{"id":9176,"date":"2020-03-12T10:00:18","date_gmt":"2020-03-12T14:00:18","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=9176"},"modified":"2026-01-26T11:11:27","modified_gmt":"2026-01-26T16:11:27","slug":"how-to-sleep-better","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/how-to-sleep-better\/","title":{"rendered":"21 ways to sleep better tonight"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/hTDUdUYgqD0?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Grab your pillow, and celebrate<\/span> <span style=\"font-weight: 400;\">World Sleep Day<\/span><span style=\"font-weight: 400;\">\u2014an annual international health event created to raise awareness about the vital importance of a good night\u2019s rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/news\/sleep-survey\/\"><span style=\"font-weight: 400;\">SingleCare\u2019s sleep survey<\/span><\/a><span style=\"font-weight: 400;\">, 35% of respondents were dissatisfied with their sleep quality, only 56% of them reported getting the recommended amount of sleep, and 77% reportedly experienced one or more sleep disturbances. Sleep deprivation contributes to all sorts of accidents, including those caused by drowsy driving, as well as health problems, like a <\/span><span style=\"font-weight: 400;\">weaker immune system<\/span><span style=\"font-weight: 400;\"> or a <\/span><span style=\"font-weight: 400;\">higher risk of heart disease<\/span><span style=\"font-weight: 400;\">, not to mention making the next day more difficult due to difficulty concentrating and low productivity. What\u2019s keeping everyone awake?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSleep is often sacrificed based on lifestyle demands, including professional and social responsibilities,\u201d says<\/span> <span style=\"font-weight: 400;\">Brandon R. Peters, MD<\/span><span style=\"font-weight: 400;\">, FAASM, sleep physician at Virginia Mason Medical Center, and author of <\/span><i><span style=\"font-weight: 400;\">Sleep Through Insomnia<\/span><\/i><span style=\"font-weight: 400;\">. \u201cThe advent of limitless entertainment may undermine sleep, as well. Plus, sleep disorders are common\u2014and commonly overlooked.<\/span><span style=\"font-weight: 400;\">\u201d <\/span><span style=\"font-weight: 400;\">In fact, between 50 and 70 million adults in the U.S. have a sleep disorder, according to the ASA.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering how to sleep better, the first step is identifying the cause of your restless nights.\u00a0<\/span><\/p>\n<h2 id=\"why-can-t-i-sleep-at-night\"><span style=\"font-weight: 400;\">Why can\u2019t I sleep at night?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are more than 80 sleep disorders, according to <\/span><a href=\"https:\/\/medlineplus.gov\/sleepdisorders.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">MedlinePlus<\/span><\/a><span style=\"font-weight: 400;\">, an online health resource run by the National Library of Medicine. A few of the major sleep conditions include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insomnia:<\/b><span style=\"font-weight: 400;\"> Defined as difficulty falling or staying asleep, <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/insomnia-treatment-and-medications\"><span style=\"font-weight: 400;\">insomnia<\/span><\/a><span style=\"font-weight: 400;\"> is the most common specific sleep disorder. Thirty percent of Americans report having short-term insomnia while 10% report having a chronic issue, according to the ASA. It leads to fatigue, lack of concentration, mood disturbances and low productivity.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep apnea:<\/b><span style=\"font-weight: 400;\"> More than 22 million Americans have <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/sleep-apnea-treatment-and-medications\"><span style=\"font-weight: 400;\">sleep apnea<\/span><\/a><span style=\"font-weight: 400;\">, according to the<\/span> <span style=\"font-weight: 400;\">American Sleep Apnea Association<\/span><span style=\"font-weight: 400;\">. It\u2019s a potentially serious condition where you briefly stop breathing while sleeping, sometimes due to a blockage in the upper airway. Common signs include loud snoring and gasping for air during sleep, which usually leads to daytime fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Restless leg syndrome:<\/b><span style=\"font-weight: 400;\"> This nervous system disorder creates an uncontrollable urge to move your legs during sleep. Symptoms of <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/restless-leg-syndrome-treatment-and-medications\"><span style=\"font-weight: 400;\">restless leg syndrome<\/span><\/a><span style=\"font-weight: 400;\"> usually occur in the evening hours before bedtime and possibly during long periods of sedentary behavior (like a long car ride).