It is recommended that adults obtain at least 7 hours of sleep per night. Some things you can do to promote sleep are blocking out light in your bedroom, avoiding blue light before bed, and creating a bedtime routine.

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The benefits of getting enough sleep go far beyond a mood and energy boost.

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According to the the Centers for Disease Control and Prevention (CDC)Trusted Source, 7 or more hours of sleep per night is optimal for the average adult.

Getting less than that may reduce your immunity. It may also be linked to chronic conditions, includingTrusted Source:

If you are having difficulty obtaining enough sleep each night, there are a few things you can do to help.

Making sure your sleeping space is pitch-black — or close to it — is one of the most important things you can do. Darkness tells your body clock it’s time to rest.

Even dim light can disrupt your sleepTrusted Source. So if you have any light coming in through your windows, you may want to consider blackout curtains. You should also cover up any electronic devices that give off light in your room.

You may also want to designate your bed a sleep-only zone.

It can be tempting to stay in bed while catching up on work emails, scrolling social media, or just hanging out. However, avoiding this can train your brain to associate being in bed with falling asleep.

More habits for healthy sleep

Shutting out light and reserving the bed for sleep are part of good sleep hygiene. For even more things you can do to promote good sleep hygiene, read here.

Keeping your bedroom cool at night can also help create an environment that supports sleep.

Your core body temperature naturally dips in the evening to prepare your body for rest. Experts suggest that setting the thermostat to roughly 60 to 65°F (16 to 18°C) can help you keep you cool.

If you tend to run hot at night, you might also want to shop for sheets and sleepwear made of cooling, moisture-wicking materials. This may help keep you from waking up hot.

Going to bed at roughly the same time every night and waking up around the same time every morning can promote a healthy sleep scheduleTrusted Source.

You may also find it helpful to have a calming nighttime ritual. Over time, your brain and body may start to associate your pre-bed activities with falling asleep.

Consider the following practices for your evening routine to help promote sleep.

Take a hot bath or shower

Not only is steamy water soothing, but shortly after a hot bath or shower, your core body temperature starts to go down.

Research from 2019Trusted Source suggests that this cooling effect may support the natural temperature dip that occurs in the evening to prime your body for sleep.

Write a to-do list

If you tend to ruminate on your most pressing tasks at night, try getting them out of your head by putting them down on paper.

A 2018 study suggests that writing a detailed to-do list before bed may help you fall asleep faster.

Dim the lights

Research from 2019Trusted Source shows that exposure to bright light can suppress your body’s production of the sleep-promoting hormone melatonin, so turning off or dimming your lights an hour or so before bed may help you drift off.

You may also want to avoid looking at blue light sources — including smartphones, laptops, and tablets — at least half an hourTrusted Source before bedtime.

A 2021 review of studies found that exercise is associated with better subjective sleep quality in adults.

You don’t have to push yourself beyond your limits in order to experience the benefits. Another 2021 review of studies found that moderate-intensity exercise had a greater effect on sleep quality compared to vigorous exercise.

It can be difficult to sleep when you’re feeling tense or anxious.

Consider these relaxing, research-supported techniques to help switch your brain and body into rest mode:

The CDC recommends that adults obtain 7 or more hours of sleep per night. However, if you struggle to reach this number each night, there are a few things you can do.

Ensuring your room is dark, refraining from electronic use close to bedtime, and creating a relaxing bedtime routine are just a few things you can do to promote sleep.