Sleep

Looking back at my childhood, I can’t understand why I fought my mom on taking naps or going to bed at 8 p.m. Now, naps and getting solid Zzzs are luxuries I would do anything for (anyone else think naps should be implemented into the workday?). With a laundry list of “what-ifs” and to-dos circling my mind, counting sheep doesn’t stand a chance. Then there’s the having-to-pee-every-couple-of-hours scenario that disrupts my beauty sleep. If that sounds familiar, we’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, about 84 million adults struggle to get quality shut-eye. 
So how do we ensure a sound slumber for a bright-eyed, bushy-tailed morning? I consulted four sleep specialists to get to the bottom of it and they let me in on their tried-and-true sleep hacks. Here’s to the best sleep of our lives. 

In this article

 
What does the body need to fall asleep?
When it comes to catching Zzzs, we may think there’s not much to it other than whether or not we get a good night’s rest. But what goes on internally when we sleep? “Sleep is a complex process of multiple pathways and neurotransmitters in the brain,” explained Dr. Valerie Cacho, MD, a board-certified internal medicine and sleep medicine physician, co-editor of Integrative Sleep Medicine, and founder of Sleephoria. “Simply put, we fall asleep when our brain waves slow down, our muscles relax, and we lose consciousness.” Sounds easy enough, right? It turns out, there are a lot of other factors at play to hit the sleep jackpot (I’m all in). 
You’ve probably heard of the term “circadian rhythm” but don’t know exactly what it is. Otherwise known as our internal clock and the body’s 24-hour sleep and wake cycle, it plays a vital role in reaching deep sleep. “Not only does it signal us to let our bodies rest, but it also plays a role in our body temperature, heart rate, and hormone regulation,” said Tara Youngblood, CEO and cofounder of Sleepme and sleep coach for the Cincinnati Reds. “We want our circadian rhythm to stay consistent every day,” affirmed Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “In doing so, we will have an easier time falling asleep, staying asleep, and waking up.”
Bottom line: “When our circadian rhythm is working well, we’re likely to get restorative sleep and have energy during the day,” explained Morgan Adams, a holistic sleep coach for women and an accredited health coach with advanced certifications in sleep science. “When it’s not working well, you’re at more risk of developing insomnia and being extremely sleepy during the day.”

What does “quality sleep” mean?
I think it’s fair to say we all strive for optimal sleep and waking up on the right side of the bed in the morning, but what does that really look like? Sure, the National Sleep Foundation recommends seven to nine hours of sleep for adults, but the key to restful sleep isn’t one-size-fits-all. “While seven to nine hours is the highly prescribed amount of time to sleep each night, think of it as a ‘quality over quantity’ situation,” Youngblood said. “You could be in bed for eight hours but never fully hit your deep sleep stage, which will leave you feeling tired.”
“Not everybody needs eight hours of sleep,” Adams agreed. In addition to getting the recommended number of hours for your age group, Adams listed other indicators of  quality rest: falling asleep within 30 minutes of getting into bed, having minimal nighttime awakenings, and falling asleep within 20 minutes if you do wake up. “A more subjective way to assess your sleep quality is to check in with how you feel in the morning and during the day,” Adams said. “Is your mood stable? Is your energy level high enough for you to perform at your job? Do you feel well physically? If so, chances are, you’re getting your own personal sleep requirement.”

Why does getting enough sleep matter?
There’s no denying that sleep is an essential part of the wellness equation and bears a lot of weight on our mental and physical health. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” Roban said. “Your brain and body release toxins—which leads to stronger brain health and overall physical health—your body restores energy, the muscles and cells in your body repair and grow, and the information you learned from the day gets processed and stored from short-term memory to long-term memory.” Whether it’s a big presentation for work or running a marathon, getting adequate sleep the night before can make or break the outcome. And—as I can attest—the irritability, anxiety, and difficulty focusing after a night of tossing and turning is enough to make anyone want to cry.
I hate to be the bearer of bad news, but lack of sleep can have long-term effects. “Our bodies need to rest, and when we are sleep deprived, we can have problems with our cognition, mental and cardiovascular health, ability to control our metabolism and weight, and even have a higher risk for cancer,” Cacho warned. On the other hand, when we have consistent nights of blissful sleep, Adams cited better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

Expert hacks to get the best sleep of your life

1. Establish a wind-down routine
Whether you’re part of the WFH club or someone who tends to bring work home, it can be difficult to set boundaries and unplug, leaving your body to wonder when it’s time to start winding down for the night. “A consistent bedtime routine will signal to the brain and body that it is time for sleep,” Roban said. Adams agreed and advised carving out at least 30 minutes for your daily regimen. “During this time, choose activities that aren’t stimulating or involve bright light,” Adams stated. “Some ideas are reading, journaling, meditation, crafts, or chatting about your day with your partner.” Youngblood’s pre-bedtime go-tos are practicing yoga or listening to soft music, like jazz or classical, to relax, relieve stress, and unwind.

