{"id":20214,"date":"2025-09-23T10:00:28","date_gmt":"2025-09-23T14:00:28","guid":{"rendered":"https:\/\/okdiario.com\/metabolic\/en\/?p=20214"},"modified":"2025-09-19T07:32:54","modified_gmt":"2025-09-19T11:32:54","slug":"struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest","status":"publish","type":"post","link":"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/","title":{"rendered":"Struggling with sleep? Mayo Clinic experts share their guide to quality rest"},"content":{"rendered":"<p>Restless nights are more common than most people admit. <strong>Stress, late meals, and screen time<\/strong> can all leave you staring at the ceiling at 2 a.m. If it feels like you&#8217;ve tried everything, experts at Mayo Clinic say there are a few simple changes you can implement.<\/p>\n<p>Here, we&#8217;ll look at <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379\" target=\"_blank\" rel=\"noopener\"><strong>their practical advice for getting consistent rest<\/strong><\/a>. From setting up a sleep-friendly environment to handling worries before bed, Mayo Clinic specialists outline habits that make falling asleep and staying asleep easier. Let&#8217;s get to it.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#The_guide_to_better_sleep\" >The guide to better sleep<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#Set_a_schedule_your_body_can_count_on\" >Set a schedule your body can count on<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#Pay_attention_to_food_and_drink\" >Pay attention to food and drink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#Build_the_right_sleep_environment\" >Build the right sleep environment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#Keep_naps_short_and_smart\" >Keep naps short and smart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#Stay_active_during_the_day\" >Stay active during the day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/#Calm_your_mind_before_bed\" >Calm your mind before bed<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"The_guide_to_better_sleep\"><\/span>The guide to better sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Healthy rest depends on routine, environment, and how you treat your body during the day. The following guidance shows how adjusting your habits can support the natural sleep-wake cycle and give you deeper, more restorative sleep.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_a_schedule_your_body_can_count_on\"><\/span>Set a schedule your body can count on<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Your internal clock thrives on consistency. <strong>Going to bed and waking up at the same time every day<\/strong>\u2014even on weekends\u2014helps regulate your circadian rhythm. Sticking with this pattern makes it easier to fall asleep and wake up refreshed. If you can&#8217;t drift off within 20 minutes, don&#8217;t force it. Step out of bed, do something calming like reading, and return once you feel sleepy.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pay_attention_to_food_and_drink\"><\/span>Pay attention to food and drink<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Heavy dinners, late snacks, or alcohol close to bedtime<\/strong> can interrupt your sleep cycle. Caffeine and nicotine linger in the system for hours and can keep your brain too alert to settle down. Experts suggest finishing large meals a few hours before bed and limiting stimulants in the afternoon.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_the_right_sleep_environment\"><\/span>Build the right sleep environment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Your bedroom should work with your body, not against it. Mayo Clinic experts recommend <strong>a cool, dark, and quiet space<\/strong>. Just as important is cutting screen time before bed, as blue light from phones and TVs interferes with melatonin, the hormone that signals your body it&#8217;s time to sleep.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Keep_naps_short_and_smart\"><\/span>Keep naps short and smart<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Daytime rest isn&#8217;t always bad, but long or late naps can throw off your nighttime sleep. <strong>Aim for less than an hour earlier in the day<\/strong> if you need to recharge. If you work night shifts, a short nap in the evening might help you manage fatigue, but otherwise it&#8217;s best to save your tiredness for bedtime.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_active_during_the_day\"><\/span>Stay active during the day<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/okdiario.com\/metabolic\/en\/psychology\/emotions-and-mental-health\/say-goodbye-to-insomnia-the-exercise-retirees-over-60-should-do-for-better-rest-a-new-study-says-9369\/\"><strong>Exercise supports deeper sleep<\/strong><\/a>, but timing matters. Physical activity too close to bedtime can leave you wired instead of relaxed. Try to <strong>build movement into your day<\/strong>, whether through walking, cycling, or strength training. Exposure to natural light outdoors also reinforces your body&#8217;s sleep-wake rhythm.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calm_your_mind_before_bed\"><\/span>Calm your mind before bed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Worries and racing thoughts are a major reason <a href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/follow-these-8-proven-steps-to-avoid-staying-up-late-and-change-your-sleep-cycle-1638\/\"><strong>people can&#8217;t fall asleep<\/strong><\/a>. Mayo Clinic advises <strong>writing down what&#8217;s on your mind<\/strong> so you can set it aside for the night. Stress management strategies like meditation, breathing exercises, and even simple to-do lists can reduce nighttime anxiety and make it easier to drift off.<\/p>\n<p>Getting consistent rest takes effort, but these habits can shift the odds in your favor. If sleepless nights continue despite changes, it may be time to <strong>talk with a healthcare provider<\/strong>. Underlying conditions such as sleep apnea, anxiety disorders, or chronic pain can affect rest, and treating those issues can be the key to finally getting the sleep your body needs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Restless nights are more common than most people admit. Stress, late meals, and screen time can all leave you staring at the ceiling at 2 a.m. If it feels like you&#8217;ve tried everything, experts at Mayo Clinic say there are a few simple changes you can implement. Here, we&#8217;ll look at their practical advice for &#8230; <a title=\"Struggling with sleep? Mayo Clinic experts share their guide to quality rest\" class=\"read-more\" href=\"https:\/\/okdiario.com\/metabolic\/en\/health\/struggling-with-sleep-mayo-clinic-experts-share-their-guide-to-quality-rest-20214\/\" aria-label=\"Read more about Struggling with sleep? Mayo Clinic experts share their guide to quality rest\">Read more<\/a><\/p>\n","protected":false},"author":4,"featured_media":20216,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-20214","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/20214","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/comments?post=20214"}],"version-history":[{"count":2,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/20214\/revisions"}],"predecessor-version":[{"id":20232,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/posts\/20214\/revisions\/20232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media\/20216"}],"wp:attachment":[{"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/media?parent=20214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/categories?post=20214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/okdiario.com\/metabolic\/en\/wp-json\/wp\/v2\/tags?post=20214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}