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items-center justify-center overflow-hidden bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex " role="complementary" aria-label="Advertisement" data-native="false"></div></div><ul class="flex justify-center"><li class="font-roboto-condensed text-xs font-bold uppercase leading-4 tracking-wider after:mx-1.5 after:inline-block after:h-1 after:w-1 after:-translate-y-1/2 after:rounded-full after:bg-time-red"><a href="https://time.com/section/health" aria-label="Health">Health</a></li><li class="font-roboto-condensed text-xs font-bold uppercase leading-4 tracking-wider "><a href="https://time.com/tag/sleep" aria-label="Sleep">Sleep</a></li><li class="hidden">Sleep Doctors Share the 1 Tip That’s Changed Their Lives</li></ul><div class="mb-4 mt-2 lg:mb-[1.4625rem]"><h1 class="text-center text-[1.75rem] font-medium leading-[1.875rem] tracking-0.5px lg:text-[2.4375rem] lg:leading-[2.9375rem] font-zilla-slab self-baseline">Sleep Doctors Share the 1 Tip That’s Changed Their Lives</h1><div class="mt-2 text-center font-roboto-condensed text-sm font-bold uppercase tracking-[0.6px] text-time-gray-3 md:text-base ">6 minute read</div></div></header></div><div id="article-content" class="flex w-full justify-center lg:justify-between lg:gap-5"><div id="article-content-main" class="flex w-full max-w-article-featured-media flex-col items-center"><div class="featured-media w-full max-w-full" data-type="image"><figure class="block h-auto w-full featured-image m-auto undefined" style="max-width:1440px" arial-label="media" data-block="gutenberg-custom-blocks/featured-media" data-original-width="1440" data-original-height="960" data-original-src="https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif" data-credit="Photo-illustration by TIME" data-sizes="100vw"><picture class="flex max-w-full flex-col items-center"><img alt="Sleep Doctors" id="7176280" url="https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif" fetchPriority="high" loading="eager" width="1440" height="960" decoding="async" data-nimg="1" class="h-auto w-full max-w-full" style="color:transparent" sizes="100vw" srcSet="https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=640&quality=85 640w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=750&quality=85 750w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=828&quality=85 828w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=1080&quality=85 1080w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=1200&quality=85 1200w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=1440&quality=85 1440w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=1690&quality=85 1690w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=1920&quality=85 1920w, https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=2400&quality=85 2400w" src="https://api.time.com/wp-content/uploads/2024/11/SleepDoctors.gif?w=2400&quality=85"/></picture><figcaption class="block max-w-full bg-white px-4 pt-2 font-roboto text-[.813rem] lg:px-0"><span aria-hidden="false" class="ml-2 inline text-xs text-time-gray-5">Photo-illustration by TIME</span></figcaption></figure></div><article id="article-body" class="flex w-full max-w-article-body-centered flex-col lg:max-w-article-body"><div class="my-6 w-full px-4 lg:pl-[6.5rem] lg:pr-14"><div class="font-zilla-slab text-xs uppercase leading-6 tracking-[0.01563em] text-time-gray-4 text-center lg:text-left"><div class="block lg:mr-3 lg:inline-block">By <a href="/author/perri-ormont-blumberg/" class="font-bold">Perri Ormont Blumberg</a></div><div class="block lg:inline-block"><time dateTime="2024-11-13T17:45:45.000Z">November 13, 2024 12:45 PM EST</time></div></div></div><div id="article-body-main" class="flex w-full flex-col gap-7 [&>*:not(.inline-image)]:px-4 [&>*:not(.inline-image)]:lg:pl-[6.5rem] [&>*:not(.inline-image)]:lg:pr-14 [&>.inline-image]:sm:px-4 [&>.inline-image]:lg:pl-[6.5rem] [&>.inline-image]:lg:pr-14"><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px"><span class="leading-7 float-left border-t-2 border-l-2 border-solid border-time-red text-5xl py-2 pr-0.5 pl-[0.3125rem] my-0.5 mr-2.5 font-zilla-slab">E</span>ven though we spend roughly a third of our lives doing it, sleep doesn’t always come easily. More than <a href="https://archive.cdc.gov/www_cdc_gov/media/releases/2016/p0215-enough-sleep.html">one in three adults</a> in the U.S. don’t get enough sleep, so there’s a good chance you’ve struggled with getting a solid night’s shuteye from time to time or <a href="https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=This%20topic%20focuses%20on%20sleep,%2C%20or%20ongoing%2C%20sleep%20disorders.">battled with daytime sleepiness</a>. </p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">We asked sleep docs for the one sleep tip that’s changed their lives. Some might surprise you.