2. Follow a consistent sleep schedule
Just like any routine, our bodies get used to following a certain sleep pattern. “Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep,” Roban explained. Adams recommended waking up at the same time every morning, even on the weekends. “This helps keep your circadian rhythm strong, and you’re more likely to get sleepy around the same time each night,” she said. Yes, that means going to bed and waking up at approximately the same time every day (even when you have a long-overdue, epic GNO).

3. Set a food and drink curfew 
I hate to break it to you, but what you eat affects your sleep. Adams suggested curbing your intake of food and alcohol three to four hours before bed. “Alcohol can disrupt your sleep, especially that critical REM phase where emotional regulation happens,” she said. “Food too close to bedtime can signal wakefulness in the brain, which can interfere with your ability to fall asleep.” If your goal is to be in bed by 10 p.m., try having dinner ready no later than 6:30 p.m. to ensure you have enough time in between your meal and bedtime (meal prep FTW). 

Roban’s rule of thumb is no caffeine after lunch and no heavy meals and alcohol close to bedtime. That’s right: Bidding adieu to your afternoon pick-me-up and favorite nightcap is the sacrifice we have to make for a good snooze. According to Roban, fatty and spicy foods are also a no-no before bed. We’ve all learned that the hard way. 

4. Incorporate movement in your day  
If you’re anything like me, you need to work out to relieve stress, feel balanced, and get a solid night’s rest. Aside from boosting your self-esteem and mental and physical health, Cacho explained that getting your body physically tired promotes quality sleep. According to the Sleep Foundation, moderate-to-vigorous exercise can increase sleep quality for adults by reducing the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. 
As for whether working out within hours before going to sleep is detrimental to your quality of sleep is up for debate. Like I said, there’s no one-size-fits-all approach to sleep. So exercise at the time of day (or night) and intensity that works best for you. Only you know what feels best for your body and sleep. 

5. Keep your sleeping environment cool
As someone who runs hot, this sleep hack is preaching to the choir (sorry to my boyfriend—I win). “Your core body temperate needs to cool down by a couple of degrees to fall and stay asleep,” Adams said. The optimal room temperature for healthy sleep? Youngblood suggested keeping your sleeping quarters between 65°F and 72°F. If the temperature is too hot or cold, it may affect the natural drop in your body’s internal temperature at night and cause you to have disrupted sleep. 
To stay cool during the night, you might consider sleeping in breathable sheets, keeping a cool glass of water on your nightstand, and wearing lightweight cotton pajamas (if sleeping in your birthday suit feels the most comfortable, by all means!). 

6. Get sunlight first thing in the morning 
Vitamin D not only gives you that just-came-back-from-Hawaii glow, but it also does your sleep good. Cacho suggested soaking it in up to 30 minutes within an hour of waking up. “This is the signal our brains need to tell us to be awake and start the day,” she said. Getting morning sun exposure can be as simple as taking your coffee out on your balcony or your dog out for a walk around the neighborhood. “A 15-minute burst of natural light helps regulate key hormones, melatonin and cortisol, for the rest of the day into the evening,” Adams said. She suggested getting direct sunlight sans sunglasses, as it loses its effect when filtered. What’s more, exposure to sunlight is thought to increase the calming and mood-boosting hormone serotonin. I rest my case. 

Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

I Just Had the Best Sleep of My Entire Life—I Credit These 5 Products More

One thing is true: I love to sleep. I mean, who doesn’t? It’s the new self-care. But when I am on a streak of not sleeping well, I truly start to despise bedtime because I assume it’s going to result in waking up frequently, tossing and turning, and ultimately, not being as bright-eyed and bushy-tailed as I want to be in the morning. Read: waking up puffy and irritable. Sadly, no ice roller I’ve tried has been able to fix week-long sleep-deprived face swelling, so I’ve made it my mission to do my research on how to wake up more well-rested, which has resulted in me trying some popular tips for getting better sleep. Just like anything, some worked and some definitely didn’t, so I am sharing the 10 ways that actually work and can help you get better sleep by tomorrow.

1. Take CBD before bed
You know how much we love CBD for anxiety, productivity, and mood, but we also love how effective it is during bedtime. According to Equilibria, our go-to source for high-quality CBD products, “CBD works with the endocannabinoid system (ECS) to support homeostasis, which in turn may balance other areas of your well-being, such as maintaining healthy sleep and wake cycles.” Simply put, it can help you feel calmer and at ease when you are winding down, which in turn can result in better sleep.
Equilibria’s Sleep Gummies are our favorite because they are formulated with their high-quality CBD along with CBN and a botanical blend of chamomile and L-theanine, which help women combat restlessness and unwelcome thoughts at night. Talk about a total game changer. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

Equilibria
Sleep Gummies
Sleep Gummies are formulated with CBD, CBN, chamomile, and L-theanine, so falling asleep and staying asleep are easier.
Use code THEEVERYGIRL for 20% off your first order at Equilibria!

