# data[].attributes.body
Use just before sleep to help you relax & drift off more easily.

# data[].attributes.attachment_link.title
Week 1- part 2  |Body Scan | Mindfulness | British Army

# data[].attributes.headline
10 min Headspace Sleepcast for deeper sleep 

# data[].attributes.subject
10 min Headspace Sleepcast for deeper sleep 

# data[].attributes.attachment_link.title
10 Minute Sleepcast for Deep Sleep: Beachcomber from Sleep by Headspace

# data[].attributes.attachment_link.authors[].name
Your Headspace Mindfulness & Meditation Experts

# data[].attributes.attachment_link.description
Nightmares can feel out of our control. But the good news is there are specific steps that we can take in our waking hours to reframe our thoughts.

# data[].attributes.attachment_link.title
Rainday Antiques from Headspace: Full Sleepcast for Free from Headspace

# data[].attributes.headline
45 min Headspace Sleep Cast - Twilight Square

# data[].attributes.subject
45 min Headspace Sleep Cast - Twilight Square

# data[].attributes.attachment_link.title
Free Full Headspace Sleepcast: A 45-Minutes Bedtime Story for Adults

# data[].attributes.headline
NHS - How to fall asleep faster and sleep better

# data[].attributes.subject
NHS - How to fall asleep faster and sleep better

# data[].attributes.attachment_link.readable_text
The mental health benefits of good sleep include boosting our mood, reducing stress and helping with anxiety.

If you're having trouble sleeping, knowing how to sleep better can make a big difference.

Find out more about ways to help you sleep, including sleep hygiene, and expert video advice from a professor of sleep medicine at the University of Oxford.

# data[].attributes.attachment_link.title
How to fall asleep faster and sleep better - Every Mind Matters

# data[].attributes.attachment_link.description
Find out what can help you fall asleep faster and sleep better, including using sleep hygiene to improve sleep.

# data[].attributes.headline
Sleep Foundation - How to build a better bedtime routine for adults.

# data[].attributes.subject
Sleep Foundation - How to build a better bedtime routine for adults.

# data[].attributes.attachment_link.readable_text
One-third of Americans don't get enough sleep on a regular basis, according to the CDC. If you're one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed.

What Is a Bedtime Routine?

A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.

Why Are Bedtime Routines Important?

Humans are creatures of habit. Like any other routine, bedtime routines establish habits that help our brains recognize when it's time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.

Bedtime routines also play an important role in reducing late-night stress and anxiety - the kind of worrisome thoughts that keep you up at night. Anxious thoughts and rumination activate your mind and sympathetic nervous system. Left unchecked, these thoughts can intensify and develop into insomnia. By following a bedtime routine, you can keep your mind focused on other tasks and encourage yourself to relax instead.

The importance of bedtime routines stems back as far as childhood. All on its own, a consistent bedtime routine has shown to relieve cranky infants and their parents, helping children fall asleep faster and wake up less frequently during the night.

Bedtime routines help children connect with their natural circadian rhythms, learn how to calm themselves down, and practice healthy habits that promote good sleep. Bedtime routines have also been found to have profoundly positive impacts in other areas of children's lives, including better memory, mental health, and attention.

But bedtime routines for adults are just as important. Bedtime routines help your brain separate the day from the night, clear your mind and body of the day's stresses, and relax into sleep.

What Is a Good Bedtime Routine For Adults?

Ready to dream up your ideal bedtime routine? Try these ten ideas.

1. Decide on a Set Bedtime.

As part of your natural sleep-wake cycle, your brain starts winding down for sleep a few hours before bedtime. You can use your bedtime routine to make that process more effective. First, decide on your bed- and wake-up times, and stick to them every day. Following a consistent sleep routine helps train your brain to naturally feel tired when it's bedtime.

Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set an alarm if you need to.

2. Leave the Electronics Alone.

Despite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram. Electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. When you use these devices, that blue light floods your brain, tricking it into thinking it's daytime. As a result, your brain suppresses melatonin production and works to stay awake.

Don't play tricks on your brain. Say goodnight to your electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone's red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won't be as disruptive.

3. Have a Light Snack or Bedtime Tea.

Heavy meals and drinking before bed can lead to indigestion, acid reflux, and middle-of-the-night restroom trips that disrupt your sleep. However, going to bed hungry can also upset your stomach and make it hard to fall asleep.

Find a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Cherries, grapes, strawberries, nuts, and oats all have high melatonin content. Non-caffeinated herbal teas, especially ones with chamomile or lavender, are another nice way to calm the mind and induce sleep. Just make sure to use the restroom before bed!

4. Take a Warm Bath.

As part of your sleep-wake cycle, your body experiences various hormonal changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep. At the same time, your core body temperature drops.

Scientists have found that mimicking that nighttime drop in body temperature via a warm bath can trigger a similarly sleepy reaction. Consider taking a warm bath about an hour before you go to sleep. Your body will heat up from the water, and cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.

5. Listen to Music.

62 percent of people listen to music to help them sleep. The genre isn't important, so long as the music relaxes you. Close your eyes, listen to the music, and let it distract you from your worries and calm you down.

Other types of audio can be good for sleep too, like ambient sounds and white or pink noise. Pink noise, like rain or waves, has been shown to improve sleep quality, while white noise may help you fall asleep faster by masking other sounds. You can find playlists for different types of white noise on Spotify and smart home devices like Alexa.

6. Stretch, Breathe, and Relax.

Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can allow you to let go of physical and mental tension, by instead focusing on your body and mindfully relaxing. A daily yoga routine has been shown to improve sleep quality, and a few simple stretches or massage before bed can prevent cramping.

Some light yoga, stretching, and breathing exercises can go a long way toward relaxing you into sleep. See what works for you and add it to your bedtime routine.

7. Practice Meditation.

Like yoga, a regular meditation practice can improve your sleep quality. Mindfulness meditation teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.