</p><div class="component webflix-player-container block"><div class="webflix-reel" data-partner-key="1d483486-fd58-4aac-bfc2-d711b4ced387" data-property-key="68045ddd-9c78-4646-87d8-3858555b3f5f"></div></div><h2 class="text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline">Create a “wind-up” routine</h2><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Wendy Troxel, a senior behavioral scientist at RAND and author of the book <a href="https://www.amazon.com/Sharing-Covers-Every-Couples-Better/dp/0306875004"><em>Sharing the Covers: Every Couple's Guide to Better Sleep</em></a>, credits  establishing a consistent morning, or “wind-up,” routine, with significantly improving her sleep. </p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">“While many experts focus on the importance of having a ‘wind down’ before bed, I've found that how you start your day is just as crucial for setting up a successful night of sleep,” says Troxel.</p><div class="native-ad flex w-full flex-col items-center justify-center"><div id="native-ad-inline-1" class="ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center overflow-hidden bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex " role="complementary" aria-label="Advertisement" data-native="false"></div></div><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Our bodies and brains function best when we follow a regular daily routine, and that starts with a regular wake-up time. “When you wake is the primary cue for setting the biological clock and ensuring exposure to morning light, both essential for regulating circadian rhythms,” says Troxel. “Even after a bad night of sleep, sticking to a consistent wake-up time helps correct sleep patterns by boosting sleep ‘drive’ for the following night.”</p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Troxel’s typical wind-up routine includes waking up at 6:30 a.m. daily (though she sleeps in until 7 a.m. on weekends) and taking a cold shower for one to three minutes. “I find that the experience of the cold shower, brutal as it may be, is short-lived and helps to ‘wash away’ the night, especially if I had a not-so-great night of sleep,” says Troxel. “There is also a psychological benefit, as I tell myself, —‘That was probably the hardest thing I'll do all day. And it's not even 7 a.m.!’” If a cold shower seems too aggressive, Troxel says splashing your face with cold water can have a similar invigorating effect. </p><div id="inline-ad-1" class="ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex " role="complementary" aria-label="Advertisement" data-native="false"></div><h2 class="text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline">Exile your phone from your bedroom overnight</h2><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px"><a href="https://www.jayolson.org/">Jay Olson</a>, a postdoctoral fellow at the University of Toronto who researches circadian rhythms and sleep, is going to tell you something you already know but hopes it will give you that extra nudge to, you know, do it: “<a href="https://www.sciencedirect.com/science/article/abs/pii/S0747563218301523?via%3Dihub">Studies show</a> that keeping the phone out of the bedroom can improve <a href="https://link.springer.com/article/10.1007/s11469-022-00826-w">sleep quality and well-being</a>,” he says. “Even if it feels like you are sleeping through them, every phone buzz is still processed by your brain and can pull you out of deep sleep.” Olson has been following his own advice for years and “swears by it.”</p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px"><strong>Read More</strong>: <em><a href="https://time.com/7015988/can-you-catch-up-on-sleep-weekends/">Actually, You Can Catch Up on Sleep</a></em></p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">It works on several levels: banishing your phone eliminates light exposure from your screen right before bed, removes sleep-disturbing notifications and screen light-ups, and takes away the temptation to scroll, says Olson. </p><h3 class="text-[1.17rem] font-bold tracking-0.5px font-zilla-slab self-baseline">More From TIME</h3><div class="video-wrapper"><div class="w-full bg-time-black aspect-video"><div id="jwplayer-:R116pjt9btttsba:"></div></div></div><h2 class="text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline">Try a body scan</h2><div id="inline-ad-2" class="ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex " role="complementary" aria-label="Advertisement" data-native="false"></div><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Dr. Ankur Bindal, a psychiatrist and sleep medicine specialist in San Diego,  sees meditation as “a powerful tool” for improving sleep by calming the body and mind before bed. “On a physiological level, meditation activates the parasympathetic