2. Incorporate breathwork or meditation
Do you feel like your mind is always racing when your head hits the pillow? You’re not alone. The stress of the day is hard to shake off sometimes! One effective way to relax your mind and body before bed (or really at any time of the day) is by incorporating breathing exercises and/or meditation. According to the Sleep Foundation, research shows that meditation and breathwork “can help improve insomnia, and may even improve sleep quality.” Not sure where to start? Download an app! There are so many options that you can try depending on which method you are most interested in.

Guided Breathing App
The Breathwrk app is the #1 breathing app with more than 1 million users worldwide. They offer guided breathing exercises for falling asleep, easing anxiety, and waking up.

Mindful Meditation App
Headspace offers meditations for sleep, stress, and mindfulness. With over 70 million members and 600k+ reviews, it’s one of the best.

3. Exercise during the day 
I know what you’re thinking: Do I have to? But hear me out. The good news here is that you don’t have to run a marathon in the name of getting a good night of rest. Even engaging in just 30 minutes of aerobic activity throughout the day can lead to more slow-wave sleep (read: deep sleep) during the night and can help you decompress so that when it’s time for bed, you’ll have an easier time falling asleep. So roll out that yoga mat, get those steps in, or pick up a light set of weights—you’ll thank me tomorrow morning.

4. Lower your body temperature
I despise being cold—like I get straight-up cranky if I am chilly—but I can’t deny that I feel like I get a better night’s sleep when I am a little colder. Sleep Advisor’s Thermoregulation Guide breaks down how body temperature regulation works while we are sleeping and sheds light on how a drop in body temperature can help you fall asleep faster and improve the quality of your REM sleep. To reap the benefits of this, turn your thermostat down to 65 degrees before you start winding down or invest in bedding that has cooling technology.

Brooklinen
Cooling Bedding Bundle
Percale sheets make your whole bed feel like “the cool side of your pillow,” according to Brooklinen. *Adds to cart*

5. Swap screen time with reading
I have to admit something I am not proud of: I am #guilty of scrolling through my Instagram feed or watching episodes of Schitt’s Creek until the moment I close my eyes. But honestly, most of us are. We have all heard about the negative effects of blue light, but one of the major reasons to limit screen time (especially before bed) is because of the effect that it has on our production of melatonin. With that said, the National Sleep Foundation recommends avoiding electronics in the hours leading up to bedtime.
Instead, try picking up a book and lulling yourself to sleep with a light read. If you’re antsy before bed or not ready for sleep, reading can help promote a more relaxed and peaceful state of mind. In a 2021 online study, reading before bed was linked to improved sleep quality, which is a good argument to swap screen time for reading. Here are some light reads that our team has been loving lately:

Taylor Jenkins Reid
The Seven Husbands of Evelyn Hugo
This one is an editor favorite for multiple reasons, but our Branded Content Editor Ashley loved reading this one before bed. The story is glamorous, characters are complex, and chapters are short, which makes it a great read to escape into and put down once the Zzzz’s take over.

Emily Henry
People We Meet on Vacation
A lot of our team members hold this read close to their hearts and for good reason. This friends-to-lovers romance serves up all of the escapism and wanderlust our hearts desire but is low stakes enough that it won’t keep us up until 2 a.m. with nail-biting cliffhangers.

6. Avoid eating late at night
While the idea of a late-night snack can be overwhelmingly tempting, according to Alexis Supan, a registered dietitian from the Cleveland Clinic, eating late at night goes directly against our body’s circadian rhythm. “It’s best to stop eating about three hours before going to bed,” she noted. “That allows plenty of time for your body to digest the last food you ate so it won’t disrupt your sleep but leaves a small enough window before sleep that you won’t go to bed feeling hungry.” This way, while we’re getting into sleep mode, our digestive system can rest along with the rest of our mind and body.

7. Use blue light-blocking glasses
If avoiding screens at night isn’t always an option for you because you study or work late (or you like to read on a Kindle), make sure that you utilize nighttime mode and/or wear blue light-blocking glasses. On most devices, you can adjust your display settings to make your screen a yellowish tone, which is much easier on your eyes and has little to no effect on your circadian rhythm. I actually have the nighttime mode set to be on all day on both my computer and my phone, and I wear blue light-blocking glasses daily. I highly, highly recommend doing both!

8. Limit caffeine consumption
I know what you’re thinking, but hear me out: You can do this. I am not saying give up your coffee and tea altogether (I would never do that to you), but I am suggesting that limiting your caffeine intake can improve your sleep. Caffeine can have a disruptive effect on your sleep and reduce your total sleep time, according to the American Academy of Sleep Medicine, so it is recommended to avoid caffeine during the second half of the day. Opt for caffeine-free tea or decaf coffee if you want to sip on something but still want to feel well-rested, and reach for a sleepy tea at night.