You can practice mindfulness meditation by simply closing your eyes and allowing yourself to focus on your thoughts and feelings. Observe your thoughts, but don't judge them. Deep breathing and visualization are other forms of meditation. You can find many guided meditation exercises for free on smartphone apps or YouTube.

8. Read a Good Book.

Reading is a common bedtime routine that begins in childhood. Parents often read to their children as part of a bedtime routine.

When incorporating reading into your bedtime routine as an adult, stay away from exciting genres like suspense and action. A book with a plot that's drama-free, even boring, can be best.

9. Write Down a To-Do List or Journal.

Many people find it restorative to journal, and doing so in the evening lets them sort out their thoughts and feelings before going to bed.

If the idea of journaling overwhelms you, consider starting with a simple to-do list. One study found that taking 5 minutes before bed to jot down a quick to-do list of tasks that needed to be done in the following days significantly sped up sleep onset.

10. Prep Your Bedroom.

Dedicate part of your bedtime routine to transforming your bedroom into a sleep oasis. Make a ritual out of making things as cool, dark, and quiet as possible.

Set the thermostat to somewhere between 60 to 71 Fahrenheit. Turn off any noisy electronics. Dim the lights and pull down your blackout curtains. Put things away and remove clutter. Enjoy your favorite scent with an aromatherapy diffuser.

Now, for the final piece of your bedtime routine: getting into bed. Make this the very last thing you do, and once your head hits the pillow, don't do anything else other than try to fall asleep. You want your brain to see your bed as a place of slumber, and that's all.

# data[].attributes.attachment_link.title
How to Build a Better Bedtime Routine for Adults | Sleep Foundation

# data[].attributes.attachment_link.description
One-third of Americans don't get enough sleep on a regular basis, according to the CDC. If you're one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed.

# data[].attributes.headline
The Sleep Foundation - What is SLEEP Hygiene? 

# data[].attributes.subject
The Sleep Foundation - What is SLEEP Hygiene? 

# data[].attributes.attachment_link.readable_text
Obtaining healthy sleep is important for both physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults, can benefit from better sleep, and sleep hygiene can play a key part in achieving that goal.

Research has demonstrated that forming good habits is a central part of health National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Crafting sustainable and beneficial routines makes healthy behaviors feel almost automatic, creating an ongoing process of positive reinforcement. On the flip side, bad habits can become engrained even as they cause negative consequences.

Thankfully, humans have an impressive ability NIH News in Health The NIH, a part of the U.S. Department of Health and Human Services, is the nation's medical research agency - making important discoveries that improve health and save lives. View Source to make our habits serve our long-term interests. Building an environment and set of routines that promote our goals can really pay off.

Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health.

Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source to counteract the serious problems of insufficient sleep and insomnia in America.

What Are Signs of Poor Sleep Hygiene?

Having a hard time falling asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness are the most telling signs of poor sleep hygiene. An overall lack of consistency in sleep quantity or quality can also be a symptom of poor sleep hygiene.

Good sleep hygiene is all about putting yourself in the best position to sleep well each and every night.

Optimizing your sleep schedule, pre-bed routine, and daily routines is part of harnessing habits to make quality sleep feel more automatic. At the same time, creating a pleasant bedroom environment can be an invitation to relax and doze off.

A handful of tips can help in each of these areas, they aren't rigid requirements. You can adapt them to fit your circumstances and create your own sleep hygiene checklist to help get the best sleep possible.

Set Your Sleep Schedule

Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need.

Have a Fixed Wake-Up Time: Regardless of whether it's a weekday or weekend, try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.

Prioritize Sleep: It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it's vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night.

Make Gradual Adjustments: If you want to shift your sleep times, don't try to do it all in one fell swoop because that can throw your schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour or two so that you can get adjusted and settle into a new schedule.

Don't Overdo It With Naps: Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.

Follow a Nightly Routine

How you prepare for bed can determine how easily you'll be able to fall asleep. A pre-sleep playbook including some of these tips can put you at ease and make it easier to fall asleep when you want to.

Keep Your Routine Consistent: Following the same steps each night, including things like putting on your pajamas and brushing your teeth, can reinforce in your mind that it's bedtime.

Budget 30 Minutes For Winding Down: Take advantage of whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relaxation exercises.

Dim Your Lights: Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.

Unplug From Electronics: Build in a 30-60 minute pre-bed buffer time that is device-free. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and also generate blue light that may decrease melatonin production.

Test Methods of Relaxation: Instead of making falling asleep your goal, it's often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.

Don't Toss and Turn: It helps to have a healthy mental connection between being in bed and actually being asleep. For that reason, if after 20 minutes you haven't gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.

Cultivate Healthy Daily Habits

It's not just bedtime habits that play a part in getting good sleep. Incorporating positive routines during the day can support your circadian rhythm and limit sleep disruptions.

Get Daylight Exposure: Light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep.

Be Physically Active: Regular exercise can make it easier to sleep at night and also delivers a host of other health benefits.

numerous sleeping problems National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Don't Smoke: Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is correlated with View Source .

Reduce Alcohol Consumption: Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night. As a result, it's best to moderate alcohol consumption and avoid it later in the evening.

Cut Down on Caffeine in the Afternoon and Evening: Because it's a stimulant, caffeine can keep you wired even when you want to rest, so try to avoid it later in the day. Also be aware if you're consuming lots of caffeine to try to make up for lack of sleep.

Don't Dine Late: Eating dinner late, especially if it's a big, heavy, or spicy meal, can mean you're still digesting when it's time for bed. In general, any food or snacks before bed should be on the lighter side.

Restrict In-Bed Activity: To build a link in your mind between sleep and being in bed, it's best to only use your bed for sleep with sex being the one exception.

Optimize Your Bedroom

A central component of sleep hygiene beyond just habits is your sleep environment. To fall asleep more easily, you want your bedroom to emanate tranquility.