nervous system, which helps slow your heart rate and regulate breathing—both crucial for preparing the body for restful sleep,” says Bindal. The practice also stimulates the production of the sleep hormone <a href="https://time.com/5672106/melatonin-safety/">melatonin</a>  and lowers cortisol levels, reducing stress. “Together, these effects promote deeper, more restorative sleep by encouraging the brain's natural theta wave activity, which is associated with relaxation and sleep.” </p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">He practices a “body scan”  meditation at bedtime. Focus on various parts of your body from head to toe; you’ll notice areas where you’re holding tension, which you can then release. “Dimming the lights and settling into a quiet environment can further promote relaxation,” he says. When Bindal does his full body scan at night, he also practices  progressive muscle relaxation—tensing and releasing muscles throughout the body—to help ease him into sleep.</p><h2 class="text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline">Go outside first thing in the morning</h2><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Maj. Allison Brager, sleep domain lead of the U.S. Army’s <a href="https://www.goarmy.com/explore-the-army/holistic-health-fitness">Health and Holistic Fitness System</a>, shares that sleep disorders are pervasive in the Army. Even as a sleep expert, she deals with sleep apnea and restless leg syndrome herself. “If sleep is compromised, all mental faculties, including your mood, suffer greatly until adequate sleep is achieved,” she says. </p><div id="inline-ad-3" class="ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex " role="complementary" aria-label="Advertisement" data-native="false"></div><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">One of the easiest ways to help recover from a bad night of sleep is light exposure, she says. That’s because our sleep system “resets” in the morning through early morning light exposure, Brager says, so try to get outside for some sunshine as soon as you wake up for a spark of energy to start your day, even if you haven’t had the best night of sleep. If you’re feeling up to it, Brager advises taking this one step farther by going on a walk. “Moderate exercise promotes wakefulness, increases blood flow, and is not so strenuous that you’ll want to sleep immediately after,” she says. “Take advantage of its wake-promoting benefits as well as health-promoting benefits.”</p><h2 class="text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline"><strong>Start</strong> journaling</h2><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Journaling before bed is another way to clear your mind by organizing your thoughts and feelings, creating a sense of calm before you settle down for the night. It’s a way to “ process emotions and thoughts from the day: slowing down repetitive thoughts and clearing the mind, reducing stress, and promoting relaxation to prepare you for restful sleep,” Bindal says.</p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px"><strong>Read More</strong>: <em><a href="https://time.com/7011782/how-cuddling-affects-your-sleep/">Cuddling Might Help You Get Better Sleep</a></em></p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">This doesn’t have to be an elaborate exercise. To get started, simply write down a few things you’re grateful for, jot down your most memorable experience of the day, or share some reflections on what’s going on in your life in a few sentences before you call it a night. If you are struggling to make the habit stick, here’s <a href="https://time.com/6266437/journaling-routine-health-benefits/">how to create a lasting journaling routine</a>. </p><div id="inline-ad-4" class="ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex " role="complementary" aria-label="Advertisement" data-native="false"></div><h2 class="text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline">Listen to a relaxing sleep podcast</h2><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">Craig Harris Richard, a professor at Shenandoah University in Winchester, Va., researches methods that help people to relax and sleep. Autonomous Sensory Meridian Response (ASMR) is one of the best, he’s found.</p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209833/">research-backed practice</a> involves listening to gentle voices at bedtime; they help distract and relax the brain into a quicker state of sleep. Many relaxation podcasts incorporate ASMR with a soft spoken  host speaking directly to you. “Multiple published studies have consistently reported that people respond to ASMR stimuli with increased relaxation, decreased heart rates, decreased blood pressure, decreased stress, and an increased ability to fall asleep more easily,” says Harris Richard.