We have a collective sleep problem.
The Centers for Disease Control and Prevention (CDC) found that while adults typically require seven to nine hours of sleep per night, and estimate that one in three American adults report regularly getting less than six hours.
According to sleep expert and psychologist Dr. Leah Kaylor, insufficient sleep can lead to cognitive, physical, and physiological consequences.
But if you're someone who's been regularly getting less than the recommended seven to nine hours of sleep and don't know how to break your bad-sleep habits, there's hope yet.
Dr. Kaylor explained that with consistency and effort, you can fix your circadian rhythm and save your body from the dangerous effects of sleep deprivation.
Here are some ways she said you can fix your chronic nighttime habits and become a better and healthier sleeper.
Sleep expert Dr. Leah Kaylor shared all the ways you can fix your chronic nighttime habits and become a better and healthier sleeper
She explained that you should cut out any caffeine at least 10 hours before bed (stock image)
'Caffeine is truly insidious,' Dr. Kaylor said.
This is why she explained that you should cut out any caffeine at least 10 hours before bed.
'People don't realize how long caffeine stays in the body and continues to work,' she said.
While coffee and energy drinks may seem like the obvious culprits, Dr. Kaylor said that caffeine is actually hidden in so many foods, beverages, and health products.
And if you take any pre-workout supplements, you're likely loading your body with a ton of caffeine.
'By blocking adenosine, caffeine keeps your brain in a state of heightened alertness, even when your body is signaling that it’s time to rest,' she said.
'This can make it difficult to transition into sleep, particularly if caffeine is consumed in the hours leading up to bedtime.'
She also explained that coffee isn't just a stimulant - it's also a diuretic, which means it increases urine production.
So when you drink caffeine later on in the day, you increase your urine output at night as well.
'This means you’re more likely to wake up in the middle of the night needing to use the bathroom,' Dr. Kaylor said.
'Even if it’s just once or twice, these interruptions can break up your sleep cycle, making it harder to get the deep, restorative sleep your body needs.'
Dr. Kaylor said you shouldn't eat or drink alcohol less than three hours before bed and that having a wind-down routine is essential (stock image)
Dr. Kaylor said that your last meal and any alcohol intake should not happen more than three hours before bed - mostly because of how much energy digestion takes.
Digesting food involves muscles in the stomach, intestines, pancreas, and the liver.
'Eating late forces these organs to remain active when they should be resting, preventing them from repairing microdamage and restoring optimal function,' she dished.
This, Dr. Kaylor explained, can significantly impact your quality of sleep - especially deep and REM sleep, which are critical for physical and mental recovery.
And when it comes to alcohol, there's a lot more downsides to it than you'd think.
'Alcohol is often regarded as the world’s most commonly used sleep aid due to its widespread availability, its immediate sedative effects, and the cultural normalization of its use to unwind,' she said.
But Dr. Kaylor explained that this is not actually the case.
Though alcohol may be helpful in helping someone fall asleep, the quality of that sleep isn't going to be the best, she warned.
'People who use alcohol as a sleep aid often wake up feeling tired, groggy, or unrested due to disruptions in their sleep architecture, including reduced REM sleep, frequent awakenings, and shallow rest,' Dr. Kaylor said.
Expecting your body to go from awake to asleep just by throwing yourself into bed won't exactly result in great sleep quality (stock image)
Expecting your body to go from awake to asleep just by throwing yourself into bed won't exactly result in great sleep quality.
According to Dr. Kaylor, a proper wind-down routine is essential.
'We have a terrible habit of wanting to go-go-go all day long then expect to fall asleep immediately when it is convenient for us - it simply doesn't work that way,' she said.
'Winding down before bed is essential to signal to the body that it’s time to rest, fostering restful sleep, and supporting overall well-being.'
First, she recommended dimming the lights so that you can signal to your body that it's ready for rest.
She also suggested taking a hot bath or shower, or using a sauna to lower your body's internal temperature - which is essential to falling asleep.
Additionally, Dr. Kaylor said that meditation, stretching, journaling, or quiet hobbies like coloring or knitting can all help you release stress from the day and relax your body in a state that's prepared for sleep.
It's no secret that blue-light before bed can make falling asleep more difficult.
'Exposure, particularly from screens (especially bright screens held close to the face), confuses the brain into thinking it’s still daytime, thus reducing the body’s natural tendency to wind down in preparation for sleep,' Dr. Kaylor said.
'When you're exposed to blue light late in the evening, your body remains in an “alert” state for longer, making it difficult to transition into the relaxed state needed to fall asleep.'
She said that cutting out any electronics an hour before bed is a good rule-of-thumb to keep to prioritize your sleep quality.
Dr. Kaylor explained that one of the easiest hacks to getting your sleep back on track and strengthening your circadian rhythm is to get more sunlight during the day (stock image)
Dr. Kaylor explained that one of the easiest hacks to getting your sleep back on track and strengthening your circadian rhythm is to get more sunlight exposure during the day.
'Morning sunlight is the best (ideally early morning light when the sun is at a low angle in the sky, but any sunlight is better than no sunlight) as it signals to the brain it is time to be awake and alert,' she said.
'It also suppresses melatonin (i.e., the hormone responsible for sleep).
If you make it a habit to regularly get more natural sunlight during the day, you'll begin to get better sleep.
While many people may not be aware of this, Dr. Kaylor said that the time you workout can affect your sleep patterns.
This is due to the fact that exercise is very activating.
'Exercising too close to bedtime can activate our physiology (e.g., increase in heart rate, blood pressure, body temperature, etc), which works against your ability to fall asleep,' Dr. Kaylor said.
She advised trying to exercise earlier in the day, ideally in the morning or afternoon.