Special Report

19 Secrets to Sleep Better at Night

Having trouble sleeping? Join the club. One in every three adult Americans don’t get enough sleep, according to the Centers for Disease Control and Prevention. Sleep is a biological need that promotes good health. Not getting enough may lead to numerous negative health outcomes, both in the short and long term, that range from daytime fatigue to increased risk of developing chronic conditions, depressive symptoms, and premature aging.

Generally, adults need about seven or more hours of sleep each night, but everyone has his or her own optimal sleep time. The quantity, however, is not all that matters. You can be in bed for the recommended seven-eight hours, but if you wake up every hour or so, you would not be rested because you would not have gotten any restful sleep. Sleep quality matters, too.

To identify the best habits for better sleep at night, 24/7 Tempo consulted several sleep doctors and a clinical psychologist specializing in insomnia treatment, and reviewed dozens of reviews of medical studies published online. 

According to the National Sleep Foundation, you are considered a quality sleeper if you: sleep for 85% of the time you spend in bed; take 30 minutes or less to fall asleep; wake up no more than once per night; and are awake for 20 minutes or less during the night after falling asleep.

People today sleep about two hours less than a century ago, and the likelihood of not getting enough ZZZs on a regular basis has increased significantly over the past three decades as the boundaries between work and home have blurred. These are 21 bad things that happen to your body when you don’t get enough sleep.

Click here to see 19 secrets to a good night’s sleep

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