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You don’t need an expert to tell you that getting a good night’s rest helps you feel better.

However, the benefits of getting enough sleep go far beyond a mood and energy boost. Sleep may help support your health in far-reaching ways, too.

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Researchers have found that 7 to 7 1/2 hours of sleep per night is optimal for the average adult.

Getting less than that may reduce your immunity. The Centers for Disease Control and Prevention (CDC) says it may also be linked to chronic conditions, including heart disease, depression, obesity, and type 2 diabetes.

Yet 1 in 3 people don’t get enough sleep, according to the CDC.

The good news: If you need help in the sleep department, we’ve partnered with Olly® to bring you science-backed tips to increase your chances of waking up on the right side of the bed.

There are a variety of ways to set your bedroom up for sleep success. Making sure your sleeping space is pitch-black — or close to it — is one of the most important. That’s because darkness tells your body clock it’s time to rest.

Even a soft glow can disrupt your sleep, research from 2018 shows. So if you have any light coming in through your windows, consider purchasing blackout shades or curtains. Another smart sleep move: Try unplugging or covering up any electronic devices or chargers that give off light.

You may also want to designate your bed a sleep-only zone.

It can be tempting to catch up on work emails, scroll social media, or watch your favorite show from the comfort of your mattress.

However, experts say that treating your bed as a sacred sleep space can train your brain to associate climbing under the covers with falling asleep. And that could prime your body for a more restful night.

Partner tip

Olly® Sleep Gummies

Olly® Sleep Gummies contain a blend of melatonin, L-theanine, and botanicals, and are formulated to help promote sleep.*


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Keeping your bedroom cool at night can also help create an environment that supports sleep.

Your core body temperature naturally dips in the evening to prepare your body for rest. Experts suggest that setting the thermostat to roughly 60 to 65°F (16 to 18°C) can help you keep you cool.

If you tend to run hot at night, you might also want to shop for sheets and sleepwear made of cooling, moisture-wicking materials. This may help keep you from waking up hot.

Read more about how temperature can affect your sleep.

Going to bed at roughly the same time every night and waking up around the same time every morning can promote a healthy sleep schedule.

Research from 2015 suggests that consistent sleep and wake times may support your body’s internal clock. This could make it easier to fall asleep at night and wake up the next day.

Many people find a calming nighttime ritual helpful. Over time, your brain and body may start to associate your pre-bed activities with falling asleep, which could help you nod off more easily.

Consider the following practices for your evening routine to help promote sleep.

Take a hot bath or shower

Not only is steamy water soothing, but shortly after a hot bath or shower, your core body temperature starts to go down.

Research from 2019 suggests that this cooling effect may support the natural temperature dip that occurs in the evening to prime your body for sleep.

Write a to-do list

If you tend to ruminate on your most pressing tasks at night, try getting them out of your head by putting them down on paper.

A 2018 study suggests that writing a detailed to-do list before bed may help you fall asleep faster.

Dim the lights

Research from 2019 shows that exposure to bright light can suppress your body’s production of the sleep-promoting hormone melatonin, so turning off or dimming your lights an hour or so before bed may help you drift off.

You may also want to avoid looking at screens — including smartphones, laptops, and tablets — a couple of hours before bedtime. A 2018 research review suggests that the blue light these devices emit may reduce melatonin production.

Read more tips for building a sleep-friendly nighttime routine.

There’s evidence to suggest that daytime exercise may be linked to more restful sleep, particularly for adults and older adults.

Not only does physical activity tire out your muscles, but it’s also a known stress reliever. In other words, staying active can relax both your body and your mind. And this makes it easier to fall and stay asleep.

You don’t have to run a marathon to reap the benefits, though. Research from 2017 shows that regular movement can improve sleep duration and quality, regardless of activity type or intensity.

Read more about stretches you can do before bed.

It’s tough to sleep when you’re feeling tense or anxious, so consider these relaxing, research-supported techniques to help switch your brain and body into rest mode:

You’ve probably noticed that trying to force yourself to fall asleep tends to have the opposite effect.

Many people recommend that if you’re really unable to doze off, reading (with low light) or listening to calming music or a comforting podcast.

It may sound counterintuitive, but accepting your sleepless state can take the pressure off, making you more likely to get sleepy.

Sleep is incredibly important for maintaining your health and well-being. Still, knowing that you should prioritize sleep doesn’t necessarily make it easier.

The tips in this article offer a few powerful actions you can take to help ensure you get deep, restorative sleep.