Can’t sleep? These experts’ 5 tips may help you get the 7 to 9 hours of rest you need every night

There is a link between work stress and sleeplessness; that is why experts suggest creating a buffer zone between the end of the work day and bedtime

Shut off digital devices and leave them off an hour before bed, a doctor says – relax with a book, indulge in a hobby or spend time with loved ones instead

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To get a good night’s sleep and wake up feeling refreshed, do not eat dinner too close to bedtime, and avoid drinking coffee and alcohol too late. These are among the recommendations of sleep experts. Photo: Shutterstock

Published: 4:15pm, 30 Apr 2024

Spending too many nights trying to fall asleep – or worrying there are not enough ZZZs in your day? You are not alone.

Nearly one-third of American adults say they do not get the recommended seven to nine hours a night. Some of the major causes: stress, anxiety and a culture that experts say is about productivity, not rest.

“You need to understand what your body needs and try your hardest to prioritise that and not just see sleep as kind of what’s left over of the day,” said Molly Atwood, an assistant professor of psychiatry and behavioural sciences at Johns Hopkins School of Medicine in Baltimore, Maryland in the United States.

Do not fall for online fads or unproven methods to fall asleep and stay asleep. Instead, try these five simple tricks recommended by sleep experts.

According to experts, some of the major causes of sleeplessness are stress, anxiety and a culture that experts say is about productivity, not rest. Photo: Shutterstock

1. Set up a buffer zone

Work-related stress is inevitable, and it can be hard to disconnect. Try creating a “buffer zone” between the end of your work day and your bedtime.