep.", "2": "I feel too physically uncomfortable to fall asleep.", "3": "I can’t turn off my thoughts. I’m too busy worrying about my problems.", "4": "I have serious issues falling or staying asleep that have been bothering me for a long time." } }, "5": { "question": "If you wake up in the middle of the night, what best describes the experience?", "answers": { "1": "I might check my phone or scroll on social media and then find it impossible to fall back asleep.", "2": "I wake up sweating or shivering and stay up tossing and turning.", "3": "I wake up with racing thoughts and feel too stressed to go back to sleep.", "4": "I might wake up suddenly, feeling like I can’t breathe." } }, "6": { "question": "Have you ever changed your habits and slept better as a result?", "answers": { "1": "I stopped exercising before bed, and my sleep improved.", "2": "I tried sleeping on a comfier pillow for a while, and that helped.", "3": "In the past, my sleep has improved with meditation and a less busy schedule.", "4": "So far, nothing has significantly improved my sleep." } }, "7": { "question": "How do you usually feel around bedtime?", "answers": { "1": "Alert—I’m too energized.", "2": "Uncomfortable—I don’t feel like I have the right environment for sleeping.", "3": "Nervous—I’m worried I’ll toss and turn.", "4": "Sleepy—lately, I’ve felt tired all the time." } }, "8": { "question": "Which statement best describes a normal weekend afternoon for you?", "answers": { "1": "I might be enjoying a long nap or a cup of coffee.", "2": "I might be lying in bed, watching a movie.", "3": "I’m rushing from one thing to the next—I never get a break.", "4": "I’m probably having trouble keeping my eyes open." } }, "9": { "question": "Are you ever so tired that you worry you’ll fall asleep at an inconvenient time?", "answers": { "1": "Definitely not—I can't even take naps when I try!", "2": "Not sure. I’ve never thought about that.", "3": "No, I’m pretty tired, but I never stop moving long enough to fall asleep.", "4": "Yes! I’ve been so tired, I think I might fall asleep at work, watching a movie, or pretty much anywhere." } }, "10": { "question": "How do you feel when you wake up in the morning?", "answers": { "1": "I usually feel well-rested—maybe a little tired", "2": "I might wake up with a sore back, sweaty forehead, or sore throat.", "3": "I’m immediately stressed about the day ahead.", "4": "Very tired—I almost always wake up feeling a little foggy." } }, "11": { "question": "Are your loved ones worried about your sleep struggles? ", "answers": { "1": "Maybe a little—they’ve suggested I make some changes to my daily habits.", "2": "No, we haven’t talked about it.", "3": "A little—they’re more worried that I have too much on my plate.", "4": "Yes, they’re aware that I’ve been facing major struggles for years." } }, "12": { "question": "Have you considered getting medical help for your sleep?", "answers": { "1": "I take sleeping pills.", "2": "No, I haven’t considered medical help.", "3": "No, I think I could improve my sleep if I could reduce my stress levels.", "4": "Yes, it’s too big of an issue to ignore at this point." } } }, "results": { "1": { "text": "Your habits are affecting your sleep.",

"meaning": "Certain routines, activities, and habits that you engage in during the day may be derailing your sleep schedule. When you take a long nap or brew that afternoon cup of coffee, you might not be thinking about how it will affect you at bedtime. And, by the sounds of it, you’ve got a habit (or multiple habits!) keeping you up at night.

Check the list below. If you regularly do any of these activities, they could definitely be throwing off your sleep:

  • Eating a late dinner (especially a heavy one).
  • Using screens (phone, TV, iPad) before bed.
  • Drinking large amounts of coffee or tea, especially in the afternoon.
  • Exercising before bed.
  • Drinking too much water before bed.
  • Using your bed for activities other than sleep or sex.
  • Taking too much sleep medication.


If you’re engaging in any of these sleep-affecting activities (or if you think your sleep issues are related to something else entirely), we’ve got you covered.