Celestial Seasonings
Sleep Tea
There are so many sleepy teas at grocery stores and online, but this is one of my favorites. If you like mint, you will love this organic tea with melatonin.

9. Limit naps throughout the day
Listen, I love a good nap as much as the next gal, but the reality is that when midday snoozes are prolonged or frequent, it can have a negative impact on nighttime sleep. The next time you find yourself fighting that middle-of-the-day, post-lunchtime slump, try resisting the urge to snuggle up and escape the daytime by drinking an ice-cold glass of water, doing a light workout, getting some sunlight by going outside, or using a light therapy lamp.

10. Maximize your sleep environment
If there’s one area that you have the most control over when it comes to getting better sleep, it’s maximizing the environment that you’re snoozing in. According to the CDC, a “good” sleep environment is one that is dark, cool, comfortable, and quiet. And while you can’t always control street lamp placement outside of your bedroom window or a train that might pass in the night, you can make adjustments to your space to make it a sleep oasis. Consider getting your hands on a sleep mask or blackout curtains to promote darkness and a noise machine or earplugs to keep things quiet. We promise: You’ll never regret investing in your sleep space.

Blackout Curtains
Our nurse-turned-editor swears by blackout curtains for the deepest sleep of all time, ever. When she used to work nights as an emergency nurse, these curtains were such a life saver for making even the brightest of days feel like nighttime.

3-Pack of Sleep Masks
Because you can’t always have blackout curtains on the go, these lightweight sleep masks are the perfect solution for blocking out light when you’re traveling or away from home. Kept awake by the glow of the microwave light? Couldn’t be us.

White Noise Machine
If you’re trying to drown out external noises that might wake you from sleep (we’re looking at you, middle-of-the-night choo-choo-train), then you absolutely need a white noise machine in your life. This one from Marpac is a tried-and-true team favorite and is also portable so you can take it with you wherever you go.

Even Beyoncé Has Trouble Sleeping: 7 Expert-Backed Tips To Get the Best Sleep of Your Life

This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

Sleep and I are a lot like cereal and orange juice. Historically speaking, we just don’t mix. No matter how many times I’ve made attempts to be an “early to bed, early to rise” human, I tend to be the type who tosses, turns, and ends up succumbing to blue light at 2 a.m. in an attempt to distract myself from the fact that morning will soon be approaching. Because I’m not a quitter and because I’ve truly been feeling the woes of lack of sleep, I loaded up on sleep products over the past month, and dare I say it: I just woke up from the best sleep of my entire life.
I’ve dabbled with a sleep mask here and there in the past, but this time around, I really committed and went all out in the name of creating a nighttime ritual that worked for me. From a sleep supplement to a humidifier to a sound machine and beyond, my bedroom is an oasis, and I can finally say: I have my sleep routine on lock. Here are my five holy-grail products that have helped me fall asleep, stay asleep, and be annoyingly chipper over the past few weeks:

1. A sleep supplement with melatonin and vitamin B6
Source: @humnutrition

The perfect nightcap exists, and the Beauty zzZz formula from HUM is it. I’m not sure why I’ve never gone out of my way to try a sleep supplement (looking back, it definitely feels like a facepalm situation, but I digress), but this stuff seriously works. There’s something about the combination of melatonin and vitamin B6 that helps me fall asleep, stay asleep, and wake up feeling well-rested, which is truly something I don’t think I’ve been able to say since I was in the womb.

HUM Nutrition
Beauty zzZz
Contains melatonin to promote a more restful sleep, vitamin B6 to help normalize circadian rhythm, and calcium to improve sleep quality.
Use code TEG20 to get 20% off of your first HUM order over $39!

I like to take one tablet of the Beauty zzZz formula one hour before bed, set my alarm for the next day, and then lull myself to sleep with an intriguing but not-too-intense read. After about a half hour, I start to find myself feeling zen AF, and then at the 45-minute mark, I’m nodding off mid-sentence and into a seriously good slumber that I can’t stop talking about. Falling asleep was definitely my main concern, but I’d be remiss not to mention that once I’m asleep, this supplement helps me stay asleep. You heard me: no tossing, turning, or staring at the clock as it quickly approaches wake-up time. If there’s one sleep product worth investing in, it’s this stuff.

2. A white noise machine
Source: @homedics
When I was younger, my family used to be neurotic about having fans on to help block out noise during sleep. It was definitely a comfort thing that I weaned myself off of with age—mostly because traveling back and forth from college with a huge box fan was annoying as hell. I never really thought I needed anything like it until I moved into a new apartment in January that sits adjacent to Chicago’s Brown Line.
Every 15 minutes, the train comes through, and if I’m not in a super deep sleep, it definitely wakes me up. While a bit annoying, it was definitely a push to get a more legit, small-space-friendly white noise machine, and I can’t get enough of this one from Amazon. It does an incredible job drowning out outside noise and helps keep those pesky little middle-of-the-night noises from waking me up.

