Yet formany Americans suffering from chronic sleep problems, falling and staying asleep is anything but easy.
WHERE TO START
1.
Listen to your body to find the amount of sleep thats best for you.
double-check the mask is comfortable not too tight or too loose.
Stick to your routine
Once youve found your ideal rhythm, stick with it, even on weekends.
Use it the first hour you wake up for 20 to 30 minutes.
Models range in price from around $25 to $200.
Keep in mind the Food and Drug Administration doesnt regulate light boxes and health insurance typically doesnt cover them.
(Yes, weve advanced beyond early birds and night owls!)
Most people are considered bears: They sleep and wake according to the sun.
Go to bed when you feel sleepy.
Get up when your body wakes naturally.
Limit alcohol before bed
For best sleep quality, dont drink alcohol at least four hours before bedtime.
Alcohol absolutely disturbs sleep, so reducing alcohol intake close to bedtime is a solid tip, Dietch says.
Or at least order decaf.
Science has consistently shown drinking caffeine within six hours of bedtime leads to disrupted sleep.
If you must take a daily nap, limit it to 15-20 minutes, Dutt advises.
Heres how totake productive naps.
A 2015 study showed getting just 150 minutes of moderate exercise per week helped improve participants chronic insomnia.
I like to say exercise is the best sleeping pill, Roth says.
So feel free to get moving, whenever it fits into your schedule.
Plan a regular breakfast or coffee outing with friends or an exercise walk with others, Pelayo says.
Its a great way to stay connected and give purpose to your morning.