Try taking <a target='_blank' href='https://danabord.com/luxizuti/Course/Fall-Asleep-Fast-Stay-Asleep-Longer'>wikiHow’s sleep course</a>, created by sleep specialist Alex Dimitriu MD, or read on for a complete list of common sleep issues, along with expert-backed tips to help you start improving your sleep today:

Create a comfortable sleeping environment:

  • Remove or cover all bright lights and LEDs in your bedroom. This includes alarm clocks. It’s best to have your phone in a different room, but, if you need it in your bedroom, keep it face down and out of reach.
  • Use your bed only for sleep, light reading, and physical intimacy. Using your bed for work, homework, or scrolling on your phone can cause your brain to associate your bed with being awake and active.
  • Create a dark sleeping environment (i.e., turn off all lights, try using blackout curtains, and use an eye mask if you need one).
  • Remove distractions from your bedroom. This includes work, games, TV, etc.
  • Eliminate as much noise from your environment as possible. Consider trying ear plugs or a white or brown noise machine to block out external noise. Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds.
  • Keep your room cool, but not cold (this typically means ~60-67°).
  • Make sure your room is well-ventilated. You might also find that you sleep better with some light airflow from a fan or window.
  • Make sure that your bed is comfortable for you. This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean).
  • If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels. Sometimes you may also need to try a pillow that has a higher or lower loft.


Adjust your routines:

  • Wake up and go to sleep at the same time every day. If this is hard for you, start by waking up at the same time every morning (even on weekends).
  • Try not to sleep in to catch up on sleep. This can throw off your sleep schedule.
  • Get some sunlight right when you wake up. This helps your body regulate your sleep schedule. Consider reading on your porch, going for a short walk, or calling a friend from your backyard.
  • Get more exercise (but don’t exercise right before bedtime). Even short, low-intensity workouts can provide many benefits. Just make sure your body has enough time to calm down before bedtime.
  • Reduce your caffeine intake, and especially don’t drink caffeine in the afternoon or evening.
  • Reduce your alcohol intake, especially right before bed.
  • Take in natural light throughout the day to keep yourself feeling rested and awake (go for a walk outdoors or work by an open window, for example).
  • Avoid screens for 2 hours before bedtime. The blue light from these can reduce your melatonin levels, which can make it harder for you to fall asleep. If you aren’t able to avoid screens, try wearing blue blocker glasses in the evening.
  • Don’t eat a big meal right before going to bed, but also don’t go to sleep hungry.
  • If you consume nicotine, try reducing your intake.
  • If you take naps, limit them to 45 minutes at most, and don’t nap after 4 PM.
  • Do something that is mildly stimulating (but not physically intense) after dinner and before falling asleep (ex: organize your closet, play a board game, or read).
  • Drink no more than one glass of water in the last two hours before sleeping (drink more than that and you may wake up needing to use the restroom).


Limit your stress and create a healthy bedtime routine:

  • Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).
  • Set boundaries for both work and play. Avoid working or doing intense activities late in the evening.
  • Plan fun, enjoyable activities each week—schedule an art class, a shopping trip, or a nice hike.
  • Say “no” when you need to (turn down that extra project and skip book club— take the time you need to rest).
  • Spend more time in nature—go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.
  • Meditate regularly, especially before bed. Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed.
  • Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.
  • Get help from a therapist—professional help can offer relief for people struggling through chronic stress and anxiety.


See a doctor if your sleep issues continue.