White Noise Machine
This white noise machine is truly such a game changer and I love how tiny but mighty it is. It fits perfectly on my nightstand and is ideal for bringing with me when I’m traveling.

3. A cooling duvet cover
Source: @buffy
I don’t know if it’s hormones or what, but in the last few years of my life as a 20-something, I am always sweating. I started setting my bedroom temperature to 65 degrees overnight, which definitely helped a bit, but I’d still often find myself having to peek out my feet and hang them over the side of my bed to help cool off. If there is one thing that I can count on to wake me up from a deep slumber overnight, it’s the uncomfortably annoying feeling that my body is engulfed in flames. Not a fan.
I came across this cooling comforter from Buffy, which is a lot cooler and more lightweight than the previous one my boyfriend and I had, and now that I’m able to enjoy a night of sleep without waking up drenched in sweat, I’m never, ever turning back.

Cooling Comforter
This cooling comforter is an absolute dream for hot sleepers everywhere (i.e., ME). I need to be completely covered when I sleep but I also don’t want to be sweating so this comforter truly allows me to have the best of both worlds.

4. A Kindle
Source: Shayna Douglas | Unsplash
OK, so as sleep experts would likely tell you, a Kindle still emits some light. But in comparison to my iPhone drowning me in blue light late at night as I scroll for hours on TikTok, trust me: Reading from my Kindle instead of scrolling on my phone is a major sleep routine upgrade. I started reading from a Kindle a few months ago, and over the past few weeks, I’ve been a lot more consistent about reading it before bed as I wait for my Beauty zzZz sleep supplement to kick in. I turn the brightness down pretty much all the way, turn on a dim lamp in the background, and opt for reads that are rather light and free of cliffhangers so that I can easily slip into sleep if it comes my way. 
In addition to reducing blue light before bed, this also serves as a welcome distraction that helps me keep my mind off of the ruminating thoughts and anxiety that I tend to fall victim to right before sleep time. The combination of my melatonin + B6 and reading really sets my mind and body up for success when it comes to winding down, and I am loving every minute of it.

Kindle Paperwhite
If you don’t already have a Kindle, seriously, what are you waiting for? I absolutely love how lightweight and simple this eReader is—it’s totally replaced my late night TikTok scroll and, since using it, I feel like I’m able to cut my wind-down time in half before bed.

5. A cool-mist humidifier
Source: @vitruvi
Next to feeling like my skin is literally on fire in the middle of the night, there’s one other ailment that’s sure to wake me up from a dead sleep against my will: a good ole tickle in the throat courtesy of my dry AF apartment. Over this past winter, I’ve definitely been noticing that my hair, skin, humor, etc. are drier than usual, but truly, the one thing that made me pull out the humidifier was the fact that I kept waking up with a dry cough that required me to thrust myself into a panic-driven alertness, drink water like my life depended on it, recover from the drama, and attempt to lull myself back to sleep. The added moisture in the air is much appreciated and has made my routine middle-of-the-night coughing fits a thing of the past.

Cool Mist Humidifier
It’s not the most glamorous humidifier but this one absolutely gets the job done. This reservoir is big enough that it lasts all night long but it’s also small enough that I can conceal it underneath my sink during the day. Since using it, I’ve definitely noticed that my nose and throat aren’t as dry overnight which is absolutely necessary if I’m trying to sleep through the night.

Sleep Is the New Self-Care: Here’s How You Should Upgrade Your Routine

This post contains a sponsored inclusion of Hum Nutrition but all of the opinions within are those of The Everygirl editorial board. More

While self-care looks different to everyone, one self-care practice we all can benefit from is a sleep routine, hence the trending term “sleep-care,” which could be the health-changing step you are missing in your current self-care routine. Routines are crucial because they help us create positive daily habits that promote well-being, and sleep routines are no exception. While we know sleep is crucial to our health, many people are not getting enough. According to the CDC, more than a third of adults are sleeping less than the recommended hours (at least seven per day) on a regular basis. The good news? Sleep-care could change that. Read on to learn more about sleep-care and how to implement it into your routine.

In this article

What is sleep-care?
If you think that self-care is all about fancy bubble baths, luxurious face masks, and expensive health foods, think again. The World Health Organization defines self-care as “The ability to promote health, prevent disease, and cope with illness and disability with or without the support of a healthcare provider.” In other words, while health care is a doctor helping your body be healthy, self-care is the way you help your body be healthy. And one of the most important (but often overlooked) ways to do that? Sleep. “Sleep is important to help prevent cardiovascular problems, improve mood, increase learning and memory, and prevent weight gain,” explained Dr. Sanam Hafeez, a neuropsychologist at Colombia University.
Sleep has an impact on all aspects of our health, and therefore, sleep-care is the practice of creating routines around sleep that provide mental and physical benefits. Sleep-care also addresses that sleep requires more care than just turning off Netflix at night and setting an alarm in the morning—our daily habits, doctor’s visits, and the way we spend our mornings and evenings should take into account how to improve sleep quality. Wondering how to do that?