While what makes a bedroom inviting can vary from one person to the next, these tips may help make it calm and free of disruptions:

Have a Comfortable Mattress and Pillow: Your sleeping surface is critical to comfort and pain-free sleep, so choose the best mattress and best pillow for your needs wisely.

Use Excellent Bedding: The sheets and blankets are the first thing you touch when you get into bed, so it's beneficial to make sure they match your needs and preferences.

Set a Cool Yet Comfortable Temperature: Fine-tune your bedroom temperature to suit your preferences, but err on the cooler side (around 65 degrees fahrenheit).

Block Out Light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.

Drown Out Noise: Ear plugs can stop noise from keeping you awake, and if you don't find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.

lavender National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Try Calming Scents: Light smells, such as View Source , may induce a calmer state of mind and help cultivate a positive space for sleep.

The basic concept of sleep hygiene - that your environment and habits can be optimized for better sleep - applies to just about everyone, but what ideal sleep hygiene looks like can vary based on the person.

For that reason, it's worth testing out different adjustments to find out what helps your sleep the most. You don't have to change everything at once; small steps can move you toward better sleep hygiene.

It's also important to know that improving sleep hygiene won't always resolve sleeping problems. People who have serious insomnia or sleep disorders like obstructive sleep apnea may benefit from better sleep hygiene, but other treatments are usually necessary as well.

In other words, even though it may be beneficial, sleep hygiene alone isn't a panacea. If you have long-lasting or severe sleeping problems or daytime sleepiness, it's best to talk with a doctor who can recommend the most appropriate course of treatment.

Learn more about our Editorial Team

# data[].attributes.attachment_link.title
Mastering Sleep Hygiene: Your Path to Quality Sleep | Sleep Foundation

# data[].attributes.attachment_link.description
Looking for ways to sleep better? Improving sleep hygiene can make your habits, routines, & environment more conducive to consistent and restorative sleep.

# data[].attributes.headline
The National Sleep Foundation - 20 Tips for Sleep

# data[].attributes.subject
The National Sleep Foundation - 20 Tips for Sleep

# data[].attributes.attachment_link.readable_text
Despite how important sleep is to physical and mental well-being, you may find it challenging to get enough quality sleep each night. The impact of poor sleep can be felt in all areas of your life. The sleep habits you follow each day - known as sleep hygiene - can have a positive effect on how well you sleep.

We take a closer look at how to sleep better, with clear steps to improve your sleep habits. From evaluating your bedroom environment to optimizing your sleep schedule, our approach to getting better sleep includes specific actions that you can take to make it easier to fall asleep, stay asleep, and wake up feeling well rested.

1. Invest in a Better Mattress and Bedding

Having the best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains.Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.

Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask over your eyes can block light and prevent it from interfering with your rest. Avoiding bright light can help you transition to bedtime and contribute to your body's production of melatonin, a hormone that promotes sleep.

Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you cannot eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.

You do not want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 to 68 degrees.

If you want to make sure that you're getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backward and identify a target bedtime that allows for of sleep. Whenever possible, give yourself extra time before bed to get ready for sleep.

It is close to impossible for your body to get accustomed to a healthy sleep routine if you are constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.

To sleep better at night, it is important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.

It is much easier to fall asleep if you are at ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep. Focus on instead of trying to fall asleep. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help .

Tablets, smartphones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these electronic devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for an hour or more before going to bed.

The body's internal clock is regulated by light exposure. Sunlight has , so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of natural light early in the day can help normalize your circadian rhythm. If natural light is not an option, you can talk with your doctor about using a light therapy box.

Daily exercise has many benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body's ability to effectively settle down before sleep.

Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach is not sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.

Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, making it best to avoid alcohol in the lead-up to bedtime.

It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light.

Exposure to smoke, including secondhand smoke, has been associated with a including difficulty falling asleep and fragmented sleep. Nicotine is a stimulant, and evening nicotine use in particular has been found to .

16. Reserve Your Bed for Sleep and Sex Only

If you have a comfortable bed, you may be tempted to spend your leisure time in it, but this can actually cause problems at bedtime. You want a strong mental association between your bed and sleep, so try to keep activities in your bed limited strictly to sleep and sex.

You want to avoid a connection in your mind between your bed and frustration from sleeplessness. This means that if you have spent around 20 minutes in bed without being able to fall asleep, it is best to get out of bed and do something relaxing in low light. Avoid checking the time or using electronics and return to bed once you feel tired.

A daily sleep journal can help you keep track of how well you are sleeping and identify factors that might be helping or hurting your sleep. If you are testing out a new sleep schedule or other sleep hygiene changes, your sleep diary can help document how well it is working.

Optimising Your Sleep

In addition to improving overall sleep hygiene, you may want to discuss the use of supplements with your doctor. Melatonin supplements are commonly used to shorten the time it takes to fall asleep. Other natural sleep aids include valerian, chamomile, and glycine. Since dietary supplements are not closely regulated by the U.S. Food and Drug Administration, it is important to take steps to ensure you are purchasing reputable sleep supplements.

Your doctor is in the best position to offer detailed and personalized advice if you experience serious difficulties sleeping. Talk with your doctor if you find that your sleep problems are worsening, persisting over the long-term, affecting your health and safety, or if they occur alongside other unexplained health problems. They can provide additional guidance and treat any underlying conditions.

Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

Learn more about our Editorial Team

References

1. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
https://pubmed.ncbi.nlm.nih.gov/25979105/

2. Martin, J. (2021, December 3). Cognitive behavioral therapy for insomnia in adults. In R. Benca (Ed.). UpToDate., Retrieved May 19, 2023, from
https://www.uptodate.com/contents/cognitive-behavioral-therapy-for-insomnia-in-adults

3. Jerath, R., Beveridge, C., & Barnes, V. A. (2019). Self-regulation of breathing as an adjunctive treatment of insomnia. Frontiers in Psychiatry, 9, 780.
https://pubmed.ncbi.nlm.nih.gov/30761030/

4. National Institute for Occupational Safety and Health. (2023, April 13). Effects of light on circadian rhythms. Centers for Disease Control and Prevention., Retrieved May 19, 2023, from
https://www.cdc.gov/niosh/emres/longhourstraining/light.html

5. Zandy, M., Chang, V., Rao, D. P., & Do, M. T. (2020). Tobacco smoke exposure and sleep: Estimating the association of urinary cotinine with sleep quality. Health Promotion and Chronic Disease Prevention in Canada: Research, Policy and Practice, 40(3), 70-80.
https://pubmed.ncbi.nlm.nih.gov/32162509/

6. Maski, K. (2022, May 23). Insufficient sleep: Evaluation and management. In T. E. Scammell (Ed.). UpToDate., Retrieved May 19. 2023, from
https://www.uptodate.com/contents/insufficient-sleep-evaluation-and-management

7. Neubauer, D. N. (2022, May 18). Pharmacotherapy for insomnia in adults. In R. Benca & J. G. Elmore (Eds.). UpToDate., Retrieved May 19, 2023, from
https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults

# data[].attributes.attachment_link.title
The 20 Ultimate Tips for How to Sleep Better | Sleep Foundation

# data[].attributes.attachment_link.description
Looking for ways to sleep better? We share the steps you can take to improve sleep hygiene and get more restful sleep each night.

# data[].attributes.body
Aimed at CoC.

# data[].attributes.headline
Army Health & Wellbeing Defence Connect Health Resource page - CLICK on 'SLEEP'

# data[].attributes.subject
Army Health & Wellbeing Defence Connect Health Resource page - CLICK on 'SLEEP'

# data[].attributes.body
Army Health's (OFFICIAL) page.

# data[].attributes.attachment_link.readable_text
Welcome to Defence Connect

Defence Connect is the MOD's private social network. The goal of this network is to provide a collaborative environment for you to connect with people across the whole organisation, share meaningful information which in turn improves internal communication.

# data[].attributes.attachment_link.description
Defence Connect is the MOD's private social network. The goal of this network is to provide a collaborative environment for you to connect with people across the whole organisation, share meaningful information which in turn improves internal communication.

# data[].attributes.headline
Fd Army's - Sleep for Mental Health & Physical Wellbeing Presentation

# data[].attributes.subject
Fd Army's - Sleep for Mental Health & Physical Wellbeing Presentation

# data[].attributes.body
Contact Capt Marcandonatos for access to the embedded recording of this presentation, or book her to deliver F2F or virtual for Corps & Bde+ CPD events.

# data[].attributes.attachment_caption
By Headspace - Sleep Music for Relaxing and Falling Asleep

# data[].attributes.headline
45min Sleep Music for relaxing & falling asleep.

# data[].attributes.subject
45min Sleep Music for relaxing & falling asleep.

# data[].attributes.attachment_link.title
45 Minute Deep Sleep Music for Relaxing and Falling Asleep: Doze

# data[].attributes.headline
Headspace - 8 Hour Sleep Music Drift Well

# data[].attributes.subject
Headspace - 8 Hour Sleep Music Drift Well

# data[].attributes.attachment_link.title
8-Hr Sleep Music: Fall Asleep to Headspace's Drift Well

# data[].attributes.headline
10 min Headspace - Sleepcast for deep sleep: Sleeping  Mountain 

# data[].attributes.subject
10 min Headspace - Sleepcast for deep sleep: Sleeping  Mountain 

# data[].attributes.body
Youtube

# data[].attributes.attachment_link.title
10 Minute Sleepcast for Deep Sleep: Sleeper Mountain from Sleep by Headspace

# data[].attributes.headline
10 min Headspace - Settling Racing Mind for sleep

# data[].attributes.subject
10 min Headspace - Settling Racing Mind for sleep

# data[].attributes.body
Youtube

# data[].attributes.attachment_link.title
Racing Thoughts While Trying To Sleep? Try This.

# data[].attributes.headline
5 min video - How CAFFEINE and ALCOHOL affect your sleep.

# data[].attributes.subject
5 min video - How CAFFEINE and ALCOHOL affect your sleep.

# data[].attributes.body
TED Talk - Prof Matthew Walker

# data[].attributes.attachment_link.readable_text
Get a daily email featuring the latest talk, plus a quick mix of trending content.

By subscribing, you understand and agree that we will store, process and manage your personal information according to our Privacy Policy

# data[].attributes.attachment_link.title
Matt Walker: How caffeine and alcohol affect your sleep

# data[].attributes.attachment_link.description
Caffeine wakes you up, and alcohol makes you nod off, right? It's not that simple. Sleep scientist Matt Walker takes us into the eye-opening ways that these drinks affect the quantity and quality of our sleep.

# data[].attributes.headline
FREE access to the Headspace Sleep App for SP & CS

# data[].attributes.subject
FREE access to the Headspace Sleep App for SP & CS

# data[].attributes.body
Aimed at all SP. TIP - Use your Defence Gateway email - @armymail.mod.uk or @csmail.mod.uk) to verify eligibility. NOT YOUR mod.gov.uk address

# data[].attributes.attachment_link.readable_text
What time do you go to bed? Every time a moon symbol appears on this map of the world, it means a person goes to bed. And every time a sun lights up, it's time to bid someone a good morning.

We want to help the world to better sleep. By using Sleep Cycle to track your sleep and find your perfect wake up window, we believe you'll be part of that change, for the benefit of better health. Disclaimer.

# data[].attributes.attachment_link.title
Sleep Cycle | Sleep Tracker, Monitor & Alarm Clock

# data[].attributes.attachment_link.description
What time do you go to bed? Every time a moon symbol appears on this map of the world, it means a person goes to bed. And every time a sun lights up, it's time to bid someone a good morning. We want to help the world to better sleep.