Many people have chronic sleep disorders, and these disorders can have significant health implications. If your sleep isn’t improving, or if you’re concerned that you might have a health condition that’s interrupting your sleep, make an appointment with your doctor to learn more.",

"links": { "1": "https://danabord.com/luxizuti/Give-Up-Coffee", "2": "https://danabord.com/luxizuti/Break-Away-from-Sleeping-Medication" } }, "2": { "text": "Your environment is affecting your sleep.",

"meaning": "It sounds like light, bedding, noise, or temperature is affecting your sleep quality. The good news is that most of these aspects of your environment can be changed fairly easily. By making a few adjustments to your bedroom, you might be able to seriously improve the quality of your sleep. Try taking these steps::

  1. Make your room as dark as possible (i.e., put up black-out curtains or wear an eye mask).
  2. Remove or cover LEDs and other sources of light (like your alarm clock).
  3. Keep your room cool (~60-67°). Your body drops in temperature at the start of sleep—a colder room allows this drop to happen more easily.
  4. Wear earplugs or use a white noise or brown noise machine.
  5. Buy cool, comfortable sheets (and wash your sheets and pillowcase regularly).
  6. If you have allergies, wash your sheets in detergent made for sensitive skin—typically, these will be labeled “hypoallergenic” or “free and clear.”
  7. Dim the lights in your home 3 hours before bedtime— this makes it easier for your body to wind down for rest.
  8. Try wearing blue blocker glasses for an hour before bed (they filter out blue light and prevent it from decreasing your melatonin levels). Or, change the settings on your phone. Most Apple products feature “Night Shift” (found under “Display and Brightness”), which can filter out blue light automatically.


We’ve pulled together even more expert-backed tips below, and we have entire course dedicated to helping you sleep better. Take <a target='_blank' href='https://danabord.com/luxizuti/Course/Fall-Asleep-Fast-Stay-Asleep-Longer'>wikiHow’s sleep course</a>, created by sleep specialist Alex Dimitriu MD, or read the tips below and learn how you can achieve healthy sleep!

Adjust your routines:

  • Wake up and go to sleep at the same time every day. If this is hard for you, start by waking up at the same time every morning (even on weekends).
  • Try not to sleep in to catch up on sleep. This can throw off your sleep schedule.
  • Get some sunlight right when you wake up. This helps your body regulate your sleep schedule. Consider reading on your porch, going for a short walk, or calling a friend from your backyard.
  • Get more exercise (but don’t exercise right before bedtime). Even short, low-intensity workouts can provide many benefits. Just make sure your body has enough time to calm down before bedtime.
  • Reduce your caffeine intake, and especially don’t drink caffeine in the afternoon or evening.
  • Reduce your alcohol intake, especially right before bed.
  • Take in natural light throughout the day to keep yourself feeling rested and awake (go for a walk outdoors or work by an open window, for example).
  • Avoid screens for 2 hours before bedtime. The blue light from these can reduce your melatonin levels, which can make it harder for you to fall asleep. If you aren’t able to avoid screens, try wearing blue blocker glasses in the evening.
  • Don’t eat a big meal right before going to bed, but also don’t go to sleep hungry.
  • If you consume nicotine, try reducing your intake.
  • If you take naps, limit them to 45 minutes at most, and don’t nap after 4 PM.
  • Do something that is mildly stimulating (but not physically intense) after dinner and before falling asleep (ex: organize your closet, play a board game, or read).
  • Drink no more than one glass of water in the last two hours before sleeping (drink more than that and you may wake up needing to use the restroom).


Create a comfortable sleeping environment:

  • Remove or cover all bright lights and LEDs in your bedroom. This includes alarm clocks. It’s best to have your phone in a different room, but, if you need it in your bedroom, keep it face down and out of reach.
  • Use your bed only for sleep, light reading, and physical intimacy. Using your bed for work, homework, or scrolling on your phone can cause your brain to associate your bed with being awake and active.
  • Create a dark sleeping environment (i.e., turn off all lights, try using blackout curtains, and use an eye mask if you need one).
  • Remove distractions from your bedroom. This includes work, games, TV, etc.
  • Eliminate as much noise from your environment as possible. Consider trying ear plugs or a white or brown noise machine to block out external noise. Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds.
  • Keep your room cool, but not cold (this typically means ~60-67°).
  • Make sure your room is well-ventilated. You might also find that you sleep better with some light airflow from a fan or window.
  • Make sure that your bed is comfortable for you. This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean).
  • If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels. Sometimes you may also need to try a pillow that has a higher or lower loft.