Tips to implement a sleep-care routine

1. Create a sleep schedule
The best way to implement a sleep-care routine is to create a routine that works for you. Everyone is different, and depending on whether you’re a night owl or an early bird, you’ll want to create a sleep routine that is realistic based on your needs, daily schedule, and preferences. For example, if you typically stay up late and don’t have to wake up for work until 9 a.m., don’t force yourself into a 7 a.m. wakeup time just because waking up early sounds like it’s healthier.
Instead, wake up at 8:30 a.m. (or 8:59 a.m. We won’t judge) and make sure you’re asleep by 1 a.m. (or about 7-9 hours before, depending on your needs), and then stick to that schedule every day. What matters most is going to bed and waking up at a consistent time so your body knows when it should be awake and when it should be sleeping. Also, get to know the length of time your body needs to sleep. While some people feel great after exactly seven hours, others feel groggy if they don’t get a full nine. Get to know what your body needs and set up a schedule accordingly. 

2. Unwind from your day 
Once you have a set bedtime, the next step is to create a nighttime routine that allows you to fully let the day go. You cannot expect to come home from work, eat dinner, work out, clean the house, and then be asleep the moment your head hits the pillow, just because you decided your bedtime was 9 p.m. Most of us need time to decompress from the day and to enter a relaxed state before our body and mind are ready for a restful night’s sleep. A few things you can do to unwind from your day would be journaling, meditating, yoga stretches, pampering yourself with a skincare routine, drinking chamomile tea, taking some CBD, or reading a soothing book (save the thrillers for daytime). Find what relaxes you at the end of the day and give your mind enough time to relax and wind down. These rituals will eventually signal to your body that it’s time to go to sleep. 

3. Create a relaxing environment
Your home can either help you relax or cause you more stress. Just like a pile of dirty laundry on the chair or dishes in the sink might make you feel anxious about the next day and have difficulty sleeping, a relaxing environment will help you feel calm. A few ideas to create a relaxing environment include lighting candles, diffusing essential oils, adjusting the temperature, trying blackout curtains, dimming your lights, and removing screens at least 30 minutes before your bedtime. For more recommendations on creating a relaxing environment, click here to shop our favorite products that will help make your home more relaxing. Your bedroom should be your sanctuary, so anything you can do to create an environment that makes you feel safe and calm can make a huge difference in your sleep-care. 

4. Limit caffeine and naps
Because sleep-care is not just about making changes at nighttime, be aware of habits throughout the day that might be causing you to lose precious sleep. For example, that 2 p.m. cup of coffee or post-work nap might be confusing your body when it comes to a sleep schedule. While having one cup of coffee or tea in the morning can help some people get through the day, you may want to ditch the afternoon cup. When it comes to caffeine, every body reacts differently, so figure out when to get your last cup in before it affects your sleep (for a general rule of thumb, CNBC suggests no later than 2-3 p.m.) or play around with the difference between coffee and matcha when it comes to your sleep quality. And while an afternoon nap may be enticing (especially without that second cup of joe), taking naps can throw off your sleep later. If you really need a nap, The Sleep Foundation suggests keeping it to a minimum of 20 minutes in the early afternoon.

5. Be consistent
While you are finding a routine that works for you, adjust your “ideal” routine with what is most realistic. No one is going to be perfect 100 percent of the time, but your goal should be to strive for a realistic, healthy routine that you can follow regularly and stick to more often than not. When your sleep schedule, nighttime routine, and daily habits are consistent, this lets your internal clock know when you should be going to sleep and waking up. Everyone relaxes and takes care of themselves in their own way, and every body has different needs. So whatever you do to unwind, create a relaxing environment, and get a full night of rest, just be consistent.

6. Make sleep a regular conversation with your doctor
While self-care is about how you care for yourself, part of caring for yourself is building and communicating with a team that will help keep you as healthy as possible. While your doctor visits might (and should) cover symptoms, diet, and exercise, make sure that sleep is part of the conversation too. Let your doctor know if you’re having trouble sleeping, if you’re waking up exhausted, or if your work-life balance feels off and you’re not getting enough recovery time. Sleep is obviously an important factor of health, but lack of sleep is a good indicator that your routines or health might need some adjustments. 

