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5 Ways to Get More Sleep, According to a Sleep Specialist

5 Ways to Get More Sleep, According to a Sleep Specialist


“Whether it’s using a sound machine to block out other noises or wearing a sleeping mask to keep you from waking up, limit the distractions you allow in your bedroom,” says Samimi. “As a bonus, using pink noise (a gentler version of white noise) has been shown to improve memory in older adults.”

Tishman adds: “Relax and wind-down. Take some time to focus on yourself before bed. Get off electronic devices (the blue light emanating from them disrupts circadian rhythms), wash your face and brush your teeth, get a few chores done around the home. Maybe even take a hot bath—the heat and then immediate cool-down afterward will help lull you to sleep. Once you’re in bed, stay off your devices, relax, focus on your breathing, and if you’re feeling up to it, try meditating.”

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