</p><p class="self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px">While you listen, keep your room dark, your eyes closed, and stay focused on the story, voice, and sounds from the podcast. “The topics of these relaxation podcasts vary, so you can choose the type of content you prefer to fall asleep to,” says Harris Richard. Meditations, bedtime stories, fiction, or “fascinating stories from history” are some of the available options. To find a soothing podcast, search for “ASMR,” “relaxing,” or “relaxing stories,” he suggests. </p></div></article><div class="mt-11 flex w-full max-w-article-body-centered flex-col gap-8 px-4 lg:max-w-article-body lg:pl-[6.5rem] lg:pr-14"><div class="inline-article-recirc md:relative"><h2 class="left-0 top-[-0.813rem] bg-white pb-1 text-center font-roboto-condensed text-xl font-bold uppercase md:absolute md:pr-2.5">More Must-Reads from TIME</h2><ul class="list-outside list-disc border-t border-t-time-gray-7 pl-5 pt-2 font-pt-serif text-17px leading-relaxed tracking-0.5px md:pt-6"><li><span>Why </span><a href="https://time.com/7175758/hispanic-men-us-election-trump/?utm_source=roundup&utm_campaign=20230202" class="font-bold">Trump’s Message </a><span>Worked on Latino Men</span></li><li><span>What Trump’s Win Could </span><a href="https://time.com/7176549/what-donald-trump-win-could-mean-for-housing/?utm_source=roundup&utm_campaign=20230202" class="font-bold">Mean for 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More than \u003ca href=\\\"https://archive.cdc.gov/www_cdc_gov/media/releases/2016/p0215-enough-sleep.html\\\"\u003eone in three adults\u003c/a\u003e in the U.S. don’t get enough sleep, so there’s a good chance you’ve struggled with getting a solid night’s shuteye from time to time or \u003ca href=\\\"https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=This%20topic%20focuses%20on%20sleep,%2C%20or%20ongoing%2C%20sleep%20disorders.\\\"\u003ebattled with daytime sleepiness\u003c/a\u003e. \"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"We asked sleep docs for the one sleep tip that’s changed their lives. Some might surprise you.\"}}],[\"$\",\"$L40\",\"block-webflix-player-2\",{\"block\":{\"name\":\"webflix-player\"},\"index\":2}],[\"$\",\"h2\",null,{\"className\":\"text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"Create a “wind-up” routine\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Wendy Troxel, a senior behavioral scientist at RAND and author of the book \u003ca href=\\\"https://www.amazon.com/Sharing-Covers-Every-Couples-Better/dp/0306875004\\\"\u003e\u003cem\u003eSharing the Covers: Every Couple's Guide to Better Sleep\u003c/em\u003e\u003c/a\u003e, credits\u0026nbsp; establishing a consistent morning, or “wind-up,” routine, with significantly improving her sleep.\u0026nbsp;\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"“While many experts focus on the importance of having a ‘wind down’ before bed, I've found that how you start your day is just as crucial for setting up a successful night of sleep,” says Troxel.\"}}],[\"$\",\"div\",null,{\"className\":\"native-ad flex w-full flex-col items-center justify-center\",\"children\":[\"$\",\"div\",null,{\"id\":\"native-ad-inline-1\",\"className\":\"ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center overflow-hidden bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex \",\"role\":\"complementary\",\"aria-label\":\"Advertisement\",\"data-native\":false}]}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Our bodies and brains function best when we follow a regular daily routine, and that starts with a regular wake-up time. “When you wake is the primary cue for setting the biological clock and ensuring exposure to morning light, both essential for regulating circadian rhythms,” says Troxel. “Even after a bad night of sleep, sticking to a consistent wake-up time helps correct sleep patterns by boosting sleep ‘drive’ for the following night.”\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Troxel’s typical wind-up routine includes waking up at 6:30 a.m. daily (though she sleeps in until 7 a.m. on weekends) and taking a cold shower for one to three minutes. “I find that the experience of the cold shower, brutal as it may be, is short-lived and helps to ‘wash away’ the night, especially if I had a not-so-great night of sleep,” says Troxel. “There is also a psychological benefit, as I tell myself, —‘That was probably the hardest thing I'll do all day. And it's not even 7 a.m.!’” If a cold shower seems too aggressive, Troxel says splashing your face with cold water can have a similar invigorating effect.