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I don’t know if you’re as up-to-date on Beyoncé news as I (always) am, but recently, the only news alert I’ve been getting is that Beyoncé has insomnia, a common sleep disorder in which you experience persistent problems falling and staying asleep. The original source: the September issue of Harper’s Bazaar, in which Queen Bey graced us on the cover and with a headline-making quote in the interview that stated, “I’ve personally struggled with insomnia from touring for more than half of my life.” While I’m not surprised that Beyonce’s health habits became news-worthy across platforms like People, Insider, and Yahoo! News (I mean, when she mentioned she was vegan, the whole world gave up dairy), I was surprised how many people resonated with not getting enough sleep.
According to The Sleep Foundation, as many as 30 percent of adults (and up to 48 percent of older adults) struggle with chronic insomnia. Moreover, women are 40 percent more likely to experience insomnia in their lifetime than men (*eye roll* as if we didn’t already have enough to deal with. I bet Jay-Z is sleeping soundly!). Sleeping troubles are so common that the CDC even declared sleep disorders a public health epidemic. Basically, Beyoncé is just like us! Since lack of sleep is one of the most common health issues out there, we definitely need to be talking about it more.
I grilled sleep experts for all the info on how to identify insomnia as well as their best tips and tricks to relieve it and help you get a good night’s sleep. Even if the cause of your sleep troubles does not have to do with a demanding tour schedule à la Beyoncé, read on for a guide to insomnia and expert-backed tips on getting the best sleep of your life. 

In this article

What is insomnia?
Insomnia can have many definitions. For one, the word can be used as a name to mean any kind of sleep troubles that have to do with your body not getting the quality sleep it needs. “Insomnia can present itself in various forms,” explained Dr. Cassandra Aasmundsen-Fry Psy.D, a licensed clinical psychologist and founder of MindWell. “It can look like trouble falling asleep, staying asleep, frequent waking, or waking up too early. Often, it’s a combination all of these.” 
Another definition is a diagnosis: insomnia disorder. Dr. Allison Siebern PhD, CBSM, a clinical psychologist who is certified in behavioral sleep medicine by the American Board of Sleep Medicine and the head sleep science advisor for Proper, explained that insomnia symptoms are when someone struggles to fall asleep or stay asleep periodically, which most people go through at different periods in their lives. Insomnia disorder has specific clinical criteria that health care professionals use to diagnose. Insomnia disorder is typically chronic, meaning a patient experiences insomnia symptoms consistently.
“The criteria of insomnia disorder versus insomnia symptoms include difficulties getting to sleep and/or staying asleep at least three nights a week for at least three months, or if this sleep disruption leads to distress or impairment,” she explained. Dr. Siebern also pointed out that a medication, substance, or illness might be the cause of difficulty falling or staying asleep, which is not technically defined as insomnia disorder and should be identified and worked through with your doctor. 

How do you know if you have insomnia?
“Insomnia” sounds like a big word, but insomnia symptoms can be used to describe not being able to fall asleep or if you wake up throughout the night and can’t fall back asleep. “You have insomnia if you have been struggling to fall or stay asleep or are waking earlier than intended,” Dr. Aasmundsen-Fry said. You also might experience symptoms throughout the day that are caused by not getting enough sleep like chronic fatigue, difficulty concentrating, irritability, and physical symptoms like headaches. Everyone might experience bouts of sleeplessness here and there, but consult a doctor if you have trouble sleeping for more than three months.  
Not sure what “normal” falling asleep looks like? Not sure if waking up from a bad dream or a need to pee falls under the insomnia category? “An adult should first fall asleep within 10-20 minutes,” explained Dr. Carleara Weiss, Ph.D., MS, RN. “If you do wake up in the middle of the night, it should be short (no more than 30 minutes).” Another factor that can signal insomnia is how you feel when you wake up. “If you don’t feel well-rested when you wake up, it might be a sign of poor sleep quality and insomnia,” Dr. Weiss said.
If it takes you longer than 20 minutes to fall asleep, you consistently wake up for 30+ minutes throughout the night, or you feel exhausted even after seven to eight hours of sleep, talk to your doctor about sleep disorders or possible causes. For the occasional bout of insomnia symptoms or while you’re working with your doctor, read on for expert-backed tips to help you sleep better. 

Tips to help with insomnia:

1. Don’t have caffeine after noon
Bad news: Caffeine could be disrupting your sleep. It varies based on how caffeine is metabolized in the body. Some people can have an espresso shot at 5 p.m. and sleep like a baby, while some people cannot even have a cup at 9 a.m. without feeling the effects at night. If you’re not sure which camp you fall into, Dr. Aasmundsen-Fry recommended stopping your caffeine intake after noon as a good rule of thumb. Yes, that might mean kissing your 2 p.m. Americano goodbye (sigh), but caffeine is in more than just coffee. Everything from soda to pre-workout supplements to green tea to chocolate can contain caffeine, so check the nutrition labels if your body is struggling to sleep at night.

