Nearly a third of American adults don't get the recommended seven to nine hours of sleep per night. Stress and anxiety are keep people from snoozing, as can a culture that experts say is about productivity, not rest. Experts say that you should create a buffer zone and watch watch what you eat before bed.
FILE - This Nov. 11, 2013 file photo shows a bedroom built by Mike Spangler using some reclaimed materials, in Belle, W.Va. Nearly one-third of American adults don’t get the recommended seven to nine hours of sleep per night. Some of the major causes: Stress, anxiety and a culture that experts say is about productivity, not rest. say they don’t get the recommended seven to nine hours a night.
Don’t fall for online fads or unproven methods to fall asleep and stay asleep. Instead, try these simple tricks recommended by sleep experts.Work-related stress is inevitable, and it can be hard to disconnect. Try creating a “buffer zone” between the end of your work day and your bedtime. “It goes back to the core value of mindfulness,” said Dr. Annise Wilson, an assistant professor of neurology and medicine at Baylor University. “Anything that helps to center you and just helps you focus and release a lot of that tension from the day will then help promote sleep.”Eating a large meal right before bedtime can disrupt your sleep, so try to grub in the early evening hours.
But don’t go to bed super-hungry, either. Try snacks with protein or healthy fats, like cheese, almonds or peanut butter on whole grain bread.Having a nightcap or post-dinner espresso might feel relaxing, but it could lead to a long night.
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