Have a hard time falling asleep? You’re in pretty good company. One in three Americans don’t sleep enough, and 70 million live with chronic sleep issues like insomnia.

Acute or chronic insomnia can make it hard to fall asleep, stay asleep, or wake up at the right time. This common sleep issue can have a number of causes.

Here are some of the most common causes, along with a few strategies to help improve your rest.

Potential causes

The key to a better night’s sleep lies in understanding the cause of your insomnia.

1. Stress

Short-term insomnia, which might last a few days to a few weeks, often happens due to temporary life stress or a traumatic event.

“When we experience stress in our lives, particularly when it’s over a long period, it can lead to insomnia,” says Katherine Hall, a sleep psychologist at Somnus Therapy.

Stress can leave your mind and body on high alert, ready to jump into action. Of course, this isn’t conducive to falling asleep.

2.Travel

Many people have trouble falling asleep in a new environment, like a hotel or friend’s house. This tendency to sleep poorly in a new setting is called the first-night effect.

Researchers theorize that the first-night effect happens as a protective mechanism to help you stay safe while you rest.

Even in a familiar environment, long flights and jet lag can mess up your circadian rhythm and make it harder to fall asleep.

3. Food

Eating anything late at night goes against your body’s circadian rhythm, so late-night snacking can make insomnia more likely.

In particular, foods high in fat or protein may cause trouble sleeping. This is because these foods take a long time to digest, which can contribute to acid reflux or an upset stomach, at bedtime and while you sleep.

Aged cheeses, salami, pepperoni, and other foods containing tyramine can also cause insomnia since tyramine triggers the release of norepinephrine and stimulates your brain. What’s more, tyramine can trigger migraines, which could also keep you lying awake.

4. Exercise

High-intensity exercise just before bedtime can make it harder to fall asleep.

As you wind down in the evening, your body temperature drops to signal your brain that it’s time to rest. But aerobic exercise increases your brain’s activity level and raises your body’s core temperature, essentially waking you right back up.

Experts suggest keeping your pre-bedtime physical activity light or moderate — a walk, yoga, or stretches generally won’t mess with your sleep.

5. Medical and mental health conditions

Mental health conditions like anxiety, depression, and bipolar disorder could also make it harder to fall asleep, Hall says.

Obsessive-compulsive disorder ( OCD ) and posttraumatic stress disorder (PTSD) can also cause trouble with sleep.

Some research suggests, in fact, that half of all insomnia cases relate to anxiety, depression , or psychological stress.

Physical conditions that can contribute to insomnia include:

• Heart conditions
• Respiratory conditions, including COPD and asthma
• Chronic pain
• Hormone issues, such as an overactive thyroid
• Joint and muscle issues, such as arthritis
• Genital or urinary issues, including an enlarged prostate or urinary incontinence
• Neurological conditions such as Alzheimer’s and Parkinson’s disease

6. Medication

Certain prescription medications, recreational drugs, caffeine, and nicotine can also lead to insomnia.

Medications that can lead to insomnia include:

• Antidepressants
• Epilepsy medication, particularly felbamate
• Asthma medications including salbutamol, salmeterol, and theophylline
• Blood pressure medications, particularly beta-blockers
• Steroid medications
• Non-steroidal anti-inflammatory drugs (NSAIDs)
• CNS stimulants for ADHD and narcolepsy, including methylphenidate and amphetamine-based medications like Adderall

7. Sleep disorders

“Conditions like sleep apnea and restless leg syndrome also perpetuate insomnia,” says Dr. Nilong Vyas, a medical doctor at Sleepless in NOLA and medical review expert at Sleep Foundation.

• Restless leg syndrome causes an almost uncontrollable desire to move your legs, causing up to 60% of people with the condition to struggle with insomnia, especially when it comes to falling asleep.
• Obstructive sleep apnea, which causes you to periodically stop breathing throughout the night, also causes insomnia in 38% of people with the condition.

8. Age-related changes in sleep

Sleep tends to become less restful as you age, and you might find yourself more sensitive to noise or environmental changes.

“People over age 65 experience less slow-wave, or deep sleep, so they’re more likely to be woken from their rest,” Hall says.

Children and teenagers, who need more sleep than other age groups, also often struggle with insomnia. One national study found that 72% of high school students and 57% of middle school students didn’t get enough sleep on school nights.