2. Limit screen time in the evenings
More bad news if Netflix is your go-to bedtime ritual (guilty) or your only time to catch up on Bachelor in Paradise is late at night: “The light from electronic devices (TV, tablets, laptops, and cellphones) have a negative impact on the natural production of melatonin, which impacts your body’s ability to sleep,” Dr. Weiss said. “Screens are both stimulating and can be a source of stress and tension,” agreed Dr. Aasmundsen-Fry. Yes, that means turning off Hulu and having a designated work cut-off time before bedtime, but it also means that if you do wake up in the middle of the night, don’t start scrolling on your phone in an effort to lull your body back to sleep. If you’re feeling restless or anxious when you wake up, turn on a dim light to read something relaxing or get out of bed altogether (more on that below). 

3. Be consistent in your sleep schedule
If you’re sleeping in until noon on weekends or pulling an all-nighter once a week, your body is probably struggling to identify when it’s supposed to be asleep and when it’s supposed to be awake. Dr. Ruth Varkovitzky, a clinical psychologist specializing in treating sleep disorders, recommended being as consistent with your sleep schedule as possible. “Wake up at the same time every day (yes, even on the weekend!) and try to avoid napping, which breaks up sleep and takes away from the consolidated sleep span we need,” she said. Unlike bad boys, sleep works best when it’s consistent, so aim to fall asleep and wake up within the same hour every day. Oh, and if you’re prone to naps, try to avoid falling asleep during the day and get to bed earlier at night if you’re feeling tired. 

4. Prioritize stress relief
Many experts I talked to explained that stress is the most common cause of insomnia, probably because most of us deal with stress on a regular basis (curse you, work deadlines!). “When the body is on high alert throughout the day, it can be hard to fall asleep at night,” Dr. Siebern said. “It’s especially problematic because lack of sleep due to insomnia can affect your ability to cope with demanding situations, causing even more stress,” agreed Dr. Li Åslund, PhD, a sleep expert at Sleep Cycle. “Then, we stress about not getting enough sleep, which makes it even harder to sleep and forms a vicious cycle.” In other words, your stress about not getting enough sleep is stopping you from getting enough sleep. 
In general, work on stress relief throughout the day and make sure to have routines in place to help manage stress, like meditation, taking regular breaks, or therapy for a long-term solution. Especially if you work from home, set boundaries to transition out of your workday so as to not bring stressors into your night. Allow your body and mind to calm down by giving yourself a cut-off time, changing clothes, or having a ritual like lighting a candle to signify the workday is over. 

5. Use your bed only for sleep and sex
As a general rule of thumb: The bed is only for sleep and sex (sex is important for sleep too, FYI). Watching TV, working on your laptop, having a snack, or even scrolling through Instagram can negatively impact your sleep at night. If your bed is just for sleep (or, you know, sex), the mind understands that getting in bed means it’s time to fall asleep. But if you work, watch TV, or even fight with your partner while in bed, the mind will associate your sleep space with other activities (including high-stress ones).
Make your bed a sacred space so that when you crawl into it at night, your mind and body know what to do. Besides just the normal no-no’s like watching TV or working on your laptop, look into your pre-bedtime rituals. For example, reading before bed is a great way to relax the mind, but a career-related book could spark work anxiety, or a thrilling novel could be overstimulating. Consider reading on the chair in your bedroom until you’re tired enough to get in bed or reading something relaxing. When it comes to waking up in the middle of the night, Dr. Aasmundsen-Fry recommended getting out of bed if you can’t fall back asleep in 20 minutes and doing something else until you feel tired. “Your brain needs to know that the bed is not for other activities and to learn to associate it with sleep,” she said. 

6. Try essential oils
PSA:Aan oil diffuser on your nightstand is not just for decoration or making your bedroom smell good. Essential oils can be a powerful tool to help the body relax and fall asleep. “When I see patients who are suffering from insomnia, my biggest hack is essential oils,” said Dr. Peter Bailey MD, a family practice physician and expert contributor for Test Prep Insight. Dr. Bailey recommended lavender oil, which helps relieve insomnia and anxiety by promoting through relaxation. “When diffusing, aromatic therapy provided by lavender oil can even help to stimulate the release of melatonin, which makes you sleepy.” Try diffusing essential oils through a diffuser or using a pillow spray with lavender oil. 

7. Get to know what does (and doesn’t) work for you
While these tips may help alleviate some of the common causes of insomnia, every body is different, and your causes and solutions for insomnia will likely be different from anyone else’s. Whether you’re affected by a demanded tour schedule like Beyoncé or that 10 a.m. espresso shot is affecting your body more than you realize, insomnia looks and feels different to everyone. “There is not a one-size-fits-all solution, as everyone’s sleep situation varies,” explained Dr. Siebern. Start by observing what might not be working for you: What does your pre-bedtime routine look like? Are you working on stress management as much as you could be? Is an afternoon nap chipping away at your sleep, or is a glass of wine at night leading to sleep disruption? Bottom line: Do whatever you need to do to get a good night’s sleep, including working with a doctor or psychologist to find a solution. 

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