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jet lag:<\/b><span style=\"font-weight: 400;\"> Travelers are no stranger to this temporary sleep disorder that occurs when your internal clock (or circadian rhythm) is disrupted after arriving in a new time zone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hypersomnia:<\/b> <a href=\"https:\/\/www.singlecare.com\/conditions\/narcolepsy-treatment-and-medications\"><span style=\"font-weight: 400;\">Narcolepsy<\/span><\/a><span style=\"font-weight: 400;\"> is the most popular form of hypersomnia, a class of sleep disorders that involves excessive daytime sleepiness. This disorder can make you fall asleep at inopportune times, such as on the job or while driving.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Insomnia, sleep apnea, and chronic pain were the most commonly reported sleep problems in the SingleCare sleep survey. Other common issues that prevent people from getting enough sleep include sleepwalking, sleep eating, night terrors, and more. Other causes of poor sleep may not be a sleep disorder but the result of anxiety or the side effects of a medication you\u2019re taking.<\/span><\/p>\n<h2 id=\"how-to-sleep-better-at-night-naturally\"><span style=\"font-weight: 400;\">How to sleep better at night naturally<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The good news is you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> get quality sleep, by cultivating healthy bedtime habits, with these simple tips.<\/span><\/p>\n<h3 id=\"1-stick-to-a-sleep-schedule\"><b>1.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Stick to a sleep schedule.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The <\/span><span style=\"font-weight: 400;\">National Sleep Foundation<\/span><span style=\"font-weight: 400;\"> states that it should take less than 30 minutes to fall asleep once you lie down. However, 62% of SingleCare survey takers reported spending an hour or more to fall asleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0\u201cOut of all the sleep tips you could ever read or hear about, the most important one is to stick to one sleep schedule\u2014every day,\u201d says<\/span> <a href=\"https:\/\/thesleepdoctor.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michael J. Breus, Ph.D.<\/span><\/a><span style=\"font-weight: 400;\">, \u201cThe Sleep Doctor,\u201d a clinical psychologist and a diplomate of the American Board of Sleep Medicine and a fellow of The American Academy of Sleep Medicine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, go to bed and wake up at roughly the same time each day, including weekends. \u201cWhen sleep has a regular rhythm, your biological clock will be in sync and all of your other bodily functions will go smoother, including your sleep,\u201d says Breus.\u00a0\u00a0<\/span><\/p>\n<h3 id=\"2-create-a-bedtime-ritual\"><b>2.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Create a bedtime ritual.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Having a pre-bedtime routine will signal to your body that it\u2019s almost time to snooze. Breus recommends habitually following good sleep habits, or sleep hygiene. Your sleep hygiene checklist may include an hour of low-key, wind-down activities, such as dimming the lights, having a cup of chamomile tea, or applying nighttime creams.<\/span><b>\u00a0<\/b><\/p>\n<h3 id=\"3-do-something-dull\"><b>3.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Do something dull.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.brandonpetersmd.com\/\">Dr. Peters<\/a> recommends that you incorporate at least one relaxing activity into your evening ritual. \u201cChoose something that is \u2018boring,\u2019 such as reading a book,\u201d he suggests. Breus says that journaling or taking a warm bath before bed can relieve stress, which can set the stage for a good night\u2019s sleep.\u00a0<\/span><\/p>\n<h3 id=\"4-turn-off-all-devices\"><b>4.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Turn off all devices.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Shut off your TV, computer, and smartphone (and yes, this includes unplugging from social media). Breus explains that the blue light that screens emit can inhibit production of melatonin, a hormone that aid\u2019s your body\u2019s circadian rhythm.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/melatonin-dosage\/\"><b>How much melatonin do you need to sleep?<\/b><\/a><\/p>\n<h3 id=\"5-pick-the-right-pillow\"><b>5.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Pick the right pillow.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The \u201cbest\u201d pillow depends on your preferred sleep position, says the<\/span> <span style=\"font-weight: 400;\">National Sleep Foundation<\/span><span style=\"font-weight: 400;\">. For example, side sleepers should use a pillow that supports the head, neck, and shoulders. Stomach sleepers should opt for a thin pillow to keep the spine straight.<\/span><\/p>\n<h3 id=\"6-lower-the-temperature\"><b>6.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Lower the temperature.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Set the thermostat between 60 and 67 degrees. Sleep experts say this is the ideal bedroom temperature for catching z\u2019s. \u201cWhile that might sound a bit chilly, your body naturally cools down as it\u2019s preparing to go to sleep,\u201d explains Breus. \u201cSo lowering your body temperature makes it easier for you to fall asleep quicker.