Getting a Good Night's Sleep

We’re a nation of toss-and-turners. According to the National Sleep Foundation (NSF), more than half of American adults say they have trouble falling asleep or frequently wake during the night several nights a week. Even those whose sleep is peaceful aren’t getting enough of it. A 2013 Gallup poll found that 40 percent of Americans slept an average of six hours or fewer each night, less than the seven to eight hours recommended by the NSF. One third of people who aren’t getting a good night’s sleep blame their bedroom temperature as well.

If you’re restless and easily awoken at night, or frequently wake up in the morning feeling groggy, you may have poor sleep habits. (Or even a sleep disorder! According to the Centers for Disease Control and Prevention, there are more than 70 known ones.) Think back on your previous seven nights of sleep — or start a sleep diary for the coming week — and use this checklist to identify any sleep improvements you can make:

• I slept at least seven hours most nights.
• I consistently went to bed and woke up at the same times.
• I went to bed when I started feeling sleepy but before I was overly sleepy.
• I stopped looking at screens (TV, phone, computer, tablet) at least an hour before bed.
• I performed my usual sleep “cues” (brushing teeth, putting on pajamas, light reading, etc.) each night.
• I stopped drinking caffeine after lunch and alcohol after dinner.
• I exercised for at least 30 minutes each day.
• I didn’t have any stressful or negative emotional interactions before bed.
• I didn’t snack before bed.

Electronics could have something to do with your lack of shut-eye. When it comes to leaving electronics on in the bedroom at night, 34% left the TV on, 10% had their computer up, 28% had a cell phone or tablet on and 21% did the same with an MP3 player.

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