Some of us have said that the extreme highs and lows of 2022 meant more of the latter than the former. The Centers for Disease Control and Prevention (CDC) reports in its latest National Health Interview survey that nearly 15% of adults struggle with it. Fall asleep most nights. We all understand the importance of getting enough quality zzz, but major life changes and external stressors (the ongoing pandemic and impending economic recession) have made it even more difficult. It can get difficult.
Consider this your sign to take sleep quality seriously in 2023. On average, people who sleep well are more likely to have a positive outlook on life.”
Good sleep has the power to improve our emotional and mental health, lift our moods, and create a more positive outlook on life. It tends to seep into other areas of our lives, such as our careers.
Sleep Tips From The Experts You Can’t Sleep Without
Which drink helps you fall asleep
Chamomile, green tea, tart cherry juice, and water are all suggested by sleep expert Dr. Wendy Troxel to induce sleep. The melatonin hormone found in cherry juice helps regulate the sleep-wake cycle, and the L-theanine amino acid found in green tea promotes relaxation. Chamomile has long been studied for its natural anxiety-reducing benefits, says Troxel, and drinking plenty of water throughout the day can help prevent trips to the bathroom that disrupt sleep.
Instead, drink coffee, alcohol, and caffeinated sodas to help you stay drowsy longer, says Dr. Troxel. For better sleep, avoid taking these several hours before bedtime.
What to do if you can’t sleep because of anxiety
Stressing out about insomnia causes sleep anxiety, creating cycles of sleep deprivation. If anxiety keeps you from waking up, follow the steps to find out why. A truly restful sleep may not be possible until the underlying problem is addressed. Limiting blue light exposure, creating a relaxing environment, maintaining a solid sleep schedule, and meditating can all help ease this bedtime anxiety.
If you’re irritated by what’s going to happen the next day, try rounding up your event preparation time an hour before bedtime and sticking to your normal bedtime routine, says sleep psychologist Jade Wu. says Dr. If you’re still worried about tomorrow, understand that cases of nighttime jitters are typical. Fighting it can make it even harder to fall asleep. Sleep doctor Dr. Michael Breus previously told Well+Good: “And this is perfectly normal behavior.”
Expert-approved mental hacks for falling asleep in a pinch
You’ve puffed your pillows, turned off your phone, and drank your cherry juice, but your mind is still racing despite the aforementioned sleep tips. Calm your busy brain with these brain teasers recommended by experts.
If your worries are keeping you up at night, try setting aside a certain amount of time outside your bedroom to focus on your concerns. Her Dr. Rebecca Robbins, a sleep expert, previously told Well + Good: If your problem worry is not getting enough sleep, try using paradoxical intent to “forget” the mounting pressures of insomnia, or use the cognitive shuffle to occupy your mind. .
Exact way to buy a good mattress online
If you toss and roll, it may be due to a mattress that is too old. Thanks to the internet, you can buy almost anything online, including furniture, at the click of a button. Buying a mattress online can be difficult. Especially if you don’t have the chance to actually try it. Thankfully, many quality mattress brands such as Layla allow you to try out beds for a period of time before making a final decision.
Jeff Brannigan, director of programming for Stretch*d, says this testing period will ensure your body gets the support it needs. “If you have a mattress that doesn’t fit your body, you’re physically paying for it,” he previously told Well+Good.
How the Scandinavian Sleep Method Improves Sleep Habits and Relationships
Cuddling in bed with your partner is great, but sometimes one comforter just isn’t enough. If you find yourself constantly fighting boos for your share of the comforter, consider adding a second boo.
Well+Good writer Alexa Cassanova tried the Scandinavian Sleep Method with her husband and doubled the number of comforters. This handy sleep tip allowed them to lap and writhe all night without disturbing each other.Another bonus Casanova writes about her is temperature control. Each partner gets their own blanket and can hog as many covers as they like, so no one gets overheated or cold. Score!
One thing to note is that two queen or king comforters can be awkward blankets. Consider a comforter set.
Create an Afternoon Routine for Better Rest
Preparing for a good night’s sleep should begin long before you even get into your pajamas.Get plenty of natural light and exercise, according to sleep experts Before Sunset is especially useful for correcting disturbed sleep patterns. Lack of sunlight produces too much melatonin, making you sleepy throughout the day. Lack of exercise also means a lack of slow-wave sleep, which the body needs to repair itself.
For better sleep, avoid caffeinated drinks in the afternoon and curb the urge to curl up in bed after work. “We tell our patients that beds are for sleep and sex,” her sleep expert Dr. Carleara Weiss previously told Well + Good. “Everything else should be outside the bed.”
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