\u201d<\/span><\/p>\n<h3 id=\"7-avoid-oversleeping\"><b>7.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Avoid oversleeping.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Don\u2019t spend too much time in bed, warns Dr. Peters. \u201cThe average adult needs 7 to 9 hours of sleep in order to feel rested, but if you exceed your sleep need, you will spend the difference awake.\u201d Sleeping excessively can be a sign of an issue, so talk to your healthcare provider if you have trouble getting up.<\/span><\/p>\n<h3 id=\"8-let-the-sunshine-in\"><b>8.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Let the sunshine in.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">After your alarm clock goes off in the morning, do your best to expose yourself to direct sunlight for at least 15 minutes. \u201cBy reinforcing the circadian rhythm, this will make it easier to wake, as well as easier to fall asleep at the same time every day,\u201d explains Dr. Peters.<\/span><\/p>\n<h3 id=\"9-sweat-it-out\"><b>9.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Sweat it out.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cRegular exercise is great for your overall health and helping you get to sleep at night,\u201d says Breus. Even though researchers don\u2019t fully understand why,<\/span> <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Johns Hopkins Medicine<\/span><\/a><span style=\"font-weight: 400;\"> reports that moderate aerobic exercise has been shown to increase the amount of slow wave sleep (otherwise known as deep sleep), along with aiding in mood stabilization and relaxation, which can encourage the body to naturally transition to sleep. Just don\u2019t work out too close to bedtime, it can energize you and make it difficult to fall asleep.<\/span><\/p>\n<h3 id=\"10-limit-your-caffeine-intake\"><b>10.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Limit your caffeine intake.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Caffeine was the most commonly reported cause of lack of sleep among SingleCare survey takers. Cut off all caffeinated beverages (including coffee, tea, and soda) by 2 p.m. each day, suggests Breus. \u201cCaffeine has what\u2019s called a \u2018half-life\u2019 of about eight hours, which means that its level is reduced\u2014but still somewhat effective\u2014in your system after this time,\u201d he explains.<\/span><\/p>\n<h3 id=\"11-limit-your-alcohol-intake-too\"><b>11.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Limit your alcohol intake, too.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Put down the wine, beer, or cocktails at least three hours before hitting the sheets. Alcohol decreases your REM (rapid eye movement) sleep, a sleep stage that occurs during the first 90 minutes after you fall asleep. \u201cWe don\u2019t fully understand the underlying reason for REM sleep, but decades of study strongly suggest that it delivers important developmental and restorative functions for the brain,\u201d says Breus. It\u2019s believed that this sleep phase helps with memory consolidation and emotional processing.<\/span><\/p>\n<h3 id=\"12-skip-your-nap\"><b>12.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Skip your nap.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Fifteen percent of survey respondents reported taking at least one nap per day, according to the SingleCare sleep survey; however, 73% reported dozing off during the day. People who have sleep issues should resist the urge to doze off during the daytime hours. Napping during the day could affect the amount of sleep you\u2019re able to get at night. \u201cCatching up on lost sleep perpetuates difficulty sleeping by affecting the next night,\u201d explains Dr. Peters.<\/span><\/p>\n<h3 id=\"13-snack-on-certain-foods-that-help-you-sleep\"><b>13.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Snack on certain foods that help you sleep.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Snacking before going to bed at night is usually not recommended. However if someone has to snack, the <\/span><a href=\"https:\/\/www.sleepfoundation.org\/articles\/food-and-drink-promote-good-nights-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Sleep Foundation<\/span><\/a><span style=\"font-weight: 400;\"> recommends snacking on complex carbohydrates and whole grains, like popcorn or oatmeal, instead of refined sugars. Healthy fats, such as almonds or walnuts, contain melatonin that may help you feel sleepy. Lean proteins like cottage cheese impact the brain transmitter serotonin, which helps regulate the body\u2019s sleep wake cycle and internal body clock.\u00a0<\/span><\/p>\n<h3 id=\"14-just-don-t-eat-too-much-before-bed\"><b>14.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Just don\u2019t eat too much before bed.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you are having a late dinner, consider reducing your portion size. \u201cWhen your body is busy digesting a large meal, falling asleep can take longer\u2014and you\u2019re more likely to sleep restlessly,\u201d states Breus.