\u0026nbsp;\"}}],[\"$\",\"div\",null,{\"id\":\"inline-ad-1\",\"className\":\"ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex \",\"role\":\"complementary\",\"aria-label\":\"Advertisement\",\"data-native\":false}],[\"$\",\"h2\",null,{\"className\":\"text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"Exile your phone from your bedroom overnight\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003ca href=\\\"https://www.jayolson.org/\\\"\u003eJay Olson\u003c/a\u003e, a postdoctoral fellow at the University of Toronto who researches circadian rhythms and sleep, is going to tell you something you already know but hopes it will give you that extra nudge to, you know, do it: “\u003ca href=\\\"https://www.sciencedirect.com/science/article/abs/pii/S0747563218301523?via%3Dihub\\\"\u003eStudies show\u003c/a\u003e that keeping the phone out of the bedroom can improve \u003ca href=\\\"https://link.springer.com/article/10.1007/s11469-022-00826-w\\\"\u003esleep quality and well-being\u003c/a\u003e,” he says. “Even if it feels like you are sleeping through them, every phone buzz is still processed by your brain and can pull you out of deep sleep.” Olson has been following his own advice for years and “swears by it.”\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eRead More\u003c/strong\u003e: \u003cem\u003e\u003ca href=\\\"https://time.com/7015988/can-you-catch-up-on-sleep-weekends/\\\"\u003eActually, You Can Catch Up on Sleep\u003c/a\u003e\u003c/em\u003e\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"It works on several levels: banishing your phone eliminates light exposure from your screen right before bed, removes sleep-disturbing notifications and screen light-ups, and takes away the temptation to scroll, says Olson.\u0026nbsp;\"}}],[\"$\",\"h3\",null,{\"className\":\"text-[1.17rem] font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"More From TIME\"}}],[\"$\",\"$L41\",\"block-gutenberg-custom-blocks/video-jw-15\",{\"block\":{\"__typename\":\"ContentBlock\",\"innerBlocks\":[],\"attributes\":[{\"__typename\":\"ContentBlockAttribute\",\"name\":\"mediaId\",\"value\":\"z2liolYC\"},{\"__typename\":\"ContentBlockAttribute\",\"name\":\"autostart\",\"value\":\"true\"}],\"innerHTML\":\"[video id=z2liolYC autostart=\\\"viewable\\\"]\",\"name\":\"gutenberg-custom-blocks/video-jw\",\"tagName\":\"div\"},\"index\":15,\"mediaId\":\"z2liolYC\",\"autostart\":true}],[\"$\",\"h2\",null,{\"className\":\"text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"Try a body scan\"}}],[\"$\",\"div\",null,{\"id\":\"inline-ad-2\",\"className\":\"ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex \",\"role\":\"complementary\",\"aria-label\":\"Advertisement\",\"data-native\":false}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Dr. Ankur Bindal, a psychiatrist and sleep medicine specialist in San Diego,\u0026nbsp; sees meditation as “a powerful tool” for improving sleep by calming the body and mind before bed. “On a physiological level, meditation activates the parasympathetic nervous system, which helps slow your heart rate and regulate breathing—both crucial for preparing the body for restful sleep,” says Bindal. The practice also stimulates the production of the sleep hormone \u003ca href=\\\"https://time.com/5672106/melatonin-safety/\\\"\u003emelatonin\u003c/a\u003e\u0026nbsp; and lowers cortisol levels, reducing stress. “Together, these effects promote deeper, more restorative sleep by encouraging the brain's natural theta wave activity, which is associated with relaxation and sleep.”\u0026nbsp;\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"He practices a “body scan”\u0026nbsp; meditation at bedtime. Focus on various parts of your body from head to toe; you’ll notice areas where you’re holding tension, which you can then release. “Dimming the lights and settling into a quiet environment can further promote relaxation,” he says. When Bindal does his full body scan at night, he also practices\u0026nbsp; progressive muscle relaxation—tensing and releasing muscles throughout the body—to help ease him into sleep.\"}}],[\"$\",\"h2\",null,{\"className\":\"text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"Go outside first thing in the morning\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Maj. Allison Brager, sleep domain lead of the U.S. Army’s \u003ca href=\\\"https://www.goarmy.com/explore-the-army/holistic-health-fitness\\\"\u003eHealth and Holistic Fitness System\u003c/a\u003e, shares that sleep disorders are pervasive in the Army. Even as a sleep expert, she deals with sleep apnea and restless leg syndrome herself. “If sleep is compromised, all mental faculties, including your mood, suffer greatly until adequate sleep is achieved,” she says.