How to support a better night’s sleep — starting tonight
The strategies in this article can help improve sleep quality, which can enhance memory, concentration and productivity.
In June 2022, getting sufficient sleep (approximately seven to nine hours per night for most adults) was added to the American Heart Association's list of important behaviors people can do for their heart health, joining seven other established habits, including not smoking (both traditional and e-cigarettes as well as vaping) and being physically active. And yet, 50 to 70 million Americans have trouble consistently getting a good night's sleep.
Achieving healthy sleep starts with understanding the behaviors that can help improve the quality and number of sleep hours achieved. This is what experts refer to as "good sleep hygiene." Individuals who want to enjoy a better night's sleep can use the information below to help support their sleep hygiene.
En este artículo:
- Can melatonin supplements and essential oils help some people fall asleep?
- Does having a dog in bed disrupt sleep?
- Common sleep disruptions
- Is it detrimental to sleep with a phone nearby?
- 5 tips that may help your sleep
- Can a partner’s snoring affect personal health?
- ¿Las mantas con peso ayudan a dormir mejor?
- Should people get out of bed if they can’t sleep?
- ¿Dormirse con el televisor encendido permite lograr una buena calidad de sueño?
- Can the right pillow help sleep quality?
Can melatonin supplements and essential oils help some people fall asleep?
Melatonin, a natural hormone, plays a role in sleep, and taking a melatonin supplement may help some people fall asleep more quickly. "We consistently find that many people benefit, so it's worth a try," says Christopher Colwell, PhD, Professor of Psychiatry at University of California, Los Angeles.
As for aceites esenciales, some studies show that lavender may be helpful for people with mild sleep disturbances. In addition to its delicate, sweet scent, lavender aromatherapy may have benefits for anxiety, stress, sleep and other conditions.
Talk to a health care provider about any sleep issues, including if any supplements (such as melatonina) o aceites esenciales may be appropriate.
Does having a dog in bed disrupt sleep?
While a small study by Mayo Clinic researchers found that having a dog in the bedroom did not disrupt sleep in healthy adults — and in some cases, even resulted in slightly better shut eye — allowing that Frenchie in bed can take a toll on sleep quality.
Why? Dogs often shift position, scratch or bark at night noises, waking their owners up or interrupting their sleep. In the short term, such interruptions can impede clarity of thinking, memory and decision-making. Over the long term, it may correlate with higher rates of dementia, cardiovascular disease, depression, diabetes and weight gain, research suggests.
If someone wants their dachshund or Yorkie to snooze in their room, they should provide the dogs with a dedicated crate or bed.
Common sleep disruptions
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Ronquidos
37 million people report snoring regularly. More men say they snore than women (42 percent of men and 31 percent of women).
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Apnea obstructiva del sueño
Between 2 percent and 9 percent of adults are affected by obstructive apnea del sueño, where sleep is interrupted by abnormal breathing.
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Insomnio
Between 10 percent and 30 percent of adults struggle with insomnia, and 35 percent of U.S. adults report sleeping less than seven hours a night on average. Talk to a health care provider or visit a MinuteClinic location for help with insomnia treatment.
Is it detrimental to sleep with a phone nearby?
Blue light, which is most of the light emitted by laptops, smartphones, tablets and TVs, is more effective than other types of light at suppressing the release of the body’s sleep-inducing melatonin, a natural hormone that helps regulate the sleep-wake cycle (circadian rhythm).
"This can make it even more difficult to fall asleep," says Dr. Christopher Colwell. Plus, having the phone nearby could make it tempting to check it throughout the night, possibly making it harder to fall back asleep.
So, it may be better to use a standard alarm with a dimmable display and leave the phone turned off or in another room.
5 tips that may help your sleep
These strategies may help improve your quality of sleep, which could make you feel more alert and focused all day.
Bye-bye Buster
If your dog is waking you up, consider having them sleep in their own bed.
Skip the smartphone
Blue light from digital screens may disrupt the sleep-wake cycle.
Get up
If you’re not tired, move to another room to read until you feel sleepy.
Switch blankets
A weighted blanket may help calm nighttime anxiety for a deeper sleep.
