Did you know that 35% of adults get less than 7 hours of sleep? That may not sound like much, but that’s a lot. Indeed, all those adults suffer from sleep deprivation, but you can still do something to help yourself. There are many beliefs as to why this is, like having night-shift jobs, high stress, or lack of exercise. With that said, as long as you’re following these tricks, you can expect to enjoy a good night’s rest. 1

Mimic Nighttime

At night, it’s cold, dark, and silent. Your bedroom should be just like this. During the day, the circadian rhythm, which acts as a biological clock in the brain, picks up blue-light which tells your brain it’s daytime. This is why electronics are a problem at night. The reason for that is when it’s nighttime the brain shouldn’t receive blue-light, so it can start to produce melatonin to signal bedtime.

Besides light, temperature also affects your circadian rhythm. If it’s cold, the brain will believe it’s nighttime, while warmer temperatures signal your brain it’s daytime. The trick is to keep your room from getting too cold, or too hot, but just right. Of course, any sudden sound has the potential to disrupt your sleep, so make sure your room is quiet. 2 3

Leave Your Bed If You Can’t Sleep

Without viewing the time, if you feel like 10 minutes have gone by, get out of bed. When you see the time while trying to sleep, you can get anxiety. Tossing and turning will do you no good, so leave the bed and do something relaxing, like reading a book. The brain will associate your bed with anxious feelings or fear of missing sleep. 4

Go To Bed And Wake Up At The Same Time

By sleeping and waking up at the same time, your brain will take notice. Eventually, you won’t even need an alarm clock because the brain will be familiar with your waking times. However, you must maintain your sleep and wake times on the weekend. No excuses! 5

Address Emotions Before Bed

When you go to bed, it’s only you and your thoughts. Of course, this allows for emotions to occur, but ignoring them isn’t the answer. Instead, consider a journal and write down descriptions related to your emotions. Most of the time, identifying emotions can dissipate them.


  1. https://www.sleepadvisor.org/sleep-statistics/
  2. https://www.sleepfoundation.org/articles/what-circadian-rhythm
  3. https://www.zmescience.com/science/temperature-circadian-rhythm/
  4. https://www.webmd.com/sleep-disorders/features/cant-sleep-when-to-get-out-of-bed#1
  5. https://www.verywellhealth.com/30-days-to-better-sleep-3973920