\u0026nbsp;\"}}],[\"$\",\"div\",null,{\"id\":\"inline-ad-3\",\"className\":\"ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex \",\"role\":\"complementary\",\"aria-label\":\"Advertisement\",\"data-native\":false}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"One of the easiest ways to help recover from a bad night of sleep is light exposure, she says. That’s because our sleep system “resets” in the morning through early morning light exposure, Brager says, so try to get outside for some sunshine as soon as you wake up for a spark of energy to start your day, even if you haven’t had the best night of sleep. If you’re feeling up to it, Brager advises taking this one step farther by going on a walk. “Moderate exercise promotes wakefulness, increases blood flow, and is not so strenuous that you’ll want to sleep immediately after,” she says. “Take advantage of its wake-promoting benefits as well as health-promoting benefits.”\"}}],[\"$\",\"h2\",null,{\"className\":\"text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eStart\u003c/strong\u003e journaling\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Journaling before bed is another way to clear your mind by organizing your thoughts and feelings, creating a sense of calm before you settle down for the night. It’s a way to “ process emotions and thoughts from the day: slowing down repetitive thoughts and clearing the mind, reducing stress, and promoting relaxation to prepare you for restful sleep,” Bindal says.\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"\u003cstrong\u003eRead More\u003c/strong\u003e: \u003cem\u003e\u003ca href=\\\"https://time.com/7011782/how-cuddling-affects-your-sleep/\\\"\u003eCuddling Might Help You Get Better Sleep\u003c/a\u003e\u003c/em\u003e\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"This doesn’t have to be an elaborate exercise. To get started, simply write down a few things you’re grateful for, jot down your most memorable experience of the day, or share some reflections on what’s going on in your life in a few sentences before you call it a night. If you are struggling to make the habit stick, here’s \u003ca href=\\\"https://time.com/6266437/journaling-routine-health-benefits/\\\"\u003ehow to create a lasting journaling routine\u003c/a\u003e.\u0026nbsp;\"}}],[\"$\",\"div\",null,{\"id\":\"inline-ad-4\",\"className\":\"ad flex min-h-[1px] w-full min-w-[1px] max-w-[100vw] items-center justify-center bg-transparent text-center group-[.disable-ads]:hidden print:hidden flex \",\"role\":\"complementary\",\"aria-label\":\"Advertisement\",\"data-native\":false}],[\"$\",\"h2\",null,{\"className\":\"text-2xl font-bold tracking-0.5px font-zilla-slab self-baseline\",\"dangerouslySetInnerHTML\":{\"__html\":\"Listen to a relaxing sleep podcast\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"Craig Harris Richard, a professor at Shenandoah University in Winchester, Va., researches methods that help people to relax and sleep. Autonomous Sensory Meridian Response (ASMR) is one of the best, he’s found.\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"The \u003ca href=\\\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209833/\\\"\u003eresearch-backed practice\u003c/a\u003e involves listening to gentle voices at bedtime; they help distract and relax the brain into a quicker state of sleep. Many relaxation podcasts incorporate ASMR with a soft spoken\u0026nbsp; host speaking directly to you. “Multiple published studies have consistently reported that people respond to ASMR stimuli with increased relaxation, decreased heart rates, decreased blood pressure, decreased stress, and an increased ability to fall asleep more easily,” says Harris Richard.\"}}],[\"$\",\"p\",null,{\"className\":\"self-baseline px-0 font-pt-serif text-17px leading-7 tracking-0.5px\",\"dangerouslySetInnerHTML\":{\"__html\":\"While you listen, keep your room dark, your eyes closed, and stay focused on the story, voice, and sounds from the podcast. “The topics of these relaxation podcasts vary, so you can choose the type of content you prefer to fall asleep to,” says Harris Richard. Meditations, bedtime stories, fiction, or “fascinating stories from history” are some of the available options. To find a soothing podcast, search for “ASMR,” “relaxing,” or “relaxing stories,” he suggests. \"}}]]}]]}],[\"$\",\"div\",null,{\"className\":\"mt-11 flex w-full max-w-article-body-centered flex-col gap-8 px-4 lg:max-w-article-body lg:pl-[6.5rem] lg:pr-14\",\"children\":[[\"$\",\"div\",null,{\"className\":\"inline-article-recirc md:relative\",\"children\":[[\"$\",\"h2\",null,{\"className\":\"left-0 top-[-0.813rem] bg-white pb-1 text-center font-roboto-condensed text-xl font-bold uppercase md:absolute md:pr-2.5\",\"children\":\"More Must-Reads from TIME\"}],[\"$\",\"ul\",null,{\"className\":\"list-outside list-disc border-t border-t-time-gray-7 pl-5 pt-2 font-pt-serif text-17px leading-relaxed tracking-0.5px md:pt-6\",\"children\":[[\"$\",\"li\",\"recirc_0\",{\"children\":[[\"$\",\"span\",\"recirc-text_0\",{\"children\":\"Why 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