How to support a better night’s sleep — starting tonight

In June 2022, getting sufficient sleep (approximately seven to nine hours per night for most adults) was added to the American Heart Association’s list of important behaviors people can do for their heart health, joining seven other established habits, including not smoking (both traditional and e-cigarettes as well as vaping) and being physically active. And yet, 50 to 70 million Americans have trouble consistently getting a good night’s sleep.

Achieving healthy sleep starts with understanding the behaviors that can help improve the quality and number of sleep hours achieved. This is what experts refer to as “good sleep hygiene.” Individuals who want to enjoy a better night’s sleep can use the information below to help support their sleep hygiene.

In this article:

Can melatonin supplements and essential oils help some people fall asleep?

Melatonin, a natural hormone, plays a role in sleep, and taking a melatonin supplement may help some people fall asleep more quickly. “We consistently find that many people benefit, so it’s worth a try,” says Christopher Colwell, PhD, Professor of Psychiatry at University of California, Los Angeles.

As for essential oils, some studies show that lavender may be helpful for people with mild sleep disturbances. In addition to its delicate, sweet scent, lavender aromatherapy may have benefits for anxiety, stress, sleep and other conditions.

Talk to a health care provider about any sleep issues, including if any supplements (such as melatonin) or essential oils may be appropriate.

Does having a dog in bed disrupt sleep?

While a small study by Mayo Clinic researchers found that having a dog in the bedroom did not disrupt sleep in healthy adults — and in some cases, even resulted in slightly better shut eye — allowing that Frenchie in bed can take a toll on sleep quality.

Why? Dogs often shift position, scratch or bark at night noises, waking their owners up or interrupting their sleep. In the short term, such interruptions can impede clarity of thinking, memory and decision-making. Over the long term, it may correlate with higher rates of dementia, cardiovascular disease, depression, diabetes and weight gain, research suggests.

If someone wants their dachshund or Yorkie to snooze in their room, they should provide the dogs with a dedicated crate or bed.

Is it detrimental to sleep with a phone nearby?

Blue light, which is most of the light emitted by laptops, smartphones, tablets and TVs, is more effective than other types of light at suppressing the release of the body’s sleep-inducing melatonin, a natural hormone that helps regulate the sleep-wake cycle (circadian rhythm).

“This can make it even more difficult to fall asleep,” says Dr. Christopher Colwell. Plus, having the phone nearby could make it tempting to check it throughout the night, possibly making it harder to fall back asleep.

So, it may be better to use a standard alarm with a dimmable display and leave the phone turned off or in another room.

5 tips that may help your sleep

These strategies may help improve your quality of sleep, which could make you feel more alert and focused all day.

Can a partner’s snoring affect personal health?

“Snoring can be a problem for both the snorer and their partner,” says Margarita Oks, MD, Director of Sleep Medicine at Northwell Health. What’s more, a partner’s snoring can also be a sign of obstructive sleep apnea (OSA), a potentially serious sleep disorder in which their breathing repeatedly stops and starts, something their bed partners may actually hear.

If a partner displays such symptoms, they may need to see a sleep specialist. According to a study of 1,000 women, spouses of patients with heavy snoring and OSA are three times more likely to report insomnia symptoms.

Do weighted blankets improve sleep?

Weighted blankets may calm anxiety and help users get a good night’s sleep. “They put firm pressure on a sleeper, similar to the feeling of being swaddled,” says Thomas M. Kilkenny, DO, Director of the Institute of Sleep Medicine at Staten Island University Hospital.

Although research is limited, a 2020 study of 120 people found that a weighted chain blanket was a safe and effective method in treating insomnia for those with major anxiety, attention deficit hyperactivity disorder (ADHD) and depression.

Should people get out of bed if they can’t sleep?

“If someone can’t sleep, they shouldn’t try to force themself,” says Michael Perlis, PhD, Director of the Behavioral Sleep Medicine Program at the University of Pennsylvania. Instead, he recommends people get up, leave their bedroom and make use of the time (e.g., reading, writing or watching a comforting movie), then go back to bed when they start to feel sleepy. Plan to stay up at least 30 minutes.

“Someone will fall asleep faster and into a better sleep than if they had stayed in bed thrashing,” Dr. Perlis says. One important caveat: People shouldn’t make this a habit, or else they may end up “giving [their] insomnia a function,” he adds.

Does falling asleep with the TV on lead to quality sleep?

Many people fall asleep with their TV on each night, but the blue light can suppress the body’s production of melatonin. What’s more, if they get caught up streaming a series (Ted Lasso, anyone?), they’ll likely stay too stimulated to sleep.

One survey of 423 adults ages 18 to 25 found that higher frequency of binge television viewing (as opposed to regular television viewing) was associated with a poorer sleep quality, increased fatigue and more symptoms of insomnia.

Can the right pillow help sleep quality?

The right pillow can make a meaningful difference in sleep comfort and, therefore, how someone feels when they wake up in the morning. Dr. Kilkenny suggests “a comfortable pillow that supports the natural curve of the neck. This can help reduce stress on the spine as well as help relax neck and shoulder muscles, which can improve sleep quality.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.