Even if you aren’t getting the seven to nine hours of shut eye recommended by the National Sleep Foundation, there are still things you can do to ensure you get a better night’s sleep. When you’re ready to hit the hay, try two strategies recommended by Dr. Robert Oexman, sleep expert and director of the Sleep to Live Institute.
1. Darken your room. Melatonin, a hormone essential to sleep, is only released in low-light conditions. Is your room dark enough? If you can see your hand in front of your face when you turn out the lights, you may need to find a way to reduce the light. Try investing in darker—or even blackout—curtains.
2. Cool down. Keep your room’s temperature around 67 degrees Fahrenheit. The cool room allows your body temperature to decline, which is necessary to fall asleep and stay asleep.
Still having trouble sleeping? See more tips for getting a good night’s sleep.