Six tips to help you fall asleep and stay asleep.

“Adults needs seven to eight hours of sleep per night,” says Irina Todorov, MD, integrative medicine specialist and comedical director of Cleveland Clinic’s Center for Integrative and Lifestyle Medicine. “Unfortunately, things like stress, work schedule, medication side effects, caffeine intake and sleep environment can make that difficult.”

If you have trouble falling or staying asleep, you’re not alone. According to the National Sleep Foundation, 35 percent of Americans report “poor” or “fair” sleep quality.

Improve your sleep quality.

Dr. Todorov offers these tips for better sleep:

1.Limit heavy meals and alcohol intake within three hours of bedtime. A drink may help you fall asleep, but alcohol suppresses deep sleep and can lead to frequent awakening throughout the night. Large meals and fatty or sugary foods can cause abdominal discomfort and worsen acid reflux symptoms. Going to bed hungry can also keep you awake. Dr. Todorov recommends light snacks of berries, fruits, raw nuts or seeds before bedtime.

2.Stick to a schedule. Go to sleep and wake up at the same time every day, even on weekends and holidays. And plan for seven hours of uninterrupted sleep.

3.Keep the bedroom dark, quiet and cool. Use room darkening shades or curtains and alarm clocks with dim lights to stimulate the release of melatonin, the sleep-inducing hormone. Ear plugs can minimize noise, and keeping your bedroom at 68 degrees or lower supports the necessary drop in body temperature at night. 4.Avoid using electronics (computers, cell phones, television, electronic games) for two to three hours before bedtime. Light from these devices can delay the release of melatonin from your brain. If you can’t avoid them, try decreasing the screen brightness and keeping devices at least 12 inches away from your eyes.

5.Exercise daily. Exercise regularly but avoid vigorous exercise two to three hours before bedtime.

6.Manage stress. Do what helps you relax – meditation, yoga, reading or listening to music. Cleveland Clinic’s “Stress Free Now” app offers a variety of options that may help you relax.

At the Center for Integrative and Lifestyle Medicine, we can look for underlying causes and suggest lifestyle modifications. For conditions that need further evaluation, including sleep studies, patients will be referred to Cleveland Clinic’s Sleep Disorders Center.

If you regularly experience sleeplessness, Dr. Todorov or another integrative medicine physician can help. For more information, go to clevelandclinic.org/wellness or call 216.448.4325, option 4.

Irina Todorov, MD