Limit your stress and create a healthy bedtime routine:

  • Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).
  • Set boundaries for both work and play. Avoid working or doing intense activities late in the evening.
  • Plan fun, enjoyable activities each week—schedule an art class, a shopping trip, or a nice hike.
  • Say “no” when you need to (turn down that extra project and skip book club— take the time you need to rest).
  • Spend more time in nature—go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.
  • Meditate regularly, especially before bed. Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed.
  • Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.
  • Get help from a therapist—professional help can offer relief for people struggling through chronic stress and anxiety.


See a doctor if your sleep issues continue.

Many people have chronic sleep disorders, and these disorders can have significant health implications. If your sleep isn’t improving, or if you’re concerned that you might have a health condition that’s interrupting your sleep, make an appointment with your doctor to learn more.",

"links": { "1": "https://danabord.com/luxizuti/Sleep-with-Noisy-Roommates", "2": "https://danabord.com/luxizuti/Cool-Down-a-Room" } }, "3": { "text": "Your stress levels are affecting your sleep.",

"meaning": "Big life events, emotional struggles, and work stressors can make it harder to fall asleep and stay asleep. Looking at your results, it sounds like day-to-day anxiety might be causing your sleep troubles. That can be an extremely stressful situation, but don’t worry—we’re here to help.

In our guide below, we’ve pulled together expert-backed tips for beating bedtime stress:

  • Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).
  • Plan fun, enjoyable activities each week—schedule an art class, a shopping trip, or a nice hike.
  • Say “no” when you need to (turn down that extra project and skip book club— take the time you need to rest).
  • Spend more time in nature—go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.
  • Meditate regularly, especially before bed. Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed.
  • Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.
  • Get help from a therapist—professional help can offer relief for people struggling through chronic stress and anxiety.


You may find that, though stress is the main challenge affecting your sleep, it can also help to change your habits and environment. For even more help, take <a target='_blank' href='https://danabord.com/luxizuti/Course/Fall-Asleep-Fast-Stay-Asleep-Longer'>wikiHow’s sleep course</a>, created by sleep specialist Alex Dimitriu MD. Or check out more of our expert-backed sleep tips below.

Adjust your routines:

  • Wake up and go to sleep at the same time every day. If this is hard for you, start by waking up at the same time every morning (even on weekends).
  • Try not to sleep in to catch up on sleep. This can throw off your sleep schedule.
  • Get some sunlight right when you wake up. This helps your body regulate your sleep schedule. Consider reading on your porch, going for a short walk, or calling a friend from your backyard.
  • Get more exercise (but don’t exercise right before bedtime). Even short, low-intensity workouts can provide many benefits. Just make sure your body has enough time to calm down before bedtime.
  • Reduce your caffeine intake, and especially don’t drink caffeine in the afternoon or evening.
  • Reduce your alcohol intake, especially right before bed.
  • Take in natural light throughout the day to keep yourself feeling rested and awake (go for a walk outdoors or work by an open window, for example).
  • Avoid screens for 2 hours before bedtime. The blue light from these can reduce your melatonin levels, which can make it harder for you to fall asleep. If you aren’t able to avoid screens, try wearing blue blocker glasses in the evening.
  • Don’t eat a big meal right before going to bed, but also don’t go to sleep hungry.
  • If you consume nicotine, try reducing your intake.
  • If you take naps, limit them to 45 minutes at most, and don’t nap after 4 PM.
  • Do something that is mildly stimulating (but not physically intense) after dinner and before falling asleep (ex: organize your closet, play a board game, or read).
  • Drink no more than one glass of water in the last two hours before sleeping (drink more than that and you may wake up needing to use the restroom).


