If you’re one of the roughly 60 million Americans who struggle to fall asleep, you’ve probably tried it all — less coffee, melatonin, late-night Google searches that ironically tell you to get off your phone. But as Nancy Rothstein, The Sleep Ambassador®, told Redbook: “Sleep is not a luxury — it’s a necessity. Without proper rest, the negative consequences are significant.”
The key isn’t finding one magic solution — it’s building a toolkit of habits that work together. From breathing techniques to bedroom design, these science-backed strategies can take you from wired to tired.
Top Sleep Strategies
- Try the 4-7-8 breathing method. Inhale through your nose for 4 seconds, hold for 7, exhale through your mouth for 8. This activates your parasympathetic nervous system.
- Tuck away technology. Blue light from screens blocks melatonin production. Put devices where you can’t reach them at least an hour before bed.
- Eat sleep-friendly foods. Walnuts, bananas, lean proteins, and dairy contain tryptophan — the amino acid your body uses to produce serotonin and melatonin.
- Skip the nightcap. Alcohol may help you doze off initially, but it disrupts sleep cycles and causes nighttime awakenings.
- Create a bedtime ritual. “You need to prepare to go to bed just like you would prepare for work,” says Nancy. Try a warm bath, gentle yoga, or journaling.
Additional tips include avoiding intense workouts within three hours of bedtime, resolving conflicts before hitting the sheets, and leaving the bedroom if you’ve been tossing and turning for more than 20 minutes. For a comprehensive sleep plan, visit courses and consulting or explore curated sleep resources.
Read All 11 Tricks on Redbook →