9. Poor sleep hygiene

Good sleep hygiene practices, like a consistent nighttime routine and calming environment, can help you feel rested.

On the other hand, poor sleep hygiene can easily keep you from getting the quality sleep you need.

Vyas says that poor sleep hygiene often involves inconsistent sleep and wake times, or consuming stimulating substances like alcohol or caffeine before bedtime.

What to do about it

Adequate sleep is essential for a healthy body and mind, so it’s crucial for adults to find a way to get at least seven hours of sleep each night.

These three expert tips can help you fall asleep faster.

1. Establish a routine

Hall notes that consistency results in more restful and restorative sleep. “You should keep your bedtime and wake time as consistent as possible. Yes, even on weekends!” Hall says.

Setting your bedtime early enough to allow for at least seven hours of sleep can help you establish healthier sleeping habits and feel less rushed in the evenings.

That said, if you put yourself to bed before you feel sleepy and have trouble falling asleep within 15 or 20 minutes, it’s best to get out of bed and do something restful, like reading, in dim light until you feel ready to fall asleep.

2. Limit screen time

Hall suggests the blurred line between work and rest often contributes to insomnia – especially if you work from home.

“It’s tempting to check that inbox or respond to one more email, but it can add up. Just one hour of screen time can delay melatonin release by 3 hours,” Hall says.

Even if your screen time isn’t work-related, you may want to consider removing TVs, computers, and smartphones from your bedroom and turning off electronics 30 to 60 minutes before bedtime — disconnecting can promote a better night’s sleep.

3. Keep it cool

A too-warm room can cause restlessness, so experts recommend keeping your bedroom between 60 °F and 67 °F.

One 2021 study suggests keeping your sleep environment at a comfortable temperature can improve your sleep quality. Other research indicates that even your bedding and clothing play a role in restorative sleep.

Hall notes that sleeping naked is great for regulating your temperature while you sleep. “The slight drop in body temperature from sleeping naked slows our heart rate, breathing rate, and digestion – getting our bodies into the perfect rhythm for optimal sleep,” Hall says.

Could it be a sleep disorder?

Vyas suggests talking with your clinician if you experience insomnia at least three times a week for three months. “This is considered chronic insomnia and may need therapy or medication,” Vyas says.

Everyone has trouble sleeping sometimes, but chronic insomnia may indicate a sleep disorder.

Signs of a sleep disorder include:

• Frequently needing over 30 minutes to fall asleep at night
• Feeling tired during the day even after sleeping 7 hours the night before
• Noticing a reduced ability to perform your usual daytime activities
• Memory issues
• Struggling to control your emotions during the day

“Your primary care provider can make the right referrals, whether it’s for a sleep study, sleep center, or even an ENT,” says Vyas.

A specialist can diagnose and recommend treatment for your sleep disorders, such as light therapy, medication, a CPAP machine, and more.

Professional treatment for sleep issues

If your sleeplessness persists, a good next step involves connecting with a doctor, especially if sleep issues begin to affect your waking life.

“If you frequently struggle to stay awake or fall asleep during the daytime without intending to, you should consider visiting your doctor right away,” Hall says.

Unchecked insomnia can lead to chronic sleep deprivation and cause:

• Decreased performance at work and school
• Slower reaction times and a higher risk of car accidents
• Mental health symptoms like depression and anxiety
• Increased risk of long-term conditions like high blood pressure and heart disease

Your clinician may recommend:

• Cognitive behavioral therapy for insomnia (CBT-I), the first line of treatment for both acute and chronic insomnia
• Short-term use of melatonin or over-the-counter sleep aids
• Prescription sleeping medications

Insider’s takeaway

Getting more sleep often means getting treatment for the reason behind your insomnia, whether that’s stress, travel, or poor sleep hygiene.

“Many people assume if you’ve experienced insomnia, you will always have it, but that’s not always the case,” Vyas says.

What works for one person might not work for you, so it’s a good idea to test out more than one strategy for insomnia. A consistent evening routine, comfortable bedroom temperature, and guidance from a trained sleep specialist can help you get the quality rest you need and deserve.

