A 2019 survey sponsored by Mattress Firm found that the average American adult sleeps only 5.5 hours each night. That's a 47-minute decrease in sleep time from 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 ZZZ. 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 elusive, beautiful 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. A study of people with insomnia found that daily exposure to bright light reduced the time it took to fall asleep by 83%. ² Another study of older people found that 2 hours of exposure to bright light each day extended nighttime sleep by 2 hours. It also increased sleep efficiency by 80%. ³ As far as exposure to bright light is concerned, 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 these chemicals 4-6 hours before bedtime. Coffee, some teas, cola, chocolate and even some painkillers should be banned during this period. And, of course, smoking should also be banned. ^{4Keep it}cool, dark and quiet

One of the best things you can do to sleep better is to create a comfortable and 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 neighbours), a pair of earplugs or a fan are a good investment. These can help block out disturbing noises. In general, you want your room to be cool, dark and quiet for maximum sleeping comfort. ⁵

Put down the phone and tablet

We will admit that this one is difficult. But it is 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 at night will make it easier to get a good night's sleep. However, if you can't do without your phone at night, consider wearing a pair of blue light glasses. This is 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 getting your body and mind in the mood for sleep. Creating a soothing pre-bedtime routine can work wonders. For the hour before bed, focus on relaxing activities. Read a book, take a warm bath or practice meditation, for example. These activities can help reduce cortisol levels and prepare your body for better sleep. ⁷

Look, the subject of sleep is not sexy. Yet it's one of the biggest health hacks that will pay huge dividends for your entire 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