Consider melatonin
Some people sleep better when taking this supplement. Ask your health care provider if it's right for you.
Can a partner’s snoring affect personal health?
"Snoring can be a problem for both the snorer and their partner," says Margarita Oks, MD, Director of Sleep Medicine at Northwell Health. What's more, a partner's snoring can also be a sign of obstructive sleep apnea (OSA), a potentially serious sleep disorder in which their breathing repeatedly stops and starts, something their bed partners may actually hear.
If a partner displays such symptoms, they may need to see a sleep specialist. According to a study of 1,000 women, spouses of patients with heavy snoring and OSA are three times more likely to report insomnia symptoms.
¿Las mantas con peso ayudan a dormir mejor?
Weighted blankets may calm anxiety and help users get a good night's sleep. "They put firm pressure on a sleeper, similar to the feeling of being swaddled," says Thomas M. Kilkenny, DO, Director of the Institute of Sleep Medicine at Staten Island University Hospital.
Although research is limited, a 2020 study of 120 people found that a weighted chain blanket was a safe and effective method in treating insomnia for those with major anxiety, attention deficit hyperactivity disorder (ADHD) and depression.
Should people get out of bed if they can’t sleep?
"If someone can't sleep, they shouldn't try to force themself," says Michael Perlis, PhD, Director of the Behavioral Sleep Medicine Program at the University of Pennsylvania. Instead, he recommends people get up, leave their bedroom and make use of the time (e.g., reading, writing or watching a comforting movie), then go back to bed when they start to feel sleepy. Plan to stay up at least 30 minutes.
"Someone will fall asleep faster and into a better sleep than if they had stayed in bed thrashing," Dr. Perlis says. One important caveat: People shouldn't make this a habit, or else they may end up "giving [their] insomnia a function," he adds.
¿Dormirse con el televisor encendido permite lograr una buena calidad de sueño?
Many people fall asleep with their TV on each night, but the blue light can suppress the body's production of melatonin. What's more, if they get caught up streaming a series (Ted Lasso, anyone?), they'll likely stay too stimulated to sleep.
Una encuesta a 423 adultos de entre 18 y 25 años reveló que una mayor frecuencia de maratones televisivas (opuesto a la manera habitual de ver televisión) se asociaba con una calidad de sueño inferior, una mayor fatiga y más síntomas del insomnio.
Can the right pillow help sleep quality?
The right pillow can make a meaningful difference in sleep comfort and, therefore, how someone feels when they wake up in the morning. Dr. Kilkenny suggests "a comfortable pillow that supports the natural curve of the neck. Esto puede ayudarle a reducir el estrés en la columna vertebral como también a relajar los músculos del cuello y los hombros y así mejorar la calidad del sueño.
Este contenido es solo para fines informativos y no constituye un asesoramiento médico. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.
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FOR IMPROVE SLEEP QUALITY SOURCE 1: Leech J. 5 reasons to get more sleep. Healthline. Updated January 16, 2025.
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FOR IMPROVE SLEEP QUALITY SOURCE 2: Pacheco D. How memory and sleep are connected. Sleep Foundation. Updated May 9, 2024.
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FOR IMPORTANT BEHAVIORS PEOPLE CAN DO FOR THEIR HEART HEALTH SOURCE: Merschel M. Sleep joins revamped list of heart health essentials. American Heart Association. Publicado el 29 de junio de 2022.
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FOR 50 TO 70 MILLION AMERICANS HAVE TROUBLE SOURCE: National Heart, Lung, and Blood Institute. What are sleep deprivation and deficiency? Updated March 24, 2022.
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FOR GOOD SLEEP HYGIENE SOURCE: Suni E. Mastering sleep hygiene: your path to quality sleep. Sleep Foundation. Updated March 4, 2024.
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FOR LAVENDER MAY BE HELPFUL SOURCE: Lillehei AS, Halcon LL. A systematic review of the effect of inhaled essential oils on sleep. Journal of Alternative and Complementary Medicine. Consultado el 16 de mayo de 2025.
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FOR LAVENDER AROMATHERAPY SOURCE: National Center for Complementary and Integrative Health. Lavanda. Updated February 2025.
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FOR HAVING A DOG IN THE BEDROOM SOURCE: Patel S, Miller BW, Kosiorek HE, et al. The effect of dogs on human sleep in the home sleep environment. Mayo Clinic Proceedings. 2017;92(9):1368-1372.
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FOR WAKING THEIR OWNERS UP SOURCE: Smith BP, Browne M, Mack J, et al. An exploratory study of human–dog co-sleeping using actigraphy: do dogs disrupt their owner’s sleep? Anthrozoös. 2018. 31(6), 727–740.
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FOR INTERRUPTIONS CAN IMPEDE SOURCE: Leech J. Healthline. 10 reasons to get more sleep. Updated April 25, 2023.
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FOR MAY CORRELATE WITH HIGHER RATES SOURCE: Suni E. Interrupted sleep: causes and helpful tips. Sleep Foundation. Updated March 12, 2024.
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FOR PROVIDE THE DOGS WITH A DEDICATED CRATE SOURCE: Patel S, Miller BW, Kosiorek HE, et al. The effect of dogs on human sleep in the home sleep environment. Mayo Clinic Proceedings. 2017;92(9):1368-1372.
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FOR SNORING REGULARLY SOURCE: National Sleep Foundation. What are the common causes of snoring? Publicado el 12 de noviembre de 2020.
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FOR OBSTRUCTIVE SLEEP APNEA SOURCE: National Sleep Foundation. Sleep by the numbers. Publicado el 12 de mayo de 2021.
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FOR STRUGGLING WITH INSOMNIA SOURCE: National Sleep Foundation. Sleep by the numbers. Publicado el 12 de mayo de 2021.
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FOR BLUE LIGHT SOURCE: Moyano DB, Sola Y, González-Lezcano RA. Blue-light levels emitted from portable electronic devices compared to sunlight. Energies. 2020;13(16).
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FOR STANDARD ALARM WITH A DIMMABLE DISPLAY SOURCE: Noyed D. Sleep Foundation. Best alarm clocks of 2024. Updated February 21, 2024
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FOR SPOUSES OF PATIENTS WITH HEAVY SNORING AND OSA SOURCE: Luyster FS. Impact of obstructive sleep apnea and its treatments on partners: a literature review. Journal of Clinical Sleep Medicine. 2017;13(3):467-477.
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FOR WEIGHTED BLANKETS MAY CALM ANXIETY SOURCE 1: Noyed D. Weighted blanket benefits. Sleep Foundation. Updated May 15, 2023.
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FOR WEIGHTED BLANKETS MAY CALM ANXIETY SOURCE 2: Yu J, Yang Z, Sun S, et al. The effect of weighted blankets on sleep and related disorders: a brief review. Frontiers in Psychiatry. Publicado el 14 de abril de 2024.
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FOR WEIGHTED CHAIN BLANKET SOURCE: Ekholm B, Spulber S, Adler M. A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. Journal of Clinical Sleep Medicine. Publicado el 15 de septiembre de 2020.
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FOR GET OUT OF BED SOURCE: Buysse DJ, Germain A, Moul DE, et al. Efficacy of brief behavioral treatment for chronic insomnia in older adults. Archives of Internal Medicine. Publicado el 24 de enero de 2011.
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FOR BLUE LIGHT CAN SUPPRESS THE BODY’S PRODUCTION OF MELATONIN SOURCE: Wahl S, Engelhardt M, Schaupp P, et al. The inner clock — blue light sets the human rhythm. Journal of Biophotonics. Publicado el 21 de agosto de 2024.
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FOR HIGHER FREQUENCY OF BINGE TELEVISION VIEWING SOURCE: Exelmans L, Van den Bulck J. Binge viewing, sleep, and the role of pre-sleep arousal. Journal of Clinical Sleep Medicine. Publicado el 15 de agosto de 2017.
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FOR THE RIGHT PILLOWS SOURCE: Lei J-X, Yang P-F, Yang A-L, et al. Ergonomic consideration in pillow height determinants and evaluation. Healthcare. Published October 7, 2021.