Is it time to take your relationship to the next level? Or are you looking to treat your longtime love to an adventure aimed at rekindling the flames? You can book a stay at one of the most romantic hotels in America or go bigger and plan a whole trip where memories will be made and love connections will be strengthened. These excellent ideas for couples vacations in America mix travel and romance in dreamy destinations that are the perfect backdrop for love.

Unlike honeymoon destinations—where solitude, sexiness and staying in are the name of the game—these cities and towns offer plenty of activities, gorgeous scenery and amazing dining options for a fun-filled vacation geared towards exploring someplace new.

From the vineyards of Napa to the slopes of Aspen, the beaches of Hawai’i to the deserts of Arizona, there’s a perfect couples vacation for all interests. If beautiful architecture and majestic oaks get you feeling warm and fuzzy, Savannah is for you. Does a great party with a side of incredible food and history give you the feels? Head to New Orleans.

Whatever you and your special someone are into, these couples vacation destinations are sure to entertain, intrigue and hopefully bring you closer. For an extra dose of romance, accompany your invitation with a beautiful bouquet of flowers and a lovely box of chocolates.

1. Napa Valley, CA

Majestic, lush landscapes, glorious weather, fantastic dining and the country’s best wineries make Napa Valley not only one of the most romantic getaways in America, but the world over. Whether you’re looking for a scenic bike tour or just want to spend the day relaxing at a 5-star spa, this Northern California destination is perfect for anniversaries, honeymoons or just some couple-time.

2. Maui, HI

Of Hawaii’s islands, this one gets top billing for secluded beaches, scenic hikes and resorts that will make you and your partner forget the worries of the life you left on the mainland. At every turn, expect a combination of island escapades and cultural immersions, backed by famous rainbows and starry skies. You’ll probably forget about all those other islands.

3. Aspen, CO

Snow bunnies who love hitting the slopes for fresh powder in the morning and cuddling up by a raging fire in the evening will find all their winter wonderland dreams come true in Aspen. Couples love Gant Aspen’s luxurious condominiums. Each condo comes with a full kitchen for making romantic meals and a heated ourdoor pool. Located at the base of Aspen Mountain, daily skiing and leisure time in historic downtown Aspen are easily within grasp.

4. Savannah, GA

Horse-drawn carriages, Spanish moss, cobblestone streets and antebellum architecture make this coastal Georgia city one of the South’s most romantic destinations. Lounge on the sandy beach on Tybee Island, then pay a visit to the ruins of Wormsloe, Savannah’s oldest standing structure and the 18th century home of carpenter Noble Jones. A photo together on its oak-lined, moss-shrouded boulevard is the only souvenir you’ll need to bring home.

5. Cape Cod, MA

The eastern peninsula of Massachusetts is one of the East Coast’s finest summer destinations. Harbors with darling lighthouses, chowder shacks, historic architecture, boats of all varieties, cranberry bogs, windswept beaches and small towns make for a relaxing trip enjoying each other’s company.

6. San Francisco, CA

Cable cars, colorful Victorian architecture and Californian cooking make San Francisco a terrific getaway. Traverse the famously hilly landscape for stunning views of the bay and skyline while taking delight in all the ways that the city’s charming history collides with its futuristic, tech-driven present. Dinner-and-a-movie is one of the most romantic dates in town at Foreign Cinema. At this swoon-worthy restaurant, doors open onto a courtyard where classic films are played outdoors under the stars. The elegant menu matches the ambiance.

7. Woodstock, VT

Escape to an idyllic pastoral haven at this quintessential New England village. A fresh-off-the-fields farmers’ market, a general store that dates back to the 1850s, town suppers and some of the most colorful, crisp fall foliage around make this tiny town (population just over 3,000) an off-the-beaten-track destination.

8. Jackson Hole, WY

Whether you can’t get enough of skiing in the winter, want to hike across a beautiful Western landscape or are just looking for a nice place to stay and eat before you venture into Yellowstone National Park, Jackson Hole is for you. With an ultra-modern domed ceiling, romantic lighting, chic decor and a menu heavy on fresh fish, The Kitchen is a favorite date spot in Jackson.

9. Tucson, AZ

Laid back and full of nature, Tucson is perfect for couples looking to take in a vast and iconic desert landscape, Southwest culture and art, scenic hiking and rest and relaxation in the warm, dry climate.