Create a comfortable sleeping environment:

  • Remove or cover all bright lights and LEDs in your bedroom. This includes alarm clocks. It’s best to have your phone in a different room, but, if you need it in your bedroom, keep it face down and out of reach.
  • Use your bed only for sleep, light reading, and physical intimacy. Using your bed for work, homework, or scrolling on your phone can cause your brain to associate your bed with being awake and active.
  • Create a dark sleeping environment (i.e., turn off all lights, try using blackout curtains, and use an eye mask if you need one).
  • Remove distractions from your bedroom. This includes work, games, TV, etc.
  • Eliminate as much noise from your environment as possible. Consider trying ear plugs or a white or brown noise machine to block out external noise. Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds.
  • Keep your room cool, but not cold (this typically means ~60-67°).
  • Make sure your room is well-ventilated. You might also find that you sleep better with some light airflow from a fan or window.
  • Make sure that your bed is comfortable for you. This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean).
  • If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels. Sometimes you may also need to try a pillow that has a higher or lower loft.


See a doctor if your sleep issues continue.

Many people have chronic sleep disorders, and these disorders can have significant health implications. If your sleep isn’t improving, or if you’re concerned that you might have a health condition that’s interrupting your sleep, make an appointment with your doctor to learn more.",

"links": { "1": "https://danabord.com/luxizuti/Reduce-Anxiety-with-Mindfulness", "2": "https://www.wikihow.health/Relieve-Stress-at-Night" } }, "4": { "text": "You might have a disorder that’s affecting your sleep.",

"meaning": "For some, chronic sleep disorders can cause ongoing issues with sleep. These vary in symptoms and severity, but the most common illnesses are:

  • Insomnia: chronic difficulty falling and staying asleep.
  • Restless Leg Syndrome: an intense, irresistible urge to move your legs during sleep.
  • Sleep Apnea: regular interruption of your breathing during sleep (often leading to many “micro-wakeups” during the night to catch your breath).


Before you take action, speak to your doctor. Get a formal diagnosis, and your doctor can guide you through potentially life-changing treatments. You might get prescribed a dietary supplement (like melatonin), start cognitive-behavioral therapy, or be referred to a sleep specialist. With a little professional guidance, you can start on the road to better sleep.

In the meantime, you can also take <a target='_blank' href='https://danabord.com/luxizuti/Course/Fall-Asleep-Fast-Stay-Asleep-Longer'>wikiHow’s sleep course</a>, created by sleep specialist Alex Dimitriu MD. Or check out our complete list of expert-backed sleep tips below:

Adjust your routines:

  • Wake up and go to sleep at the same time every day. If this is hard for you, start by waking up at the same time every morning (even on weekends).
  • Try not to sleep in to catch up on sleep. This can throw off your sleep schedule.
  • Get some sunlight right when you wake up. This helps your body regulate your sleep schedule. Consider reading on your porch, going for a short walk, or calling a friend from your backyard.
  • Get more exercise (but don’t exercise right before bedtime). Even short, low-intensity workouts can provide many benefits. Just make sure your body has enough time to calm down before bedtime.
  • Reduce your caffeine intake, and especially don’t drink caffeine in the afternoon or evening.
  • Reduce your alcohol intake, especially right before bed.
  • Take in natural light throughout the day to keep yourself feeling rested and awake (go for a walk outdoors or work by an open window, for example).
  • Avoid screens for 2 hours before bedtime. The blue light from these can reduce your melatonin levels, which can make it harder for you to fall asleep. If you aren’t able to avoid screens, try wearing blue blocker glasses in the evening.
  • Don’t eat a big meal right before going to bed, but also don’t go to sleep hungry.
  • If you consume nicotine, try reducing your intake.
  • If you take naps, limit them to 45 minutes at most, and don’t nap after 4 PM.
  • Do something that is mildly stimulating (but not physically intense) after dinner and before falling asleep (ex: organize your closet, play a board game, or read).
  • Drink no more than one glass of water in the last two hours before sleeping (drink more than that and you may wake up needing to use the restroom).


