A 2019 survey sponsored by Mattress Firm found that the average American adult sleeps just 5.5 hours each night. This represents a 47-minute decrease in sleep time compared to 2018.1 ^In other words, most of us suffer from chronic sleep deprivation. Given that most adults need 7-9 hours of sleep, we need to get better at catching more ZZZs. Of course, this may be easier said than done if you have young children or health problems. Either way, we're here to help you make the most of that beautiful, elusive sleep. Check out these 5 simple techniques you can use tonight to start sleeping better.

Let the light shine

Daily exposure to bright light can improve the quality of your sleep at night by leaps and bounds. One study of people suffering from insomnia found that daily exposure to bright light reduced the time it took to fall asleep by 83%. ² Another study of elderly people found that 2 hours of exposure to bright light each day prolonged night-time sleep by 2 hours. It also increased sleep efficiency by 80%. ³ When it comes to exposure to bright light, natural sunlight is preferable. However, artificial bright light also works well.

Avoid these sleep-disrupting substances before going to bed

Nicotine, caffeine and even alcohol are all known to interfere with sleep. Experts recommend cutting out consumption of these chemicals 4 to 6 hours before bedtime. Coffee, certain teas, cola, chocolate and even some painkillers should be banned during this period. And of course, the same applies to smoking. ^{4Keep it}cool, dark and quiet

One of the best things you can do to sleep better is to create a comfortable, relaxing sleeping environment. Consider darkening blinds to block out outside light. If you live in a noisy area (or have to put up with noisy neighbors), a pair of earplugs or a fan are a good investment. These can help block out disturbing noises. As a general rule, you want your bedroom to be cool, dark and quiet for maximum sleeping comfort. ⁵

Put down the phone and tablet

We admit it's a tough one. But it's important. Digital devices emit large amounts of blue light. And blue light is known to deplete melatonin levels and screw up your circadian rhythm. Avoiding this blue light exposure in the evening will facilitate a good night's sleep. However, if you can't do without your phone at night, consider wearing a pair of blue-light glasses. It's not as effective as avoiding digital devices altogether, but it will help reduce blue light exposure. ⁶

Seduce yourself to sleep

Don't worry, we're not getting kinky here. By seducing, we mean putting your body and mind in the mood for sleep. Creating a soothing pre-bedtime routine can work wonders. In the hour before bedtime, focus on relaxing activities. Read a book, take a hot bath or practice meditation, for example. These activities can help reduce cortisol levels and prepare your body for a better night's sleep. ⁷

Look, the subject of sleep isn't sexy. Yet it's one of the biggest health "hacks" that will pay huge dividends throughout your life, if you make it a priority. By taking a few minutes to try these simple techniques at home, you can become a pro at catching quality ZZZs in no time.

REFERENCES:

1. https://www.safetyandhealthmagazine.com/articles/19519-average-nights-sleep-now-less-than-six-hours-survey-shows
2. https://www.ncbi.nlm.nih.gov/pubmed/8340561
3. https://www.ncbi.nlm.nih.gov/pubmed/12789673
4. https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
5. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
6. https://www.healthline.com/nutrition/17-tips-to-sleep-better#2.-Reduce-blue-light-exposure-in-the-evening
7. https://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips