When people get a bad night of sleep, they tend to do desperate things. They panic in bed. They try to make up for lost Zs by sleeping in. They pound three extra-large energy drinks in the morning to feel more alert.
While these actions may seem logical, they’re probably doing more harm than good, say sleep experts.
There’s no need to take extreme measures to correct a few lost hours of shut-eye, says Dr. Ravi Aysola, a sleep expert and pulmonary critical care doctor at University of California, Los Angeles. Occasional insomnia — trouble falling asleep, staying asleep or getting quality sleep — is normal for the average adult.
“The best way to protect yourself from a bad night’s sleep is to maintain overall good sleep hygiene,” he says. That means establishing a calming bedtime routine and engaging in healthy habits to reset your sleep.
The goal is to get seven or more hours of sleep on a consistent basis, according to the National Sleep Foundation. Good sleep is important for our health, and studies show it boosts our moods, our memories and our immune systems.
If you have difficulty sleeping for three or more nights a week for a period of three or more months — and your sleep loss can’t be fully explained by another health problem — talk to a health care provider about treatment for chronic insomnia, says Aysola.
Sleep experts share common mistakes people make when they have trouble sleeping — and what to do to fix them.
Mistake No. 1: Forcing sleep
When you’re up in the middle of the night, you might try and will yourself back to sleep by staying cemented to your pillow, says Aysola.
But this will only associate “the bed…
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