# data[].attributes.body
TED talks - Prof Matthew Walker

# data[].attributes.attachment_link.readable_text
Get a daily email featuring the latest talk, plus a quick mix of trending content.

By subscribing, you understand and agree that we will store, process and manage your personal information according to our Privacy Policy

# data[].attributes.attachment_link.description
Want to not only fall asleep quickly but also stay asleep longer? Sleep scientist Matt Walker explains how your room temperature, lighting and other easy-to-fix factors can set the stage for a better night's rest.

# data[].attributes.headline
Royal College of Psychiatrists - Sleep Well information web pages

# data[].attributes.subject
Royal College of Psychiatrists - Sleep Well information web pages

# data[].attributes.attachment_link.readable_text
If you have trouble sleeping - or know someone who has - this information may be helpful.

It covers some common problems with sleep, as well as some more unusual ones. There are some simple tips on how to sleep better, and how to decide if you need more help.

Disclaimer

This leaflet provides information, not advice.

The content in this leaflet is provided for general information only. It is not intended to, and does not, mount to advice which you should rely on. It is not in any way an alternative to specific advice.

You must therefore obtain the relevant professional or specialist advice before taking, or refraining from, any action based on the information in this leaflet.

If you have questions about any medical matter, you should consult your doctor or other professional healthcare provider without delay.

If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.

Although we make reasonable efforts to compile accurate information in our leaflets and to update the information in our leaflets, we make no representations, warranties or guarantees, whether express or implied, that the content in this leaflet is accurate, complete or up to date.

You become unconscious, unaware of what's going on around you. As you sleep, you pass through different stages - and there are two main ones:

Rapid Eye Movement (REM) sleep

This comes and goes throughout the night, and makes up about one fifth of your sleep. The brain is very active, your eyes move quickly from side to side and you dream. Although your brain is active, your muscles are very relaxed.

Non-REM sleep

Your brain is quiet - you are still unconscious - but your body moves around more. Hormones are released into the bloodstream and your body repairs itself after the wear and tear of the day. There are 3 stages of non-REM sleep:

'Pre-sleep' - your muscles relax, your heart beats slower and your body temperature falls.

'Light sleep' - you can wake up easily without feeling confused.

'Slow wave' sleep - your blood pressure falls, you may talk or sleep walk and it's hard to wake up. If somebody does wake you, you feel confused.

You move between REM and non-REM sleep about 5 times during the night, dreaming more towards the morning.

On a normal night, most people wake up for one or two minutes every 2 hours or so. You aren't usually aware of these 'mini wakes', but may remember them if you feel anxious or there is something else going on - noises outside, a partner snoring etc.

This mainly depends on your age.

Even so, we are all different, even people who are the same age as us. Most of us will need 8 hours a night, but some (a few) people can get by with only 3 hours a night.

But I never sleep ...

The short periods when you are awake (every couple of hours) can feel much longer than they really are. So you can feel that you are not getting as much sleep as you really are.

The occasional night without sleep will make you feel tired the next day, but it won't affect your health.

However, after several sleepless nights, you will start to find that you:

This can be very dangerous if you are driving or operating heavy machinery. Many people are killed each year when they fall asleep while driving.

Lack of sleep can make you more likely to get high blood pressure, diabetes and to be overweight.

Sleeping too little (insomnia)

You may feel that you aren't getting enough sleep or that, even if you do get the hours, you just aren't getting a good night's rest.

There are many everyday reasons for not sleeping well:

the bedroom may be too noisy, too hot or too cold

the bed may be uncomfortable or too small

you don't have a regular sleep routine

you partner has a different pattern of sleep from you

you aren't getting enough exercise

you eat too late - and find it hard to get off to sleep

you go to bed hungry - and wake up too early

cigarettes, alcohol and drinks containing caffeine, such as tea and coffee

illness, pain or a high temperature.

More serious reasons include:

emotional problems

difficulties at work

anxiety and worry

depression - you wake very early and can't get back to sleep

thinking over and over about problems - usually without getting anywhere with them

physical problems including:

heart disease, such as angina or heart failure

breathing problems, such as chronic obstructive pulmonary disease or asthma

neurological disease, such as Alzheimer's or Parkinson's disease

hormone problems, such as an overactive thyroid

joint or muscle problems, such as fibromyalgia or arthritis

gastroinestonal disease, such as gastoroesophageal reflux disease or irritable bowel syndrome

genital or urinary problems, such as incontinence or an enlarged prostate

long-term pain

medications

stopping tranquillisers and sleeping tablets

slimming pills

melatonin - occasionally

many medications can do this - check with your doctor.

Do's Don'ts

Don't go without sleep for a long time. Go to bed when you feel tired and stick to a routine of getting up at the same time every day, whether you still feel tired or not.

Caffeine hangs around in your body for many hours after your last drink of tea or coffee. There are now many fizzy drinks, and even mints, that contain a lot of caffeine. Stop drinking tea or coffee by mid-afternoon. If you want a hot drink in the evening, try something milky or herbal (but check there's no caffeine in it).

Don't drink a lot of alcohol. It may help you fall asleep, but you will almost certainly wake up during the night.

Don't eat or drink a lot late at night. Try to have your supper early in the evening rather than late.

If you've had a bad night, don't sleep in the next day - it will make it harder to get off to sleep the following night.

Don't use slimming pills - many of these will keep you awake.

Don't use street drugs like Ecstasy, cocaine and amphetamines - they are stimulants, and like caffeine, will tend to keep you awake.

If you try these tips and you still can't sleep, go and see your doctor.

You can talk over any problems that may be interfering with your sleep. Your doctor can check that your sleeplessness is not due to a physical illness, a prescribed medicine, or emotional problems. There is evidence that cognitive behavioural therapy can be helpful if you haven't been sleeping well for some time.

