If you’re among the millions of American

If you’re among the millions of Americans who can’t get enough sleep, try these three proven tricks. First, spend one full week going to bed 15 minutes earlier than you usually do. The second week, set back your bedtime by 15 minutes more. Add extra sleep in 15-minute increments until you think you’re getting what you need (most adults need between 7 and 9 hours a night). How much is right for you? If you went to sleep at 10 p.m. without setting an alarm, what time would you wake up? That’s one way to estimate how much sleep you need.
Second, keep it cool. A room kept at 65 to 68 degrees is optimal for sleep.
Third, turn off all your electronics — TV, iPad, iPhone, Kindle, etc. — a full hour or more before you want to fall sleep. Electronic devices’ lights make your brain think it’s daytime and so can disrupt your sleep schedule.


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