🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 40 (from laksa124)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa040.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379","crawl_time":1775073124,"first_indexed_time":1463337598,"http_code":200,"src_unparsed":"org,mayoclinic!www,\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379 s443","src_root_hash":"1608882045018104440","history_drop_reason":null,"meta_title":"Sleep tips: 6 steps to better sleep - Mayo Clinic","meta_descriptions":["Better sleep can be yours! Consider sleep tips for the weary."],"attrs_boilerpipe_text":"Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.\nYou might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.\n1. Stick to a sleep schedule\nSet aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.\nGo to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.\nIf you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.\n2. Pay attention to what you eat and drink\nDon't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.\nNicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.\n3. Create a restful environment\nKeep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.\nDoing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.\n4. Limit daytime naps\nLong daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.\nHowever, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.\n5. Include physical activity in your daily routine\nRegular physical activity can promote better sleep. However, avoid being active too close to bedtime.\nSpending time outside every day might be helpful, too.\n6. Manage worries\nTry to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.\nStress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.\nKnow when to contact your health care provider\nNearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.\nWe apologize for the inconvenience, but YouTube videos are not accessible at your location.","attrs_markdown":"[Skip to content](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379#main-content)\n\n[![Mayo Clinic Home Page](https:\/\/assets.mayoclinic.org\/content\/dam\/mayoclinic\/images\/logos\/mayo-clinic-logo.svg)](https:\/\/www.mayoclinic.org\/)\n\n[![Mayo Clinic Home Page](https:\/\/assets.mayoclinic.org\/content\/dam\/mayoclinic\/images\/logos\/mayo-clinic-logo.svg)](https:\/\/www.mayoclinic.org\/)\n\n- [Request appointment](https:\/\/www.mayoclinic.org\/appointments)\n- [Log in](https:\/\/onlineservices.mayoclinic.org\/content\/staticpatient\/showpage\/patientonline)\n- Search\n- Menu\n  \n  [Request appointment](https:\/\/www.mayoclinic.org\/appointments)\n  \n  [Donate](https:\/\/give.mayoclinic.org\/give\/609586\/#!\/donation\/checkout)\n  \n  [Diseases & conditions](https:\/\/www.mayoclinic.org\/diseases-conditions)\n  \n  [Find a doctor](https:\/\/www.mayoclinic.org\/appointments\/find-a-doctor)\n  \n  - 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Type 3 or more letters to display suggested search options.\n\nWhen results are available, use up and down arrow keys to navigate. Press space key to fill the input with the suggestion or enter key to search with the suggestion.Search by keyword or phrase\n\nSearch\n\n[Home](https:\/\/www.mayoclinic.org\/)\n\n1. [Home](https:\/\/www.mayoclinic.org\/)\n2. [Healthy Lifestyle](https:\/\/www.mayoclinic.org\/healthy-lifestyle)\n3. [Adult health](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/basics\/staying-healthy\/hlv-20049421)\n4. Sleep tips: 6 steps to better sleep\n\n# Sleep tips: 6 steps to better sleep\nYou're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.\n\n[By Mayo Clinic Staff](https:\/\/www.mayoclinic.org\/about-this-site\/meet-our-medical-editors)\n\nJan. 31, 2025\n\nMany factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.\n\nYou might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.\n\n## 1\\. Stick to a sleep schedule\nSet aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.\n\nGo to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.\n\nIf you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.\n\n## 2\\. Pay attention to what you eat and drink\nDon't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.\n\nNicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.\n\n## 3\\. Create a restful environment\nKeep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.\n\nDoing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.\n\n## 4\\. Limit daytime naps\nLong daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.\n\nHowever, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.\n\n## 5\\. Include physical activity in your daily routine\nRegular physical activity can promote better sleep. However, avoid being active too close to bedtime.\n\nSpending time outside every day might be helpful, too.\n\n## 6\\. Manage worries\nTry to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.\n\nStress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.\n\n## Know when to contact your health care provider\nNearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.\n\nWe apologize for the inconvenience, but YouTube videos are not accessible at your location.\n\nShow references\n\n1. Winkelman JW. Overview of the treatment of insomnia in adults. https:\/\/www.uptodate.com\/contents\/search. Accessed April 11, 2022.\n2. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\/healthy-sleep-habits. Accessed April 11, 2022.\n3. Healthy sleep habits. American Academy of Sleep Medicine. https:\/\/sleepeducation.org\/healthy-sleep\/healthy-sleep-habits\/. Accessed April 11, 2022.\n4. Anxiety disorders. National Institute of Mental Health. https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\\#part\\_2220. Accessed April 11, 2022.\n\n[Print](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379?p=1)\n\n## Related content\n- [Antihistamines for insomnia](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/sleep-aids\/faq-20058393)\n- [Can psoriasis make it hard to sleep?](https:\/\/www.mayoclinic.org\/diseases-conditions\/psoriasis\/expert-answers\/can-psoriasis-make-it-hard-to-sleep\/faq-20479897)\n- [Hidradenitis suppurativa and sleep: How to get more zzz's](https:\/\/www.mayoclinic.org\/diseases-conditions\/hidradenitis-suppurativa\/in-depth\/hidradenitis-suppurativa-and-sleep-how-to-get-more-zzzs\/art-20475494)\n- [I have atopic dermatitis. How can I sleep better?](https:\/\/www.mayoclinic.org\/diseases-conditions\/atopic-dermatitis-eczema\/expert-answers\/i-have-atopic-dermatitis-how-can-i-sleep-better\/faq-20515225)\n- [Lack of sleep: Can it make you sick?](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/expert-answers\/lack-of-sleep\/faq-20057757)\n- [Melatonin side effects](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/melatonin-side-effects\/faq-20057874)\n\n- [Napping: Do's and don'ts for healthy adults](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/napping\/art-20048319)\n- [Prescription sleeping pills: What's right for you?](https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/in-depth\/sleeping-pills\/art-20043959)\n- [Sleep aids: Understand options sold without a prescription](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep-aids\/art-20047860)\n- [Sleep and psoriatic arthritis](https:\/\/www.mayoclinic.org\/diseases-conditions\/psoriatic-arthritis\/expert-answers\/sleep-and-psoriatic-arthritis\/faq-20272593)\n- [Sleep guidelines](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/how-many-hours-of-sleep-are-enough\/faq-20057898)\n- [Sleeping positions that reduce back pain](https:\/\/www.mayoclinic.org\/diseases-conditions\/back-pain\/in-depth\/sleeping-positions\/art-20546852)\n\nShow 6 more\n***\n\n## Products & services\n- [A Book: Mayo Clinic Guide to Better Sleep](https:\/\/order.store.mayoclinic.com\/flex\/mmv\/sleep01\/?altkey=SLPFORG&utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=Sleep-Book&utm_content=SLP)\n- [Podcast: How to sleep better](https:\/\/mcpress.mayoclinic.org\/living-well\/how-to-sleep-better\/)\n***\n\n## From Mayo Clinic to your inbox\nSign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. 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Statement](https:\/\/www.mayoclinic.org\/about-this-site\/accessibility-statement)\n- [Advertising and Sponsorship Policy](https:\/\/www.mayoclinic.org\/about-this-site\/advertising-sponsorship-policy)\n- [Site Map](https:\/\/www.mayoclinic.org\/site-help\/site-map)\n- [Manage Cookies](https:\/\/www.mayoclinic.org\/)\n***\nLanguage:\n\nEnglish\n\n- [English](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n- [Español](https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n- [العربية](https:\/\/www.mayoclinic.org\/ar\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n- [简体中文](https:\/\/www.mayoclinic.org\/zh-hans\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n\n© 1998-2026 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.\n\nLanguage:\n\nEnglish\n\n- [English](https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n- [Español](https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n- [العربية](https:\/\/www.mayoclinic.org\/ar\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)\n- [简体中文](https:\/\/www.mayoclinic.org\/zh-hans\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379)","attrs_readable_markdown":"Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.\n\nYou might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.\n\n1\\. Stick to a sleep schedule\n\nSet aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.\n\nGo to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.\n\nIf you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.\n\n2\\. Pay attention to what you eat and drink\n\nDon't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.\n\nNicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.\n\n3\\. Create a restful environment\n\nKeep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.\n\nDoing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.\n\n4\\. Limit daytime naps\n\nLong daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.\n\nHowever, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.\n\n5\\. Include physical activity in your daily routine\n\nRegular physical activity can promote better sleep. However, avoid being active too close to bedtime.\n\nSpending time outside every day might be helpful, too.\n\n6\\. Manage worries\n\nTry to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.\n\nStress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.\n\nKnow when to contact your health care provider\n\nNearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. 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Sleep tips: 6 steps to better sleep - Mayo Clinic

