Insufficient sleep can result in elevated cholesterol, insulin resistance, weight gain, reduced immune function, disrupted gut bacteria, and muscle loss, to name a few effects. If you’re having trouble with sleep, consider these suggestions, which we’ve divided into a few key categories, depending on a few common areas of struggle.

Optimize your sleep environment

Turn down the lights. Light can disrupt your circadian rhythm, particularly the blue light emitted by electronics. Prior to bedtime, dim the lights and avoid electronics.

Lower the temperature. Many experts recommend setting your thermostat between 60 to 67 degrees F overnight to best support rest.

Experiment with sound. Do you sleep better in silence? Consider ear plugs if there’s outside noise. Do you prefer some background noise? Look into trying a white or pink noise machine or app.

Prioritize comfort.

Try calming scents. Lavender, for instance, can help promote calm. Try using it in an essential oil diffuser or in a spray that you can spritz on your sheets.

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Help Yourself Fall Asleep

If you find you’re often stressed or it’s a challenge to calm your racing mind once the lights are out, try some of these recommendations.

Engage in stress-relief techniques. What works best depends on the individual, but deep breathing, meditation, journaling, and yoga can all be helpful options.

“End” the day. You could also use this time to do some prep for the morning, such as setting out your workout clothes, to help minimize any friction once the alarm goes off.

Stick to a schedule. Support your circadian rhythm by aiming to go to bed and wake up at the same time every single day.

Move during the day. Consistent exercise can help regulate your circadian rhythm, as well as support evening melatonin levels and reduce cortisol.

Develop an evening sleep ritual. Dim the lights, lower the temperature, and put away electronics an hour or so prior to bedtime. Use this time to do something relaxing, such as taking a hot bath, drinking a cup of herbal tea, or reading.

Have trouble staying asleep?

Watch your caffeine intake. As a general rule, refrain from drinking caffeine at least six hours prior to bedtime. 

Refrain from using alcohol to fall asleep. 

Keep your blood sugar balanced. A single night of shortened sleep decreases one’s ability to manage blood-sugar levels and increases carbohydrate cravings.

Work out earlier in the day. Exercise can spike your core body temperature, which is counterproductive to our sleep efforts.

Don’t delay dinnertime. It can take your body anywhere from two to five hours to empty your stomach after a meal

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