\u00a0<\/span><\/p>\n<h3 id=\"15-try-aromatherapy\"><b>15.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Try aromatherapy.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Three highly-concentrated essential oils\u2014lavender, valerian, and bergamot\u2014have properties that <\/span><a href=\"https:\/\/www.intrepidmentalhealth.com\/blog\/12-essential-oils-for-a-better-nights-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">may induce <\/span><\/a><span style=\"font-weight: 400;\">sleep<\/span><span style=\"font-weight: 400;\">. The organization suggests adding a few drops of any of these oils into a diffuser or directly onto your pillow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h3 id=\"16-stay-in-bed\"><b>16. Stay in bed.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you wake up during the night, remain lying down. Breus explains that when you\u2019re asleep\u2014and even when you first open your eyes\u2014your heart rate is slow and relaxed, but sitting up in bed and getting out of bed will increase your heart rate and blood pressure, and rev up your nervous system. That can make it harder to fall back asleep.<\/span><\/p>\n<h3 id=\"17-plug-in-night-lights\"><b>17.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Plug in night lights.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">However, if getting out of bed (to visit the restroom, or for any other reason) is a necessity, install a night light on the path from your bedroom to the bathroom. Breus explains that turning on a bright light will halt melatonin production. People who have osteoporosis or are prone to fracture should have night lights to avoid a fall if they have to use the restroom at night.\u00a0<\/span><\/p>\n<h3 id=\"18-practice-this-breathing-exercise\"><b>18.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Practice <\/b><b><i>this <\/i><\/b><b>breathing exercise.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you find yourself stressed or anxious and wide awake in the middle of the night, you\u2019ll need to calm your racing thoughts <\/span><i><span style=\"font-weight: 400;\">and <\/span><\/i><span style=\"font-weight: 400;\">your racing heart before you can fall back asleep. To sleep better with anxiety, Breus recommends practicing the 4-7-8 breathing method: Inhale for four seconds, hold your breath for seven seconds and slowly exhale for eight seconds. Repeat this relaxation technique as many times as necessary until you lower your heartbeat to the optimal sleep rate of 60 beats or less per minute.\u00a0<\/span><\/p>\n<h3 id=\"19-turn-away-from-the-alarm-clock\"><b>19.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Turn away from the alarm clock.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Avoid watching the minutes tick away, whether you\u2019re having trouble falling asleep, or getting back to sleep at midnight. If you already saw the time\u2014and you\u2019re staring at the ceiling\u2014try to put a positive spin on the situation. \u201cPanicking about the sleep you\u2019re missing is not going to help you sleep, so say to yourself, \u2018Awesome, I get X number more hours to get some great sleep,\u201d advises Breus. \u201dFocus on relaxation and stay positive.\u201d<\/span><\/p>\n<h3 id=\"20-make-happiness-a-habit\"><b>20.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Make happiness a habit.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A study published in the<\/span> <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/08964289.2019.1575179\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Behavioral Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\"> that consisted of more than 3,500 adults between the ages of 32 and 51 concluded that optimistic people were likely to report good sleep quality on a regular basis. In fact, during the five-year study period, the volunteers with higher levels of optimism had a 78% chance of not suffering from insomnia.<\/span><\/p>\n<h3 id=\"21-seek-therapy\"><b>21.<\/b><span style=\"font-weight: 400;\"> \u00a0 <\/span><b>Seek therapy.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Peters also advises treating your sleep condition using cognitive behavioral therapy for insomnia (CBTI). \u201cThis program can teach a set of skills to improve sleep with long-lasting benefits,\u201d he explains. \u201cIt may be done with the help of a behavioral psychologist, with an online course or with a book to guide you through the treatment.\u201d<\/span><\/p>\n<h2 id=\"when-to-see-a-healthcare-provider-about-sleep-disorders\"><span style=\"font-weight: 400;\">When to see a healthcare provider about sleep disorders<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consider being evaluated by a medical professional if you have trouble sleeping on a nightly basis, even though you\u2019re doing your best to follow proven sleep tips. According to the SingleCare sleep survey, 44% of respondents reported using sleep aids. Over-the-counter supplements (i.e., melatonin) and pain relievers (i.e., Tylenol PM) were the most commonly reported sleep aids in the survey.