One in four adults report experiencing 'electsomnia': Three effective strategies for improving sleep before and after the election.

The upcoming presidential election is a closely contested race that has been stressful for many Americans. A recent survey from the American Psychological Association reveals that 25% of adults are losing sleep over it, a phenomenon some sleep experts are calling "electsomnia."

Fortunately, there are easy ways to improve your sleep both before and after the election.

Sleep doctors and experts have shared their best tips for a good night's rest with CNBC Make It.

3 tips for getting better sleep this election season — and well after

1. Add these 5 melatonin-rich foods to your daily diet

According to Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis, melatonin is a widely used sleep aid that can gradually adjust the body's circadian rhythm, signaling to the body that it's time to sleep.

In February, Harris advised Make It readers to obtain melatonin from food sources before resorting to supplements.

In 2022, Dr. Yo-El Ju, a neurologist and sleep medicine specialist at Washington University in St. Louis, revealed five foods that naturally contain high levels of melatonin.

• Nuts, especially walnuts
• Fish, particularly salmon
• Eggs
• Tart cherries
• Cow's milk

You don't necessarily need 8 hours of sleep.

Not everyone requires the same amount of sleep each night to feel rested, according to Harris in 2022.

She stated that there is a range of between seven to nine hours, with the possibility of being as little as six hours.

"Forcing yourself to get eight hours of sleep when you're a good sleeper at seven could actually make it worse."

As a sleep doctor, I don't always sleep perfectly every night.

Getting more nights of good sleep is beneficial, but it's not necessary to focus on getting the best sleep every night, she advised.

3. 'Avoid social jet lag'

Experts unanimously agreed that maintaining consistency is crucial for achieving a restful night's sleep.

According to Dr. Abhinav Singh, sleep physician and medical director of the Indiana Sleep Center, the "most crucial" action to enhance your sleep is maintaining a consistent sleep schedule by going to bed and waking up at roughly the same time each day.

Singh advises you to make an effort to maintain the routine on weekends and days off.

"Your body, brain, and organ systems do not differentiate between Saturday and Sunday from Monday and Tuesday, as stated by him in March. Therefore, avoid social jet lag."

It is advisable to maintain a consistent sleep/wake routine on days off.

Use these tips if the news is contributing to your burnout and disrupted sleep

Apart from enhancing your sleep, there are other methods to prioritize your wellness and prevent burnout prior to the presidential election.

Several ways to protect your mental health were shared by licensed psychologists Tirrell De Gannes and Elisabeth Morray.

Here are three practices they suggest implementing:

• Set aside designated times for news consumption and stick to them. Consume election news only during those specific times. Avoid consuming politic news outside of your designated time slot.
• To enhance your social media algorithms, engage with content that brings you joy and relevance, and your timeline will reflect more of it.
• Maintain healthy routines daily by incorporating practices that make you feel your best, such as spending time with loved ones and preparing your favorite meals.

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