10. New Orleans, LA

The Big Easy is particularly fantastic for lovebirds. Partners who can’t agree on what is most important on a vacation—sightseeing, excellent food, adventure or relaxation—will find their perfect compromise when indulging in live jazz music, river boat rides, strolls through the French Quarter, Cajun food and ghost tours.

11. Miami, FL

While many destinations in Florida are reputed tourist-heavy, there’s something to be said about Miami’s vibrant art scene. Worry not: Plenty of beaches and fantastic pools will satisfy your hunger for some tanning time.

12. Charleston, SC

Founded in 1670, Charleston is as historic as it is gorgeous: streets lined with pastel antebellum architecture and an exquisite French quarter. Make sure to stop by the Battery Promenade for views of the Charleston harbor.

So, your iPhone is all packed in your bag and you’re ready to embark on the travel journey ahead.

From getting the right light to taking those scenic panorama shots — we’ve put together a list of 12 tips and tricks that will help you get the best travel snaps possible!

1. Learn the Basics.

When it comes to iPhone photography, there are a few basic (but essential) rules that should be brought along in your back pocket while traveling and used for capturing great images. Let’s cover some of the most useful ones.

The Rule of Thirds

Apply the Rule of Thirds by using the grid lines on your iPhone to align your subject. To switch your grid lines on, simply go to Settings – Photos & Camera – Grid Image. Your image will be divided into nine equal parts (two vertical lines and two horizontal lines).

To achieve a compositionally beautiful photo, just place your subject along the places where the lines intersect.

Leading Lines

The use of Leading Lines is extremely powerful for creating travel images that engage the viewer and draw them into your scene. You can use bridges, painted yellow road lines, trees — anything that forms lines and leads people to your subject.

These lines will add symmetry, depth, and intrigue to your travel snaps.

Diagonal Rule

With the Diagonal Rule, one side of your photo is divided into two parts — and each of those halves is then divided into three parts.

The lines connect the points and lead to a diagonal frame. According to this rule, crucial parts of your photo are then placed along the diagonals.

Lines and diagonals in the same picture

When you’re traveling, you’ll find elements like waves, fences, bridges, rocks and more. If you place them diagonally in the image, rather than horizontally, the elements are said to become more dynamic and visually interesting.

2. Don’t Zoom In.

This is an easy but important tip to keep in mind when you’re traveling — don’t zoom in!

iPhones have a fixed lens and do not feature optical zoom (expect for IPhone 7-8 Plus and IPhone X). Digital zoom just crops the image and causes it to be pixelated. Instead, snag your photo as you normally would — then crop later.

3. Get the Light Right.

When it comes to the iPhone flash, you might notice using it tends to wash your images out. To avoid this, go for natural light when shooting.

During the daytime, this is easy! But as the evening progresses, you might find you need to get creative with what’s offered in your environment.

Use objects like twinkle lights, candles, and street lamps.

4. Focus.

Setting focus on the iPhone is one super easy way to ensure a better-looking image.

To do so, just tap on your screen at the point where you’d like the camera to focus — hold — and watch elements of your photo become crystal clear from there.

5. Adjust exposure.

You may or may not have come home from your travels abroad only to find an assortment of under and overexposed travel shots. The under-exposed images look too dark — the overexposed ones look too bright.

Even though the iPhone featured a fixed aperture, you can still manually adjust your exposure. With iOS 8, tap and hold the phone screen to focus then opt for using the small slider with the sun icon to adjust from there.

Sun icon is for the exposure; square is for the focus.

As you swipe, you’ll notice the exposure slider moving, and your image becoming magically more enticing.

6. Try HDR.

You might have noticed the letters HDR written out on your iPhone when you’re snapping your shots.

But are you utilizing it? With the iPhone, HDR photography combines three different exposures of the same setting to create one perfectly exposed final image.

Give it a try in your close-up photos or for scenes where there are both dark and light elements.

7. Create Depth.

The technology within the iPhone is capable of creating rich scenes full of dynamic depth that help to draw your viewer into the photo.

To add some depth to your images, try using leading lines or including certain elements in the foreground of your photo to frame the scene.

Say, for example, you’re shooting a horizontal landscape of the ocean. Why not experiment with a couple palm trees in the foreground to frame those alluring teal waters?

