Top 11+ hacks to improve your sleep, according to experts

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Getting a decent night's sleep is essential for our health, yet many of us are falling short of the recommended eight hours. In fact, three-quarters of Brits (77%) get between six and eight hours a night, and one in eight (13%) survive on fewer than six hours per night, according to YouGov. Across the pond, it's a similar story, with over 17.8% of adults in the US struggling to sleep through the night, as per the CDC. So, what can you do to get better rest? Here are eleven expert-backed tricks to help you drift off and stay asleep (Picture: Getty)

1. Manage stress, anxiety, and pain

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Stress, anxiety, and pain are some of the biggest culprits behind sleepless nights. Try incorporating relaxation techniques like meditation or yoga into your daily routine to calm your mind before bed. Addressing any physical discomforts with proper treatment or soothing remedies can also make a world of difference (Picture: Getty)

2. Create a calm sleeping environment

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Your bedroom should be a sanctuary of calm. Pay particular attention to noise, movement, and temperature — all of which can disrupt sleep. Consider using blackout curtains, earplugs, or a white noise machine to create the perfect sleep haven (Picture: Getty)

3. Stay in bed if you wake up

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

If you find yourself awake in the middle of the night, stay in bed and try relaxation techniques like progressive muscle relaxation or deep breathing. These methods can help you relax and fall back asleep without disrupting your sleep cycle (Picture: Getty)

4. Get out of bed if sleep eludes you

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

If you’re still tossing and turning after 10 or 15 minutes, it’s time to get out of bed. Go to a quiet, comfortable spot in the house, like the couch, and engage in a low-stimulation activity, like reading a book, until you feel sleepy again. Then, return to bed to try again (Picture: Getty)

5. Avoid checking your phone

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

It’s tempting to reach for your phone when you can’t sleep, but this can do more harm than good. The blue light from screens can stimulate your brain, making it harder to wind down. Plus, scrolling through social media or reading emails might increase stress, further delaying sleep (Picture: Getty)

6. Stick to a consistent sleep schedule

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Going to bed and waking up at the same time every day helps regulate your internal clock. This consistency trains your body to expect sleep at a certain time, making it easier to fall asleep and stay asleep (Picture: Getty)

7. Use light exposure wisely

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Timed exposure to bright light, especially in the morning, can help regulate your circadian rhythm. If you struggle with sleep, try getting some natural sunlight during the day or using a light therapy lamp in the morning to help reset your internal clock (Picture: Getty)

8. Adjust your meal times

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

What and when you eat can affect your sleep. Try to eat meals at regular times, and avoid heavy, rich foods close to bedtime. If you’re having trouble sleeping, moving your meal times earlier in the evening might help (Picture: Getty)

9. Limit caffeine to the morning

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

A moderate amount of coffee in the morning can give you the energy you need for the day without interfering with your sleep later on. However, try to avoid caffeine in the afternoon or evening, as it can stay in your system for hours (Picture: Getty)

10. Consider melatonin supplements

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Melatonin is a hormone that regulates sleep, and taking it as a supplement can help some people reset their sleep-wake cycle. However, it’s best to consult with a healthcare provider before starting a new supplement (Picture: Getty)

11. Exercise at the right time

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

Exercise is great for your health, but the timing of your workouts can influence your sleep. Morning workouts can help you wake up, while evening exercise can make it easier to fall asleep — just avoid intense activity too close to bedtime. Incorporating these tips into your routine can help you get the restful sleep you need. Sweet dreams! (Picture: Getty)

1. Manage stress, anxiety, and pain, 2. Create a calm sleeping environment, 3. Stay in bed if you wake up, 4. Get out of bed if sleep eludes you, 5. Avoid checking your phone, 6. Stick to a consistent sleep schedule, 7. Use light exposure wisely, 8. Adjust your meal times, 9. Limit caffeine to the morning, 10. Consider melatonin supplements, 11. Exercise at the right time

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