For many of us, being tired simply feels like a fact of life. But in reality, if you’re not getting enough sleep, your health could suffer. According to the National Heart, Lung and Blood Institute, sleep gives your body a chance to do the following:

  • Heal and repair itself, including your heart and blood vessels
  • Regulate hormones that make you feel hungry or full
  • Manage the way your body reacts to insulin
  • Release hormones in kids that help them grow and develop
  • Boost your immunity against germs and protect you from getting sick
  • Lower your risk of chronic health problems, such as heart disease, high blood pressure, obesity and stroke

And yet, one out of three adults report they’re not getting enough sleep, according to the  Centers for Disease Control and Prevention (CDC). When it comes to adolescents, the number climbs to a whopping three out of four.  

When you’re not getting enough sleep, there are consequences. You may feel irritable, distracted or moody. Sleeplessness can impact your mental health as well as your physical health, and have a negative impact on your work, your ability to think and learn and your relationships. It may even put your safety at risk.  

Too often, people consider sleep a luxury, and not a priority. This month, as clocks spring forward, reflect on your sleep habits. Could you benefit from getting more of it? If so, here are some ideas to help you recalibrate.

1. Set a sleep goal
To know whether you’re getting enough sleep, it helps to know what you should be aiming for. It might be more hours than you expect! The National Sleep Foundation publishes the following recommendations:

    • Newborns (up to three months) need 14 to 17 hours of sleep
    • Older infants (4 to 11 months) need 12 to 15 hours
    • Toddlers need 11 to 14 hours
    • Children ages 3 to 5 need 10 to 13 hours
    • Children ages 6 to 13 need nine to 11 hours
    • Teenagers ages 14 to 17 need eight to 10 hours
    • Adults 18 to 64 need seven to nine hours  
    • Older adults 65 need seven to eight hours

2. Establish a sleep schedule

By setting a bedtime and a wake-up time, you are declaring that sleep is a priority and deserves an ongoing commitment to consistency. That way, you train your body on what to expect every day, with few exceptions. While you might be tempted to stay up late and then sleep in on weekends and holidays, the Mayo Clinic says it’s important to stick to your routine. 

3. After 20 minutes, give up and get up
Allow yourself 20 minutes to try and reach dreamland, and if it doesn’t work, try something else. If you’re tossing and turning, go to another room and do something that relaxes you, like reading, listening to mellow music, meditating or taking deep breaths. Find something to focus on other than your racing thoughts. When you feel tired, go back to bed and try again.

4. Create a calm environment
Do a quick assessment of your bedroom and see if there are changes you could make that could improve sleep. For example, if too much light is coming in, could you purchase curtains or shades that block the sun or streetlights and allow for total darkness? If there are noises, could you get a fan or a white noise machine or app? If your bedding is uncomfortable, could you purchase a new mattress, mattress topper and pillows? If you get hot at night, are there changes you can make to cool things off? Is it time to wash your sheets so you can enjoy that clean, crisp sensation when you get into bed? Is your room clean and free of clutter so you can fully relax? Often, just a few small tweaks to a person’s sleeping quarters can make a big difference.

5. Separate bedtime from screen time
It’s so tempting to scroll through your phone or stream the latest series on your laptop. In reality, however, the light that comes from your devices may negatively impact your quality and duration of sleep. UC Davis Health recommends using a blue-light filter, wearing blue light glasses and avoiding this kind of light at least two hours before going to bed. Instead, opt for a book, or listen to music.

6. Make healthy choices throughout the day
Exercising during the day may help you sleep better at night, according to Johns Hopkins Medicine. Aim for 30 minutes of moderate aerobic activity a day and try to work out earlier in the day so your body can cool off and wind down well in advance of bedtime. In addition, the way you eat may impact your quality of sleep. Harvard Health reports that the Mediterranean diet — which is filled with fruits, vegetables, whole grains, beans, nuts, seeds, fish, poultry, eggs and olive oil — may help people sleep better. Conversely, a number of foods and beverages may disrupt a good night’s sleep, according to the Sleep Foundation, including items with caffeine or alcohol, foods high in saturated fat or sugar, and diets low in fiber, among other things. Diets high in carbohydrates and low in fat could also decrease a person’s quality of sleep.

7. Find your Zen before hitting the hay
When you go to bed amped up because of emotions or the day’s events, it could make it hard to fall asleep. As a part of your sleep ritual, create a relaxing routine before bed. Take a bath, read a book, sip herbal tea, meditate. Whatever you do, try and avoid engaging with things that might rile you up, like social media, the news or intense conversations.

Anyone who’s struggled to sleep knows just how frustrating and exhausting it can be. If you’ve tried the steps above and you’re still having a hard time, talk to your doctor. They may be able to offer personalized advice that won’t keep you up at night.