Im an insomnia expert these 6 simple steps will improve your sleep fast

Insomnia — the nightmare you can’t wake up from. Cutting down on caffeine, curbing alcohol intake, kicking a smoking habit and sticking to a regular workout routine are great first steps toward catching some much-needed z’s.But if you’re still tossing and turning, it might be time to try these six science-backed sleep tips from Dr.Julio Fernandez-Mendoza, a leading insomnia expert and professor at Penn State College of Medicine.“Get up at the same time no matter what,” Fernandez-Mendoza recently recommended in The Conversation.

“This will anchor your sleep/wake cycle, called your circadian rhythm.”Your circadian rhythm governs your sleep-wake cycle and plays a key role in regulating hormone release.Sleep inconsistencies can throw off hormones like cortisol and growth hormone, potentially leading to a range of health problems.And here’s the kicker: research suggests that trying to play catch-up with extra sleep won’t erase damage from chronic sleep deprivation.“Do not use your bed for anything except sleep and sexual activity,” Fernandez-Mendoza said.That means no checking work emails, binge-watching your favorite shows or reading that book you’ve been meaning to finish.Turning your bed into a multi-purpose zone creates an association with wakefulness and frustration, making it harder to fall asleep when you actually want to.By limiting your bed’s use to just sleep and intimacy, you send a clear signal to your brain that it’s a space for rest and relaxation.“When you can’t sleep, don’t lie in bed awake,” Fernandez-Mendoza advised.“Instead, get out of bed, go into another room if you can, and do an activity that’s enjoyable or relaxing.

Go back to bed only when you’re ready to sleep.”The longer you lie in bed tossing and turning, the more your anxiety grows — and the less likely you are to actually fall asleep. Experts recommend giving yourself a 15- to 20-minute window to fall asleep before getting up and trying som...