12 science-backed solutions for getting a good night’s sleep
Yes, even right now.
Waking up groggy, cranky, and, overall, just sluggish? You’re not alone. More than 60% of people say they have trouble sleeping. And while it’s safe to say that bedtime roadblocks are definitely common (and super frustrating) these days, there are ways to overcome them.
3 fast facts
Not getting enough sleep can impact your hormones that affect hunger and fullness. In one study, people who slept five hours per night had almost 16% less leptin (a “fullness” hormone) and 15% higher ghrelin (a “hunger” hormone) than people who slept eight hours.
Many people have difficulty sleeping! A recent global survey found that 51% of adults are unsatisfied with their sleep.
Most sleep challenges fall into four main categories: a busy mind, a restless body, having no time, or being unable to fall back to sleep after waking up in the middle of the night.
Try this technique
Figure out which roadblock below is getting in the way of you catching a few zzz’s. Then, try one of the science-backed strategies—if it doesn’t quite work, try another!
Roadblock: A busy mind
Strategy:
Listen to a meditation in the WW app.
Start a worry list. Jot down whatever’s stressing you out...and put it aside.
Write three things you’re grateful for that happened during the day.
Roadblock: A restless body
Strategy:
Take a warm shower or bath about an hour before bed.
Put on calming music and do some stretches.
Practice slow, deep breathing.
Roadblock: A hectic evening
Strategy:
Use Sunday to get ahead of bills, emails—anything that keeps you up late.
Outsource meal prep. Cut cooking time with pre-cut or pre-cooked ingredients.
Listen to quiet calming music while doing the dishes. It’ll help you begin to relax and prepare for sleep!
Roadblock: Waking up at night
Strategy:
Avoid blue light—it makes your brain think it’s daytime. (Hint: Don’t reach for your phone!)
Go to a dim spot and read for 20 minutes.
If caffeine keeps you awake, cut back on it later in the day.