If you struggle with sleep issues, you are not alone. An estimated 50 to 70 million Americans currently experience a sleep disorder, with more than one-third of adults. not getting enough sleep. Enough of a problem of about one in three adults sleep every day to help make a difference.

Adults should get in between seven and nine hours of sleep every night, but with the stresses of life, it can be difficult to find the rest your body needs. However, with these tips and tricks of the trade, you will find yourself counting sheep which is faster — and stay asleep longer.

How much sleep do I need?

Adults should sleep between seven and nine hours every night. The appropriate amount of sleep for children varies by age, with experts recommending sleep for those under 7 years old. If you’re worried about how much sleep you’re getting (or not sleeping), you can use a sleep tracker to help keep track of your sleep schedule.

Recommended Sleep by Age

Source: National Heart, Lung and Blood Institute

How can I improve the quality of my sleep?

It is important to consider not only the amount of sleep but also sleep quality to achieve true restorative rest. Change yours sleeping habits before bed, include relaxing activities such as reading a book, taking a bath, TAKING or have a cup of tea. Avoid electronics and artificial light and capture magnesium before bed.

How can I sleep well at night?

Think about how your the room is set up for sleeping. For example, room-darkening curtains block out more light so you can sleep in on those lazy Saturdays. If your mattress is lumpy, consider upgrading to one of ours favorite mattresses for a more peaceful sleep without tossing and turning. There are also a ton of sleep tech to help you sleep faster and longer, like sleep headphones, sleep appssmart sleep masks and white noise machines.

How does age affect sleep?

As we age, we tend to sleep a little. the average sleep decreases to a night of 6.5 to 7 hours, and it becomes more difficult to fall asleep and stay asleep, with older adults waking up an average of three or four times per night. This may be due to frequent urination, ANXIETY, insomnia and discomfort from chronic diseases.

What should I do if I have trouble falling asleep or staying asleep?

Prepare your bedroom for sleep by dimming the lights, adding light-blocking curtains and lowering the temperature. Try to exercise during the day and limit your caffeine and alcohol intake before bed. Our Wellness Editors also suggest theirs favorite sleep productssuch as Drowsy Sleep Mask or Hatch Restore 2 Sunrise Alarm Clock. You can also use effective sleep tipslike 10-3-2-1-0 sleep hackto fall asleep faster and enjoy a more peaceful sleep.

Is sleep useful?

There are a few benefits of nappingincluding less fatigue, greater alertness and better performance. You will also benefit from better memory and faster reaction time to stimuli. However, sleeping during the day can affect your sleep at night. Other research has also linked sleeping longer than one hour to high blood pressure, diabetes and heart disease.

How does food affect sleep?

Alcohol is well known sleep deprivationbut there are other foods and drinks that prevent sleep. Spicy and acidic foods should be avoided as they can cause heartburn at night. Foods high in fat and protein can make you sleepy during the day, but complex carbohydrates can be a good choice before bed.

What are the signs of a sleep disorder?

The Mayo Clinic lists a few symptoms of sleep disorderswhich includes excessive daytime fatigue and trouble falling or staying asleep at night. You may experience tingling sensations in your arms or legs, or you may move around in your sleep and grind your teeth. Breathing abnormalities, such as snoring, snoring or wheezing, can also indicate a sleep disorder. If you think you may be experiencing symptoms of a sleep disorder, seek help from your doctor.

What happens if I can’t sleep?

If you don’t get enough sleep, it can affect your immune systemincreases your risk of getting sick. It can even be resulting in chronic diseasessuch as high blood pressure, diabetes and heart disease, shortening your life expectancy. Instead of risking your health, think about it Tips to control your sleeping habits.

What should I do if I wake up at night to pee?

Nocturia, o frequent urination at nightinterfere with the quality of your sleep. To help, try avoid eating and drinking before going to bed and limit alcohol and caffeine. Take any medication earlier in the day if possible, and be sure to use the bathroom before bed. If you are worried about nocturia, contact your doctor, because medication is necessary.

Which side is best to sleep on?

If you’re a side sleeper, the best side for you to sleep on will depend on a few factors. For example, sleeping on your left side may be better for people with acid reflux or if you are pregnant. Meanwhile, sleeping on your right side may be best for heart conditions.

Why do I feel tired?

It’s easy to feel exhausted from daily stressors. Lifestyle issues, lack of exercise and certain medications can all do it difficulty to sleep well at night. You may also experience poor sleep habits, which interfere with sleep quality. That’s why WebMD recommends you maintain the three pillars of health: sleep, diet and exercise. By maintaining a healthy food and regular workit has been proven that you will enjoy a better sleep schedule.

Why do we dream?

There is still much to learn why do we dreamwith experts holding different theories as studies continue. Some experts believe that it is an important cognitive function that strengthens memory, while others believe that it is a way of managing emotions. This can be the brain’s way of processing the day’s events and clearing out unnecessary information. Some experts believe that dreams are meaningless and just a natural part of sleep with no deeper meaning.