Most adults need seven to nine hours of sleep nightly, according to the National Sleep Foundation, but everyone is different. “It's important to create a sleep-friendly environment,” says Joseph M. Dzierzewski, PhD, senior vice president of research and scientific affairs at the National Sleep Foundation in Washington, D.C.

Rachel Marie E. Salas, MD, MEd, FAAN, FAASM, professor of neurology and assistant medical director of the Johns Hopkins Center for Sleep and Wellness, shares seven ways to get a healthier night's sleep:

1. Curtail caffeine. Up to six hours after drinking a caffeinated beverage, half of the caffeine remains in your system. “A lot of things have caffeine and you might not know it, such as green tea or chocolate,” Dr. Salas says.
2. Skip the nightcap. An estimated 10 percent of older adults use alcohol to fight insomnia, but that may make apnea worse and disrupt your sleep later in the night, during stages that affect memory and concentration.
3. Ditch sleep aids. Drugstore remedies often contain antihistamines, which can cause daytime drowsiness. Instead, set a bedtime ritual. Put on your PJs, avoid tense discussions, keep the room peaceful, and enforce quiet time. “Darkness is a cue that helps our brain prepare for sleep,” Dr. Salas says. “The body starts to secrete melatonin [a hormone key to regulating the body's sleep-wake cycle] when the light is decreased.”
4. Ignore the clock. “The worst thing you can do is look at your clock and lie awake in bed,” Dr. Salas says. “The brain gets confused. Are we sleeping or not sleeping?” If you toss and turn, get up after about 15 to 20 minutes. Read or listen to relaxing music until you feel sleepy, then return to bed.
5. Rule out health issues. Conditions such as gastroesophageal reflux and sleep apnea can prevent sound sleep. Ask your doctor about overnight treatments for your specific condition.
6. Try cognitive behavioral therapy. This type of psychological treatment can retrain your body and mind for deep sleep by setting up a personalized lights-out ritual. It “is the gold standard treatment for insomnia,” notes Dr. Salas.
7. See a sleep expert. If none of these tips help, a sleep neurologist or sleep disorders specialist can study your sleep cycles to see if other problems are causing you trouble.

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