Psychological Treatments

Cognitive therapy is a way of changing unhelpful ways of thinking that can make you more anxious, and so stop you from sleeping.

Stimulus control helps you to:

strengthen the link of being in bed with sleeping - by only getting into bed when you feel tired, and only using your bed for sleep and sex;

weaken the link of being in bed with doing things that are likely to keep you awake - like watching exciting TV programmes, doing work, or organising things;

weaken the link of being in bed with worrying - if you can't sleep, instead of lying in bed worrying, you get up and do something for a while until you feel tired again.

Sleep restriction helps you to go to bed later. Too much time in bed can stop you from sleeping.

Progressive muscle relaxation helps you to relax your muscles deeply. One by one, you tense and then release the muscles of your body, working up from your feet to your legs, arms, shoulders, face and neck.

What about medication?

People have used sleeping tablets for many years, but we now know that they:

There are some newer sleeping tablets (Zolpidem, Zaleplon and Zopiclone), but these seem to have many of the same drawbacks as the older drugs, such as Nitrazepam, Temazepam and Diazepam.

Sleeping tablets should only be used for short periods (less than 2 weeks) - for instance, if you are so distressed that you cannot sleep at all.

If you have been on sleeping tablets for a long time, it is best to cut down the dose slowly after discussing it with your doctor.

In some cases, antidepressant tablets can be helpful.

Melatonin is a naturally occurring hormone that can help insomnia. At present, in the UK, it is only licensed for treating sleeplessness in those aged over 55. It should not be taken for more than 3 weeks, and should not be used if you have liver or kidney problems. It can make you drowsy and, occasionally, can cause:

Over-the-counter medication

You can buy sleeping remedies at your chemist without a prescription.

They often contain an anti-histamine, like you find in medicines for hay-fever, coughs and colds.

These do work, but they can make you sleepy well into the next morning. If you do use them, take the warnings seriously and don't drive or operate heavy machinery the next day.

Another problem is tolerance - as your body gets used to the substance, you need to take more and more to get the same effect. It is best not to take anti-histamines for a long time.

Herbal medicines are usually based on a herb called Valerian. It probably works best if you take it every night for 2-3 weeks or more.

It doesn't seem to work as well if you take it occasionally. As with the anti-histamines, you need to be careful about the effects lasting into the following morning.

If you are taking any medication for your blood pressure (or any other sleeping tablets or tranquillisers), have a chat with your doctor before using an over-the-counter remedy.

You may have to work at night, staying awake when you would normally be asleep. If you only have to do this occasionally, it's quite easy to adjust.

It is much harder to cope with if you do it regularly. Shift workers, doctors and nurses working all night or nursing mothers may all find that they sleep at times when they ought to be awake.

It's like jet lag where rapid travel between time zones means that you are awake when everybody else is asleep.

A good way to get back to normal is to make sure that you wake up quite early at the same time every morning - whatever time you fell asleep the night before.

Use an alarm clock to help you. Make sure that you don't go to bed again before about 10 pm that night. If you do this for a few nights, you should soon start to fall asleep naturally at the right time.

A parent's disturbed sleep usually ends as their child becomes more settled at night. Shift work, on the other hand, can go on for years. You may need to do it, to earn a living, but:

You may find that you fall asleep during the day at times when you want to stay awake. This will usually be because you have not been getting enough sleep at night.

If you are still falling asleep in the daytime, even after a week or two of getting enough sleep, see your doctor. Physical illnesses such as diabetes, a viral infection, or a thyroid problem, can cause this sort of tiredness.

There are other conditions which make people sleep too much.

Narcolepsy (daytime sleepiness)

This is an uncommon problem, so it's easy for a doctor to miss it.

There are two main symptoms:

you feel sleepy in the daytime, with sudden uncontrollable attacks of sleepiness even when you are with other people

cataplexy - you suddenly lose control of your muscles and collapse when you are angry, laughing or excited. This sometimes gets better with age.

You may also find that you:

The cause for this has recently been found - a lack of a substance called orexin, or hypocretin.

Treatment consists of taking regular exercise and getting yourself into a regular night-time routine. If this simple approach does not work, medication may help. These include:

Modafinil which makes you more awake in the day-time;

Antidepressants, such as Clomipramine or Fluoxetine, can help with cataplexy;

Sodium Oxybate helps the day-time sleepiness and poor sleep at night.

You snore loudly and stop breathing for short periods during the night. This happens because the upper part of your airway closes. Every time you stop breathing, you wake suddenly and your body or arms and legs may jerk.

You stay awake just for a short time, then fall off to sleep again. This will happen several times during the night. You may have a dry mouth and a headache when you wake up in the morning. You feel tired in the day and may have an irresistible urge to go to sleep.

You are more likely to get sleep apnoea if you are:

The problem is often noticed by a partner. Treatment is usually simple - cut down smoking and drinking, lose weight, and sleep in a different position. If your apnoea is very bad, you may need to wear a Continuous Positive Airway Pressure (CPAP) mask. This blows high-pressure air into your nose which keeps the airway open.

At some point in their life, about 1 in 20 adults have night terrors, and 1 in 100 report that they sleep-walk. Both these conditions are more common in children.

Sleepwalking

When you sleepwalk, you appear (to other people) to wake from a deep sleep. You then get up and do things.

These may be quite complicated, like walking around or going up and down stairs. This can land you in embarrassing (and occasionally dangerous) situations.

Unless someone else wakes you up, you won't remember anything about it. Sleepwalking sometimes happens after a night terror (see below). If your sleep is broken or you aren't getting sleep, you are more likely to sleepwalk.

A sleepwalker should be guided gently back to bed and should not be woken up. You may need to take precautions to protect them or other people, such as locking doors and windows, or locking away sharp objects, like knives and tools.