8. Think of Different Angles.

The great thing about shooting with an iPhone is that the shots can easily be taken from a whole bunch of different angles. Try getting low to the ground and shooting up into the trees. Or standing on a chair and shooting your plate of food from the top down.

If you want to test yourself and your creativity, stand with your feet fixed in one place and see how many different angles you can capture.

9. Experiment with Filters.

Filters are a fun way to bring creativity to your images. Filters for iPhone on the app store offer 800 ways to quickly (and radically) transform your photos.

From vintage film and black and white, to vibrant hand-painted textures — there are a lot of different ways to enhance your photos depending on the vibe and feel you’re looking to create.

The best news? If you change your mind after applying your filter, simply tap edit and select the “No Filter” option to try again.

Instead of filters, you can always edit you’re your photos right on your iPhone by adjusting some setting. For that, open your picture and tap “Edit” to choose from the options given.

Try different ones to improve your picture!

10. Try Shooting Panoramas.

Panoramic images are perfect for those moments when you find yourself thinking, “How can I fit all this into one photo?” The panoramic feature is often underutilized on the iPhone — but the end results it creates are incredible.

To use this feature, switch to PANO when you open your camera and tap the shutter to begin capturing your scene. Try using PANO with ocean images, sunset shots, and horizontal street snaps that seem to stretch for miles.

11. Try Burst Mode.

Burst mode works wonderfully if you’re looking to capture golden candid moments or images with moving subjects. If you hold down the shutter while in burst mode, your iPhone will capture an assortment (or a burst) of images.

Then, choose your favorite from there! Using burst mode can make the difference between capturing an epic shot of someone mid-air — or capturing a shot of them on the ground, instead.

12. Sharpen Your Photos.

If you’re looking for an excellent way to make your travel images clear and blur-free — try the self-timer. By clicking on the clock in the upper section of your iPhone, you’ll be able to select the amount of time you’d like.

As you press down the shutter, you’ll be given a few extra seconds to get that shake-free selfie or steady landscape image you’ve been dreaming of.

Whether you’re shooting close-up photos of your breakfast or wide-angle shots of long, green forests — we hope these 12 tips and tricks have given you the necessary tools to get out there and snag the best travel photos you can.

Whether it’s trying new things or appreciating our surroundings, we can all do more to connect with the places we visit. Happiness Research Institute CEO Meik Wiking shares how we can make the most of our time on the road.

1. Go to a New Place Every Year

Travel is about being brought out of your routine,” Wiking says. “It’s experiencing new things, new culture, new food, new people. And that’s the quick route to [making] memories: novel experiences. There’s nothing wrong with going back to the same place over and over again. But if we want a trip to stand out and be memorable, we have to seek out new experiences.”

2. Leave Your Comfort Zone

The right kind of stress can help cement moments in our memories. As Wiking explains, “People remember emotions. When they do something that frightens them a little bit, it gets the adrenaline pumping.”

3. Engage All Your Senses

Experiences that stimulate several senses have a better chance of making a memorable moment,” Wiking says. “Listening to stuff, smelling stuff, and tasting stuff—they are crucial memory triggers. Recording sound from a special place can help us remember it.”

4. Go Ahead, Buy That Souvenir

Objects that remind us of a time and place relieve our brains from having to remember everything. “It’s good to ‘outsource’ some of our memories—the photos, the soundtrack,” Wiking says. “Souvenirs are an easy fix. And I don’t mean a tacky Eiffel Tower; it can be a really nice vase you bought in Paris.”

5. End Your Trip on a High Note

Psychologist Daniel Kahneman developed the Peak-End Theory, which posits that we remember experiences by their most intense moment and how they ended. “So you might want to finish on a high,” Wiking says. “For some, it might be [eating your last meal] at a luxury Michelin restaurant; for others, it might be skydiving.”

6. Reduce the Risk of Digital Amnesia by Printing Your Pictures

Photos can trigger your memory five, 10, 20 years down the line. Pick the top photos—the happiest memories, the best experiences you had—and bring them into print.”

7. Don’t Be Afraid of Things Going Wrong When You Travel

Struggles are always annoying when we are in them, but they also make better stories, because we fought to get through them. That doesn’t help when you are in the situation, but five years down the line, that’s the story you tell.”