Create a comfortable sleeping environment:

  • Remove or cover all bright lights and LEDs in your bedroom. This includes alarm clocks. It’s best to have your phone in a different room, but, if you need it in your bedroom, keep it face down and out of reach.
  • Use your bed only for sleep, light reading, and physical intimacy. Using your bed for work, homework, or scrolling on your phone can cause your brain to associate your bed with being awake and active.
  • Create a dark sleeping environment (i.e., turn off all lights, try using blackout curtains, and use an eye mask if you need one).
  • Remove distractions from your bedroom. This includes work, games, TV, etc.
  • Eliminate as much noise from your environment as possible. Consider trying ear plugs or a white or brown noise machine to block out external noise. Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds.
  • Keep your room cool, but not cold (this typically means ~60-67°).
  • Make sure your room is well-ventilated. You might also find that you sleep better with some light airflow from a fan or window.
  • Make sure that your bed is comfortable for you. This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean).
  • If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels. Sometimes you may also need to try a pillow that has a higher or lower loft.


Limit your stress and create a healthy bedtime routine:

  • Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).
  • Set boundaries for both work and play. Avoid working or doing intense activities late in the evening.
  • Plan fun, enjoyable activities each week—schedule an art class, a shopping trip, or a nice hike.
  • Say “no” when you need to (turn down that extra project and skip book club— take the time you need to rest).
  • Spend more time in nature—go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.
  • Meditate regularly, especially before bed. Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed.
  • Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.
  • Get help from a therapist—professional help can offer relief for people struggling through chronic stress and anxiety.


See a doctor if your sleep issues continue.

Many people have chronic sleep disorders, and these disorders can have significant health implications. If your sleep isn’t improving, or if you’re concerned that you might have a health condition that’s interrupting your sleep, make an appointment with your doctor to learn more.",

"links": { "1": "https://danabord.com/luxizuti/Recognize-Symptoms-of-Sleep-Apnea", "2": "https://danabord.com/luxizuti/Know-if-You-Have-Insomnia" } } }, "related": { "1": "https://danabord.com/luxizuti/Fall-Back-Asleep", "2": "https://danabord.com/luxizuti/Cope-With-Insomnia", "3": "https://www.wikihow.life/Establish-a-Nighttime-Routine", "4": "https://danabord.com/luxizuti/Wake-Up-On-Time" }, "more_quizzes": { "1": "https://danabord.com/luxizuti/Relationships/What%27s-Your-Red-Flag-Quiz", "2": "https://danabord.com/luxizuti/Relationships/Does-He-Like-Me-Quiz", "3": "https://danabord.com/luxizuti/Relationships/Do-I-Have-Erectile-Dysfunction-Quiz", "4": "https://danabord.com/luxizuti/Relationships/Am-I-Gay-Quiz", "5": "https://danabord.com/luxizuti/Relationships/Am-I-A-Lesbian-Quiz", "6": "https://danabord.com/luxizuti/What-Skin-Type-Do-I-Have-Quiz" } } </quizdata>

Expert Tips to Improve Your Sleep

Sleep affects your physical, mental, and emotional well-being—so, in short, it plays an important role in your health and happiness. If you’re feeling discouraged or frustrated by your sleep schedule, you’re not alone. In the US, 40% of adults report that they don’t get enough sleep.

Many factors can disturb your sleep, so it’s no surprise many people struggle to get the rest they need. Below, we’ll walk you through our expert-backed tips for improving your sleep by focusing on three areas: adjusting your routine, changing your environment, and reducing your stress.

