Many people experience difficulty getting sufficient sleep, a trend that has remained consistent over the past decade. This has led to a surge in attempts to find effective sleep aids and techniques.

Seeking Expert Advice

For a recent Giz Asks feature, scientists and doctors specializing in sleep and circadian rhythms were consulted for their insights. Their recommendations, often personally practiced, offer practical guidance for achieving a better night’s rest. Some tips may seem familiar, while others may be surprising, even to those well-versed in sleep science.

The Importance of Routine and Regularity

Dr. Emily Carter emphasizes the significance of establishing a consistent sleep schedule. “The tips that I always give people are about routine and regularity. It’s trying to follow a regular schedule. A regular wake-up time seems to be more important than a regular bedtime, but just trying to be consistent.”

Maintaining consistency, even on weekends, is crucial for strengthening the body’s internal clock. Allowing 30 to 60 minutes for relaxing wind-down activities before bed is also recommended, avoiding stimulating activities and ideally, limiting screen time.

What to Do When Sleep Doesn't Come

If you find yourself unable to fall asleep, Dr. Carter suggests a counterintuitive approach: “If you can’t sleep, to actually take a break. …get up, going ideally to a whole other room, and doing something relaxing until you feel sleepy again. Basically, don’t get back into bed unless you feel like you’re actually sleepy.”

Circadian Health and Daytime Habits

Dr. Alex Johnson highlights the importance of circadian health, noting that it may be a key factor often overlooked in sleep research. “What we do during the day helps set up how well we sleep at night.”

The Power of Daylight and Activity

Natural daylight is a powerful regulator of the circadian clock. Dr. Johnson advocates for morning light exposure, ideally combined with physical activity. “Getting morning light exposure…helps anchor circadian rhythms and makes it easier to fall asleep at night.”

Consistent bedtimes and wake times, even on weekends, help train the body’s natural rhythms. Avoiding late meals (stopping eating about three hours before bed) and dimming lights in the evening are also beneficial.

Supplements and Medications

Melatonin is a commonly used sleep supplement. Dr. Sarah Lee explains, “Melatonin…does help for people who are a little bit night owlish and have trouble falling asleep…it really works well as a timing hormone.” However, she cautions against high doses or late-night use, which can have adverse effects.

Avoid These Sleep Aids

Dr. Lee strongly advises against using over-the-counter antihistamines like Benadryl for sleep, citing potential cognitive slowing and grogginess. While magnesium may help some with restless leg syndrome, she notes a lack of rigorous clinical trials supporting its use for insomnia, and warns of potential digestive side effects.

Key Takeaways for Better Sleep

Ultimately, the best approach to sleep involves a holistic strategy. Prioritizing daylight exposure, regular exercise, and consistent sleep schedules are fundamental. Creating a comfortable and safe sleep environment and engaging in relaxing pre-bedtime activities are also important.

Dr. David Brown concludes, “Getting a good night’s sleep is determined by your sleep environment, but more importantly, by what you do while you’re awake.” He recommends limiting stimulants like caffeine and alcohol before bed, and prioritizing a healthy lifestyle overall.

Guidelines for Good Sleep:

  • Daytime Self-Care: Prioritize bright light, physical activity, and a healthy diet.
  • Stimulant Timing: Avoid caffeine and stimulating medications close to bedtime.
  • Alcohol Reduction: Limit or eliminate alcohol consumption for better sleep quality.
  • Pre-Sleep Routine: Limit light, food, and exercise before bed.