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Better sleep can be yours! Consider sleep tips for the weary.

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Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips. 1. Stick to a sleep schedule Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time. 2. Pay attention to what you eat and drink Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 3. Create a restful environment Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. 4. Limit daytime naps Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. 5. Include physical activity in your daily routine Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too. 6. Manage worries Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. Know when to contact your health care provider Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve. We apologize for the inconvenience, but YouTube videos are not accessible at your location.

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Type 3 or more letters to display suggested search options. When results are available, use up and down arrow keys to navigate. Press space key to fill the input with the suggestion or enter key to search with the suggestion.Search by keyword or phrase Search [Home](https://www.mayoclinic.org/) 1. [Home](https://www.mayoclinic.org/) 2. [Healthy Lifestyle](https://www.mayoclinic.org/healthy-lifestyle) 3. [Adult health](https://www.mayoclinic.org/healthy-lifestyle/adult-health/basics/staying-healthy/hlv-20049421) 4. Sleep tips: 6 steps to better sleep # Sleep tips: 6 steps to better sleep You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine. [By Mayo Clinic Staff](https://www.mayoclinic.org/about-this-site/meet-our-medical-editors) Jan. 31, 2025 Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips. ## 1\. Stick to a sleep schedule Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time. ## 2\. Pay attention to what you eat and drink Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. ## 3\. Create a restful environment Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. ## 4\. Limit daytime naps Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. ## 5\. Include physical activity in your daily routine Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too. ## 6\. Manage worries Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. ## Know when to contact your health care provider Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve. We apologize for the inconvenience, but YouTube videos are not accessible at your location. Show references 1. Winkelman JW. Overview of the treatment of insomnia in adults. https://www.uptodate.com/contents/search. Accessed April 11, 2022. 2. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed April 11, 2022. 3. Healthy sleep habits. American Academy of Sleep Medicine. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/. Accessed April 11, 2022. 4. Anxiety disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders\#part\_2220. Accessed April 11, 2022. [Print](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379?p=1) ## Related content - [Antihistamines for insomnia](https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-aids/faq-20058393) - [Can psoriasis make it hard to sleep?](https://www.mayoclinic.org/diseases-conditions/psoriasis/expert-answers/can-psoriasis-make-it-hard-to-sleep/faq-20479897) - [Hidradenitis suppurativa and sleep: How to get more zzz's](https://www.mayoclinic.org/diseases-conditions/hidradenitis-suppurativa/in-depth/hidradenitis-suppurativa-and-sleep-how-to-get-more-zzzs/art-20475494) - [I have atopic dermatitis. How can I sleep better?](https://www.mayoclinic.org/diseases-conditions/atopic-dermatitis-eczema/expert-answers/i-have-atopic-dermatitis-how-can-i-sleep-better/faq-20515225) - [Lack of sleep: Can it make you sick?](https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757) - [Melatonin side effects](https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874) - [Napping: Do's and don'ts for healthy adults](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319) - [Prescription sleeping pills: What's right for you?](https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/sleeping-pills/art-20043959) - [Sleep aids: Understand options sold without a prescription](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860) - [Sleep and psoriatic arthritis](https://www.mayoclinic.org/diseases-conditions/psoriatic-arthritis/expert-answers/sleep-and-psoriatic-arthritis/faq-20272593) - [Sleep guidelines](https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898) - [Sleeping positions that reduce back pain](https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852) Show 6 more *** ## Products & services - [A Book: Mayo Clinic Guide to Better Sleep](https://order.store.mayoclinic.com/flex/mmv/sleep01/?altkey=SLPFORG&utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=Sleep-Book&utm_content=SLP) - [Podcast: How to sleep better](https://mcpress.mayoclinic.org/living-well/how-to-sleep-better/) *** ## From Mayo Clinic to your inbox Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. 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Readable Markdown

Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips. 1\. Stick to a sleep schedule Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time. 2\. Pay attention to what you eat and drink Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 3\. Create a restful environment Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. 4\. Limit daytime naps Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt. 5\. Include physical activity in your daily routine Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outside every day might be helpful, too. 6\. Manage worries Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. Know when to contact your health care provider Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve. We apologize for the inconvenience, but YouTube videos are not accessible at your location.

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