Adjust your routine:

  • Wake up and go to sleep at the same time every day. If this is hard for you, start by waking up at the same time every morning (even on weekends).
  • Try not to sleep in to catch up on sleep. This can throw off your sleep schedule.
  • Get some sunlight right when you wake up. This helps your body regulate your sleep schedule. Consider reading on your porch, going for a short walk, or calling a friend from your backyard.
  • Get more exercise (but don’t exercise right before bedtime). Even short, low-intensity workouts can provide many benefits. Just make sure your body has enough time to calm down before bedtime.
  • Reduce your caffeine intake, and especially don’t drink caffeine in the afternoon or evening.
  • Reduce your alcohol intake, especially right before bed.
  • Take in natural light throughout the day to keep yourself feeling rested and awake (go for a walk outdoors or work by an open window, for example).
  • Avoid screens for 2 hours before bedtime. The blue light from these can reduce your melatonin levels, which can make it harder for you to fall asleep. If you aren’t able to avoid screens, try wearing blue blocker glasses in the evening.
  • Don’t eat a big meal right before going to bed, but also don’t go to sleep hungry.
  • If you consume nicotine, try reducing your intake.
  • If you take naps, limit them to 45 minutes at most, and don’t nap after 4 PM.
  • Do something that is mildly stimulating (but not physically intense) after dinner and before falling asleep (ex: organize your closet, play a board game, or read).
  • Drink no more than one glass of water in the last two hours before sleeping (drink more than that and you may wake up needing to use the restroom).

Create a comfortable sleeping environment:

  • Remove or cover all bright lights and LEDs in your bedroom. This includes alarm clocks. It’s best to have your phone in a different room, but, if you need it in your bedroom, keep it face down and out of reach.
  • Use your bed only for sleep, light reading, and physical intimacy. Using your bed for work, homework, or scrolling on your phone can cause your brain to associate your bed with being awake and active.
  • Create a dark sleeping environment (i.e., turn off all lights, try using blackout curtains, and use an eye mask if you need one).
  • Remove distractions from your bedroom. This includes work, games, TV, etc.
  • Eliminate as much noise from your environment as possible. Consider trying ear plugs or a white or brown noise machine to block out external noise. Some smart devices can also play relaxing ambient sounds, such as rain or fireplace sounds.
  • Keep your room cool, but not cold (this typically means ~60-67°).
  • Make sure your room is well-ventilated. You might also find that you sleep better with some light airflow from a fan or window.
  • Make sure that your bed is comfortable for you. This means having a mattress that fits your sleeping preferences, clean sheets, and enough room to sleep comfortably (for example, make sure it’s large enough and that your sheets are clean).
  • If you’re waking up with back or neck pain, try experimenting with new mattress and pillow textures and firmness levels. Sometimes you may also need to try a pillow that has a higher or lower loft.

Limit your stress and create a healthy bedtime routine:

  • Lower your stress levels by connecting with loved ones (i.e., call your family members, get coffee with a friend, and focus on strengthening your relationships in general).
  • Set boundaries for both work and play. Avoid working or doing intense activities late in the evening.
  • Plan fun, enjoyable activities each week—schedule an art class, a shopping trip, or a nice hike.
  • Say “no” when you need to (turn down that extra project and skip book club—take the time you need to rest).
  • Spend more time in nature—go for a long hike, visit the beach, or sit in your backyard when you have a spare moment.
  • Meditate regularly, especially before bed. Meditation has been shown to reduce stress, and, if you incorporate it into your bedtime routine, it can be a healthy way to wind down before bed.
  • Deep breathing and body scan exercises improve mental health and can be an important part of a relaxing, restful bedtime routine.
  • Get help from a therapist—professional help can offer relief for people struggling through chronic stress and anxiety.

See a doctor if your sleep issues continue.

Many people have chronic sleep disorders, and these disorders can have significant health implications. If your sleep isn’t improving, or if you’re concerned that you might have a health condition that’s interrupting your sleep, make an appointment with your doctor to learn more.

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