Struggling With Sleep? Tips To Help You Sleep—From The Experts

Medically reviewed by Paige Henry
Updated February 21, 2024by BetterHelp Editorial Team

Sleep is vital to our overall health, allowing us to rest and recharge and helping our bodies perform crucial functions. So struggling to fall asleep or stay asleep can have significant effects, potentially impacting our work, social life, and mental and physical health. If you’re experiencing sleep disruptions, there are many tips experts recommend for developing a healthy, consistent sleep schedule. Below, we’re discussing science-backed strategies for getting a better night’s sleep. 

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When sleep is elusive, our mental health can be affected

Causes of sleep disruptions

According to the Anxiety and Depression Association of America, approximately 40 million people in the US live with chronic sleep disorders, also called sleep-wake disorders, and 20 million people experience regular sleep disruptions. The following are common disorders that affect sleep patterns:

  • Insomnia: A sleep disorder characterized by difficulty falling and staying asleep.
  • Narcolepsy: A neurological disorder that causes severe somnolence, despite regular sleep.
  • Sleep Apnea: A sleep disorder marked by disruptions to an individual’s breathing.
  • Restless Leg Syndrome: A condition in which an individual experiences a strong urge to move their legs, primarily at night.

Sleep disruptions can arise for a variety of reasons that are not related to a sleep-wake disorder. Many mental and physical health conditions can lead to trouble sleeping, as can environmental influences and lifestyle factors. 

The importance of sleep

Sleep is integral to our ability to function and foster mental and physical wellness, helping us develop, heal, and rest. The following are aspects of our lives that sleep can impact. 

  • Concentration: Research has found that there is a strong link between sleep and cognitive functioning. Sleep disruptions can make it harder to remember things or focus on a task.
  • Mood: A lack of sleep can impact our ability to control emotions and may cause shifts in mood.
  • Cardiovascular health: A lack of sleep can lead to a higher risk of stroke and heart disease.
  • Metabolism: Good sleep hygiene can help control your digestive system.
  • Immune System: Sleep disruptions can impact the immune system, making it harder for the body to fight illness.

Tips for improved sleep

As discussed above, maintaining a healthy sleep pattern can provide numerous benefits. But this doesn’t necessarily mean getting as much sleep as possible. Experts recommend that adults get 7-9 hours of sleep each night. If you’re struggling to get enough sleep or maintain a regular sleep pattern, the following research-backed tips can help. 

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Get plenty of exercise

There is a large body of evidence linking physical activity to reductions in symptoms of insomnia, obstructive sleep apnea, and other sleep-related conditions. Exercise can help you decrease stress, reduce aches and pains, and manage other challenges that may make sleep elusive.

It can help you improve symptoms of mental and physical health concerns that may contribute to irregular sleep patterns, like depression, anxiety, and cardiovascular disease. 

It’s important to note that exercising just before bed can make it harder to get to sleep, rather than easier. When you exercise, your brain releases endorphins and your body’s temperature increases. This can make it harder for your body to wind down and go to sleep. Experts suggest that you avoid physical activity during the two hours prior to your bedtime.

Limit caffeine late in the day

Many people drink coffee, tea, or an energy drink first thing in the morning to help them feel more awake. And while caffeinated beverages can help provide a boost in the AM hours, they can have a negative impact on an individual’s sleep-wake cycle later in the day.

Researchers have found that caffeine consumption can have a negative impact on sleep quality. Caffeine can boost your adrenaline, which can be helpful when you’d like extra energy; but it can also block the chemicals in your brain that induce sleep, making you more tired in the long run. 

Maintain a regular sleep schedule

It can be harder for your body to get into a routine of sleeping an appropriate number of hours each night if the times you’re going to bed and waking up are frequently changing. Researchers have found a link between inconsistent sleep schedules and poor-quality sleep. One of the most common expert-recommended sleep hygiene tips is to maintain a consistent sleep-wake cycle. Try to find times that work best for your schedule and natural circadian rhythm—and that provides you with 7-9 hours of sleep each night. 

One way of helping your body get used to going to bed at the same time regularly is through a nighttime routine. Engaging in the same activities each night can help you signal to your body that you’re getting ready for bed and prepare yourself for sleep. 

Avoid lying in bed awake

If you find that you’re unable to fall asleep, experts recommend that you try something else instead of attempting to coax yourself to sleep. Consider getting up and doing something like reading, listening to soft music, or meditating. Relaxing activities can take your mind off your inability to fall asleep and help you reset before lying back down. 

Journal

If you find that you frequently ruminate when you lie down at night, it can be hard to get to sleep as quickly. Research shows that worrying at night can contribute to insomnia—and that expressing these concerns through writing can improve sleep. Journaling can help you work through your emotions, set goals, and evaluate your progress.  

Getting your thoughts out on paper can help you avoid going over them in your head when you’re trying to sleep. Studies also suggest that journaling can reduce symptoms of mental health conditions that often lead to sleep disruptions. Before bed, consider taking a few minutes to write about your day, how you felt, and things you accomplished. It can also help to jot down what needs to be taken care of the next day—one study found that making to-do lists led to more pronounced improvements in sleep quality compared to writing about already completed tasks.  

Create a restful environment

Maintaining a pleasant, quiet setting for sleep can help you feel more relaxed and comfortable. Some of the things to take into consideration when designing your sleeping environment include:

  • Reduce Noise: If you are unable to control all the noise that can affect you when trying to go to sleep, it can help to create white noise or to give earplugs a try.
  • Keep It Cool: Researchers have found that increased ambient temperatures can make it harder to fall asleep. Consider using a fan, opening a window, or turning the heat down before bed. 
  • Limit Light Exposure: Light can have an impact on your sleep-wake cycle. Leading up to the time you want to fall asleep, it’s helpful to start to reduce the light you’re exposing yourself to and to keep your room dark when sleeping. This can help signal to your body that it’s time to fall asleep. Try to avoid using your phone or other screens for an hour before sleep. You may even want to keep your tv and computer in another room. 
  • Find The Right Mattress: A suboptimal mattress can cause body pain and make it harder for you to get the sleep you need. Try to find a mattress that is supportive enough to help you maintain proper alignment of your spine. Studies point to medium-firm mattresses as the most effective for promoting quality sleep. You can also find mattress that are adjustable, allowing you to set a firmness that best works for your body.

How online therapy can help

If you’re struggling to get the sleep you need at night, don’t hesitate to contact a professional for help. As you can see, getting good sleep can impact many areas of your life, including your physical and mental health.

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When sleep is elusive, our mental health can be affected

Research suggests that online therapy can help address sleep disruptions that may arise out of mental health challenges. In a study on the efficacy of online therapy for comorbid anxiety and insomnia, participants reported both significant reductions in anxiety symptoms and improvements in sleep quality. Researchers in the study also noted the increased availability provided by online therapy platforms. 

If you’re experiencing sleep disruptions, a related mental health concern, or similar challenges, online therapy can help. With an online therapy platform like BetterHelp, you can work with a therapist to develop healthy sleep habits from the comfort of home. You can also reach out to your therapist between sessions, which can be helpful if you have a question about sleep hygiene or you want to clarify a point made during therapy. 

Takeaway

Sleep plays a major role in our ability to function and can significantly affect our mental and physical health. Luckily, there are several research-backed strategies for developing healthy sleep habits. If you’re experiencing sleep disruptions, a licensed therapist can help you implement the above tips, identify the sources of sleep disruptions, and address the emotional effects of poor sleep. With the right help, you can take the next step toward mental wellness and a better night’s sleep.
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