Night terrors

Thesecan happen on their own, without sleepwalking.

Like a sleepwalker, a person with night terrors will appear to wake suddenly from a deep sleep.

They look half-awake and very frightened, but will usually settle back to sleep without waking up completely. All you can do is sit with them until they fall asleep again.

Night terrors are different from vivid dreams or nightmares as people don't seem to remember anything about them the next morning.

Nightmares

Most of us have had frightening dreams or nightmares. They usually happen during the later part of the night, when we have our most vivid and memorable dreams.

They don't usually cause problems unless they happen regularly, perhaps because of emotional distress. Nightmares often follow a distressing or life-threatening event such as a death, a disaster, an accident or a violent attack. Counselling may be helpful.

Restless Legs Syndrome (RLS)

People usually first ask for help with this in middle age, even though they may have had symptoms since childhood. It often runs in families.

RLS usually occurs on its own. Pregnancy or a physical illness (iron and vitamin deficiencies, diabetes or kidney problems) can occasionally be responsible.

If it is not caused by another physical illness, treatment depends on how bad it is. In mild RLS, the symptoms can usually be controlled by simple steps designed to help you sleep better (see above 'Helping yourself'). In more severe RLS, medications may help. These include medications used in Parkinson's disease, anti-epileptic medications, benzodiazepine tranquillisers and pain-killers.

If simple measures do not help, you can be referred to a sleep or movement disorders specialist.

Autism

Some people with autism do not seem to realise that night time is for sleeping, and may be up and about when everyone else wants to sleep. This will usually need the help of a specialist.

REM Sleep Behaviour Disorder (RBD)

A person will start thrashing about during REM or dream sleep, as though responding to a dream. They may punch, kick, shout, or jump out of bed. Quite often, the person will wake and be able to remember the dream that prompted their physical reactions. Someone sharing the same bed can be disturbed and, sometimes, injured.

The problem seems to be that, unlike normal REM sleep where the muscles are relaxed, in RBD they are not. It can happen on its own or it can be a symptom of a neurological illness, so it's best to be assessed by a specialist.

Self-help organisations

The Sleep Council
Promotes the benefits of sleeping well. Provides information leaflets on sleep and beds.

Helps snorers and their sleeping partners worldwide.

American website with information on sleep and sleep disorders.

Sleep Disorder Clinics. There are a number of Sleep Disorder Clinics, but referral to one of them should be made through your GP. Patients cannot refer themselves.

Useful reading

Reading Well Agency: Books on Prescription Reading Well Books on Prescription helps you manage your well-being using self-help reading. The scheme is endorsed by health professionals, including the Royal College of Psychiatrists, and is supported by public libraries.

References

British Association of Psychopharmacology consensus statementon evidence-based treatmenr of insomnia, parasomnias and circadian rhythms disorder (2010) Journal of Psychopharmacology

National Institute for Health and Care Excellence (2010): Insomnia - newer hypnotic drugs: Zaleplon, zolpidem and zopiclone for the management of insomnia

National Institute for Health and Care Excellence (2011): Sleep apnoea - continuous positive airway pressure (CPA).

Esquirol Y, Bongard V, Mabile L, Jonnier B, Soulat JM, Perret B. Shift work and metabolic syndrome: respective impacts of job strain, physical activity, and dietary rhythms. Chronobiol Int. 2009 Apr;26(3):544-59.

Falloon K, Arroll B, Elley CR, and Fernando A (2011) The assessment and management of insomnia in primary care, British Medical Journal, 342, 1251-1255.

Johanssen K et al (2011): Longer term effects of very low energy diet on obstructive sleep apnoea in a cohort derived from a randomised controlled trial: prospective observational follow-up study. British Medical Journal, 342, 1248.

Shift work and vascular events: systematic review and meta-analysis. BMJ 2012;345:e4800.

Credits

This information was produced by the Royal College of Psychiatrists' Public Education Editorial Board.It reflects the best available evidence available at the time of writing.

Series Editor: Dr Philip Timms

Expert review: Professor A J Williams, Lane-Fox Respiratory Unit and Sleep Disorder Centre, St Thomas' Hospital, London.

# data[].attributes.attachment_link.title
Sleeping well | Royal College of Psychiatrists

# data[].attributes.attachment_link.description
If you have trouble sleeping - or know someone who has - this information may be helpful.

# data[].attributes.attachment_caption
Helps reduce stress and anxiety, improve sleep, and improves mental health.

# data[].attributes.body
Contact Maj Pat Burgess

# data[].attributes.headline
5min video - A walk through the stages of SLEEP.

# data[].attributes.subject
5min video - A walk through the stages of SLEEP.

# data[].attributes.body
TED Talk - Prof Matthew Walker

# data[].attributes.attachment_link.title
Matt Walker: A walk through the stages of sleep

# data[].attributes.attachment_link.description
Did you know you go on a journey every night after you close your eyes? Sleep scientist Matt Walker breaks down the difference between REM (Rapid-Eye Movement) and non-REM sleep, what occurs during each stage of sleep -- and why it's important to get enough of both.

# data[].attributes.body
TED Talk - Prof Matthew Walker

# data[].attributes.attachment_link.title
Matt Walker: Hacking your memory -- with sleep

# data[].attributes.attachment_link.description
We've all been told to get a good night's sleep before a test -- finally, here's the reason why. Sleep scientist Matt Walker explains how getting enough sleep affects how our brains store and process memories.

# data[].attributes.headline
PC Magazines Ready for Bed? How to STOP blue light from disturbing your sleep.

# data[].attributes.subject
PC Magazines Ready for Bed? How to STOP blue light from disturbing your sleep.

# data[].attributes.body
PC Mag

# data[].attributes.attachment_link.readable_text
The screen on your mobile device or computer normally emits a blue light that's fine for daytime use but can disrupt your sleep at night. That's because blue light stimulates your brain and fools it into thinking it's daytime, potentially keeping you awake if you use your device before bedtime.

