Following Strategies Can Help You Get More Sleep

One in five Americans sleeps fewer than six hours a night, which is unhealthy. Sleep deprivation can cause obesity, diabetes, and heart disease. If you have difficulties sleeping, try these tips.

Some diseases or drugs might disrupt sleep. A condition or drug adjustment may restore sleep.

Check for underlying causes

Don't do anything in bed besides sleeping or having sex, keep the lights and noise out as much as possible, and get out of bed after 20 minutes if you haven't fallen asleep.

Practice good sleep hygiene

If you need a snooze, midday is great. Naps interrupt later sleep. If you have trouble falling or staying asleep at night, avoiding naps may help.

Nap if needed

If you want to get a good night's sleep after exercising, you should wait at least three hours afterward.

Exercise earlier, not later.

Avoid heartburn-causing foods. Chocolate, tea, coffee, and soda should be avoided six hours before bedtime. If you drink alcohol, wait two hours before bed.

Watch your diet

If self-help doesn't work, visit a sleep professional who can help you diagnose the cause and recommend lifestyle modifications or medicine.

See a sleep specialist