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We hear it time and time again: the average adult needs between 7 and 9 hours of sleep per night. Sleep deprivation can diminish our productivity, memory, judgment, and concentration. It can take a toll on our mood and our relationships. And perhaps most startling is the fact that suboptimal sleep can have a negative affect on our health, increasing the risk of anxiety, depression, premature aging, hypertension, and even cancer.

But despite the drawbacks that come with a lack of shuteye, 40% of Americans get less than the recommended amount of sleep, with 14% getting 5 hours or less.

Of course, getting quality sleep is easier said than done. Many of us have kids waking up in the middle of the night, demanding jobs, financial responsibilities, medical conditions, and other stressors.

There are, however, some tips that we can take advantage of to get more rest. For starters, here are 34 proven hacks for better sleep tonight.

1. Clean Sheets

Clean Sheets Sleep Hack for getting more sleep. Parents spreading bed sheet over son in bedroom.

It should come as no surprise that clean sheets play a big part in the quality of our sleep. After all, dirty sheets contain dust mites, dead skin cells, oils, sweat, bodily fluids, and possibly even food crumbs (if you eat in bed).

All of that filth is not only uncomfortable, but also unhealthy. In fact, it could exacerbate a number of health problems including asthma, rhinitis, eczema, and staph infections.

According to the National Sleep Foundation’s Bedroom Poll, 78% of respondents who slept on sheets with a fresh scent were more excited to go to bed, and 73% believe they slept better.

It’s generally recommended that you wash your sheets at least every other week, although weekly is ideal. And if you happen to prefer your breakfast in bed, it might be beneficial to wash your bedding every three days.

2. Adjust The Thermostat

Hand turning dial on thermostat.

While many of us set our thermostats to a level that feels comfortable, most experts agree that we sleep best in a cool room — between 65 and 72 degrees Fahrenheit.

In one study, researchers found that when insomniacs wore cooling caps to bed, they were able to fall asleep — and stay asleep — as fast as adults without insomnia.

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