Think back on the last time you got a good night's sleep. If last night comes to mind, lucky you! But it may be a little more challenging to recall when you got some great shut-eye every night for a week—and you're in the majority. The Centers for Disease Control and Prevention (CDC) estimates 50 to 70 million Americans have sleep or wakefulness disorder and calls insufficient sleep a public health epidemic.
To help you get your best night's sleep, there are some things you can do throughout the day so that you fall asleep quickly—and stay asleep. And while some of these tips may help you get better rest tonight, know that getting quality sleep every night may take a few months of putting these habits into place, says Gerald Suh, M.D., who is board-certified in sleep medicine.
“One of the most important things you can do for your sleep is to have a routine to keep your circadian rhythm normal,” Suh says. Your circadian rhythm is the part of your brain that controls your body's natural sleep cycle. He and other sleep experts recommend going to sleep and waking up around the same times each day and figuring out the amount of hours of shut-eye your body needs to function optimally. We know that shutting down at the same hour and rising on a steady schedule are often easier said then done, so here are more ways to set your day up so you get quality zzzs.