4 things experts advise to do when you have trouble sleeping

Research shows that between 50 and 70 million Americans have a chronic sleep disorder, and one in three adults say they don’t get enough sleep each day. If you regularly have trouble sleeping, it’s best to see a doctor to evaluate the cause.

Here’s advice from four experts on how they deal with trouble sleeping.

Listen to an interesting program

Dr. Jade Wu, behavioral sleep medicine expert and author of “Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications,” says when she has trouble sleeping, she listens to audiobooks or lectures.

“I consider the time I have trouble sleeping as time for myself to enjoy the things I don’t have time to do,” she says. Wu also recommends that people start a habit of listening to audiobooks during waking hours. She suggests avoiding content that is too stimulating.

Change your thinking positively

Dr. W. Christopher Winter, a neurologist and sleep expert, says changing your mindset about sleep can make a big difference. He does not consider difficulty sleeping as a negative situation.

“The secret to overcoming insomnia is to find joy in lying in bed, even while awake,” he said. Winter emphasizes that it’s “normal” to have trouble sleeping at times and that people should have a plan for this situation.

Go somewhere else in the house and relax

Dr. Eunice Torres Rivera, a sleep medicine specialist, said when she can’t sleep, she gets out of bed and goes to another part of the house. The place should be comfortable, with dim or dark lighting. Then, she will do some relaxing activities such as breathing exercises or listening to meditation.

Dr. Rivera says you can also watch television, but you should set the screen to night mode or use a blue light filter.

Remind yourself that this condition is temporary

Dr. Andrea Spaeth, a sleep medicine researcher, says it’s helpful to try to think about the cause of insomnia. “Usually, it’s due to too much caffeine or stress,” she says. “Then I remind myself that it’s temporary and it’s okay to have a bad night’s sleep every now and then.” She also emphasized that stressing about not getting enough sleep will only make the situation worse.