https://www.youtube.com/watch?v=SrIWN2sm9_Q
Sleep specialist Dr. Carol Ash tells Hoda and Jenna how sleep helps solidify memory and learning. She shares tips for getting a better rest such as keeping t

https://www.healthline.com/nutrition/17-tips-to-sleep-better
Here are 15 evidence-based tips to help you sleep better at night. 1. Increase bright light exposure during the day. Spending time in natural sunlight or bright light during the day can help keep

https://www.nytimes.com/article/how-to-sleep-better.html
Follow the 25-Minute Rule. If you get into bed and can't fall asleep after 25 minutes, or you wake up at night and can't get back to sleep after 25 minutes, then don't stay in bed. Get up

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
4. Limit daytime naps. Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. 5. Include physical activity in your daily routine.

https://www.verywellhealth.com/how-to-sleep-better-8599597
What follows is a 21-day (or three-week) plan for improving your sleep, with the focus for each week described below: Week 1: Establishing a schedule and creating a sleep-friendly environment. Week 2: Addressing factors that may be disrupting your sleep. Week 3: Making adjustments and committing to long-term changes.

https://www.sleepfoundation.org/how-sleep-works/what-makes-good-night-sleep
It typically takes about 90 minutes to cycle through all four stages of sleep, with time spent in REM sleep increasing as the night goes on. To wake up feeling well-rested, we must get sufficient amounts of both slow-wave and REM sleep. We feel most refreshed when we wake up during light (stage one or two) sleep.

https://www.nytimes.com/article/how-to-sleep.html
Step 1: Set a goal for your wake-up time. Step 2: Move your current wake-up time by 20 minutes each day. For example, if you regularly rise at 8 a.m., but really want to get moving at 6 a.m., set

https://www.nytimes.com/interactive/2022/03/03/well/mind/better-sleep-tips.html
5 Expert Tips for Better Sleep. Amelia Nierenberg 😴 Snoozing in New York. 4. Go for a cooler cocoon. We often associate "cozy" with "warm," but a colder room is better for sound sleep

https://www.headspace.com/sleep/how-to-sleep-better
1. The ideal room for sleep is cool and dark. Most experts agree that the sweet spot for temperature is between 60 and 67 degrees Fahrenheit. According to a National Sleep Foundation poll, 73% of Americans say the darker the room the better. 65% of people use shades, curtains, or blinds to block unwanted light. 2.

https://www.verywellmind.com/how-to-get-better-sleep-5094084
Reduce Eating Close to Bedtime. It's often difficult to fall asleep on a full stomach. Of course, you don't want to be hungry when you go to bed, either. Try eating your last meal about two to three hours before bed. If you're hungry just before you go to sleep, try eating a light snack like fruit or a few crackers.

https://mindfulness.com/sleep/getting-better-sleep
Take a bath. Bathing in warm water 1-2 hours before bedtime can support your body's thermoregulatory system, and help you fall asleep faster and sleep more soundly. Do a mindfulness meditation or mindful movement, such as gentle yoga. Try some light reading. Try journaling, to help clear your mind of the day's events.

https://www.today.com/health/sleep/7-day-sleep-plan-rcna73599
Day 5: Swap out your nighttime snack or glass of wine with a cup of tea. Something as simple as a warm cup of herbal tea can set the mood for better sleep. "These habits send signals to our

https://www.medicalnewstoday.com/articles/319371
3. Decrease exposure to blue light at night. Limiting use of digital devices close to bed time may help to reduce sleep-disrupting blue light exposure. Sunlight is the largest source of blue light

https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
2. Reserve bed for sleep and sex. Don't use your bed as an office for answering phone calls, texting and responding to emails. Also avoid watching late-night TV there. The bed needs to be a stimulus for sleeping, not for wakefulness. Reserve your bed for sleep and sex. 3. Keep it comfortable.

https://www.psychologytoday.com/us/blog/how-do-life/202104/8-tips-better-sleep
Exercise in the early evening. Right after exercising, you'll feel energized, but the tiring effect will kick in a couple of hours later, which should facilitate your sleeping. Clear your mind

https://www.prevention.com/health/sleep-energy/g20709875/how-to-go-to-sleep/
Use Arrow Keys to Navigate. View Gallery. 100 Slides. Getty Images. Getting enough sleep is a good health must: It keeps you slim, prevents heart disease and diabetes, muscles up your memory, and

https://www.nytimes.com/interactive/2021/02/19/smarter-living/wirecutter/how-to-sleep-better.html
Take a shower an hour or two before bedtime. This warms your skin and then causes your core to shed heat. Scientists call it the "bath effect.". 7 Steps to Better Sleep. Joanne Chen Reporting

https://www.aarp.org/health/healthy-living/info-2022/sleep-hygiene.html
7. Take baby steps. Start small. Just a few minutes of sunlight, daytime worrying, connecting with your partner before bed or pondering how others are grateful for you may help you fall asleep and snooze through the night. Turn these small steps into habits, and you'll soon be sleeping like that proverbial infant.

https://www.healthline.com/nutrition/ways-to-fall-asleep
Exhale completely through your mouth and make a "whoosh" sound. Close your mouth and inhale through your nose while mentally counting to 4. Hold your breath and mentally count to 7. Open your

https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. There's more to good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH.

https://www.today.com/health/tired-tossing-turning-sleep-tight-every-night-t105122
2. Keep things cool. When you nod off, your core body temperature drops by about a degree and a half, said Lankford. Encourage the process by setting your bedroom thermostat to around 68°F. If

https://www.nia.nih.gov/health/sleep/getting-good-nights-sleep
Download a PDF version (PDF, 645K). Not getting enough sleep can affect all areas of your life and cause health problems. Learn how to develop healthy habits at bedtime as you age to help you get a good night's sleep. To share the image, right-click on it and select "save image as" to save the file to your computer.

https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-to-sleep-better-with-a-bedtime-routine
Try some of the activities above for a short time before getting back to bed. Ten minutes of meditation or reading might save you hours of staring at the ceiling. Why wait? Have a better bedtime tonight! Pick one activity above and commit to adding it to your bedtime routine tonight. Next week, try adding another.