<\/span><\/p>\n<h3 id=\"over-the-counter-sleep-aids\"><b>Over-the-counter sleep aids<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If getting a better night\u2019s sleep is still a challenge, Dr. Peters suggests looking into taking an<\/span> <a href=\"https:\/\/www.singlecare.com\/prescription\/melatonin\"><span style=\"font-weight: 400;\">over-the-counter melatonin supplement<\/span><\/a><span style=\"font-weight: 400;\">. \u201cMelatonin is a natural sleep-promoting hormone, but the body makes very little of it, so avoid higher doses,\u201d he adds. A generally-safe recommended dose ranges from 0.5 mg to 3 mg. Other OTC sleep aids include<\/span> <a href=\"https:\/\/www.singlecare.com\/prescription\/valerian-root\"><span style=\"font-weight: 400;\">valerian root<\/span><\/a><span style=\"font-weight: 400;\">, as well as the sedating antihistamines diphenhydramine (such as<\/span> <a href=\"https:\/\/www.singlecare.com\/prescription\/benadryl-allergy\"><span style=\"font-weight: 400;\">Benadryl<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span> <a href=\"https:\/\/www.singlecare.com\/prescription\/aleve-pm\"><span style=\"font-weight: 400;\">Aleve PM<\/span><\/a><span style=\"font-weight: 400;\">) and doxylamine (<\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/unisom-sleeptabs\"><span style=\"font-weight: 400;\">Unisom SleepTabs<\/span><\/a><span style=\"font-weight: 400;\">). Pair them with earplugs or a white noise machine to help you stay asleep.<\/span><\/p>\n<p><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/melatonin\"><span style=\"font-weight: 400;\">Melatonin coupons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/valerian-root\"><span style=\"font-weight: 400;\">Valerian root coupons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/benadryl-allergy\"><span style=\"font-weight: 400;\">Benadryl coupons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/unisom-sleeptabs\"><span style=\"font-weight: 400;\">Unisom coupons<\/span><\/a><\/p>\n<h3 id=\"prescription-sleep-aids\"><b>Prescription sleep aids<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">For chronic sleep problems, speak with your primary care provider about the various available medications that treat different symptoms associated with sleep disorders, including Z sedative-hypnotics (such as <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/lunesta\"><span style=\"font-weight: 400;\">Lunesta<\/span><\/a><span style=\"font-weight: 400;\"> and<\/span> <a href=\"https:\/\/www.singlecare.com\/prescription\/zolpidem-tartrate\"><span style=\"font-weight: 400;\">Ambien<\/span><\/a><span style=\"font-weight: 400;\">), dual orexin receptor antagonists (<\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/belsomra\"><span style=\"font-weight: 400;\">Belsomra<\/span><\/a><span style=\"font-weight: 400;\">), melatonin receptor agonists (Rozerem), and antidepressants (<\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/silenor\"><span style=\"font-weight: 400;\">Silenor<\/span><\/a><span style=\"font-weight: 400;\">). \u201cKeep in mind that sleeping pills should have a limited role and should not be required beyond a few weeks,\u201d advises Dr. Peters.\u00a0\u00a0<\/span><\/p>\n<p><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/lunesta\"><span style=\"font-weight: 400;\">Lunesta coupons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/zolpidem-tartrate\"><span style=\"font-weight: 400;\">Ambien coupons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/belsomra\"><span style=\"font-weight: 400;\">Belsomra coupons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a class=\"cta-button\" href=\"https:\/\/www.singlecare.com\/prescription\/silenor\"><span style=\"font-weight: 400;\">Silenor coupons<\/span><\/a><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/opioids-and-sleep-aids\/\"><b>The dangers of using opioids as sleep aids<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If your healthcare provider recommends either an OTC sleep aid or a prescription medication, SingleCare works with more than 35,000 pharmacies nationwide (including CVS, Target, Walgreens and Walmart) to offer affordable prices for your prescriptions.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Grab your pillow, and celebrate World Sleep Day\u2014an annual international health event created to raise awareness about the vital importance of a good night\u2019s rest.\u00a0 According to SingleCare\u2019s sleep survey, 35% of respondents were dissatisfied with their sleep quality, only 56% of them reported getting the recommended amount of sleep, and 77% reportedly experienced one [&hellip;]<\/p>\n","protected":false},"author":93,"featured_media":9207,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[816],"coauthors":[9530],"class_list":["post-9176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-sleep","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>21 tips for better sleep<\/title>\n<meta name=\"description\" content=\"There are many factors to a good night&#039;s sleep\u2014foods you eat before bed, sleep posture, stress, anxiety. 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