While several studies have found that blue light can hinder your sleep, other studies have found the impact to be minimal, at least in small doses. With the data still inconclusive, limiting your exposure before bedtime is still worth trying, especially if you have difficulty falling asleep.

Your iPhone, iPad, and Windows PC have a feature called Night Shift for changing the color temperature of the screen. Many Android devices also offer a built-in blue light filter, while a variety of third-party utility apps get the job done, too. Here's how to control the blue light on your device.

Night Shift on iPhone or iPad

On your iPhone or iPad, go to Settings > Display & Brightness. Tap the Night Shift setting, which alters your screen to display colors of a warmer color temperature, filtering out blue light.

You can set Night Shift to go on and off at predetermined times by turning on the Scheduled switch and setting a start time and end time for when the color change should take effect. For example, you can set it to turn on an hour or so before you typically go to sleep and turn it off when you usually wake up.

Turn on Manually Enable Until Tomorrow to temporarily activate the blue light filter now until the start of the next day.

Night Shift can also be set specifically for Sunset to Sunrise, but if you don't see that option, go to Settings > Privacy > Location Services > System Services and turn on the Setting Time Zone option. Return to the Night Shift settings screen and tap the scheduled times. You'll now see the option for Sunset to Sunrise.

Use the slider to make the screen's coloring warmer or cooler. Warmer settings are best if you want to get a good night's sleep, but you'll want to find a balance so the screen is pleasing to view. Play around with this setting until you find the right temperature for you.

You can also turn on Night Shift mode from the Control Center on your iPhone or iPad. Depending on the device you own, open Control Center by swiping your finger up from the bottom of the screen or down from the top-right corner. Press down on the Brightness control, then tap the Night Shift button to turn it on.

Night Light / Blue Light Filter on Android Device

Most Android devices should have built-in blue light filters that can be enabled or disabled from the Settings screen. However, the feature's availability and options depend on your specific device and version of Android. You should be able to find the filter under Settings > Display. Look for an option for Night Light or Blue Light filter and turn it on.

In most cases there should be a way to schedule the feature and adjust the color temperature to your liking. Scheduling it to turn on and off will be under the Schedule option, while an Intensity or Opacity option will let you change the color temperature.

Blue-Light Filter Android Apps

If your Android device doesn't have a built-in Blue Light feature or doesn't have all the features you'd like, try one of several third-party apps that filter out blue light.

Blue Light Filter Blue Light Filter: The app allows you to easily adjust the color temperature by choosing from among several preset options. The app even provides tips on the best temperature to make sure you fall asleep as you would normally. You can also tweak the intensity and the brightness of the filter.

sFilter sFilter: This app allows you to manually turn on a blue light filter or schedule it to turn on and off at specific times of the day or night. You can change the color, opacity, and brightness of the filter. You can even create a shortcut icon or widget, so you don't have to open the app to enable the filter.

Twilight Twilight: The app advises you on the right color temperature as you move a slider. Set the filter to always be enabled, run from sunrise to sunset, or turn on and off at specific times.

Night Light on Windows 10 or 11 Devices

If you use a Windows 10 or Windows 11 device before bedtime, you can bump into the same trouble trying to catch a good night's sleep. But Microsoft's Night Light feature can paint the screen with a warmer color. In Windows 10, go to Settings > System > Display and toggle the Night light switch to turn on the feature.

Click the Night light settings link for additional settings. Use the slider to adjust the temperature of your screen. You can also put the feature on a schedule from sunset to sunrise or set it to go on and off at specific times.

In Windows 11, open Settings > System > Display and select Night light. Click the Turn on now button to activate the feature. You can then adjust the color temperature by moving the slider on the Strength scale.

You can set up Night light so it automatically goes into effect at the right hours. Turn on the switch for Schedule night light. Here, you have two choices: Sunset to sunrise or Set hours. To set it for sunset to sunrise, you must have already enabled Location services in Windows.

If you prefer to set specific hours for Night light, click Set hours. Click the time under the Turn on line to set the start time. Then click the time under the Turn off line to set the time it stops. Night light will now automatically kick in when you need it and fade away when you don't.

Too Much Work? Try Blue Light Glasses Instead

Do you also suffer from eyestrain while staring at the computer? If you think it's too much work to set up these blue light filters on all your devices, blue light glasses can also help. We run through how they can help and which pairs might be best.

# data[].attributes.attachment_link.title
Ready For Bed? How to Stop Blue Light From Disturbing Your Sleep

# data[].attributes.attachment_link.description
Blue light emitted by your phone, tablet, or laptop can potentially affect your sleep. Here's how to filter out the blue light for a more restful sleep.

# data[].attributes.headline
5min video - What's the connection between sleep and Alzheimer's

# data[].attributes.subject
5min video - What's the connection between sleep and Alzheimer's

# data[].attributes.body
TED Talk - Prof Matthew Walker

# data[].attributes.attachment_link.readable_text
Get a daily email featuring the latest talk, plus a quick mix of trending content.

By subscribing, you understand and agree that we will store, process and manage your personal information according to our Privacy Policy

# data[].attributes.attachment_link.title
Matt Walker: What's the connection between sleep and Alzheimer's disease?

# data[].attributes.attachment_link.description
Does not getting enough sleep lead to Alzheimer's disease? Sleep scientist Matt Walker explains the relationship between the two -- and how researchers are exploring how to use sleep to decrease our chances of developing this condition.

# data[].attributes.body
TED Talk - Prof Matthew Walker

# data[].attributes.attachment_link.description
Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body.

# data[].attributes.body
Youtube

# data[].attributes.body
Click on the link to view the Army's Mental Wellbeing Resource PADLET.

# data[].attributes.body
Click on the link to view the Army's Mental Wellbeing PADLET.