![]() Dim the lights and engage in some relaxing rituals such as stretching or yoga, reading (from a paper book!) or even a pampering skincare routine. ![]() "A wind-down routine helps your body understand that it's nearing bedtime,” says Alicia Roth, Ph.D., clinical health psychologist who specializes in behavioral sleep medicine at Cleveland Clinic. Life is stimulating, so we need to give our body and mind a break, and signal that it’s time to settle down. Try to eat your larger meals earlier in the day, focusing on wholesome, nourishing foods - and be sure to drink plenty of water.Ĭreate a wind-down routine. Why? Possibly because shifting the majority of your caloric intake to later in the day can adversely affect your digestion, keeping you awake. Emerging science suggests that eating too quickly, skipping meals and eating a lot at once (particularly later in the day) may contribute to the development of sleep disorders such as insomnia," explains Good Housekeeping Institute Nutrition Director Stefani Sassos. "You know that proper nutrition and sleep are critical to feeling your best, but new research suggests that they are more closely related than previously thought. Bright light in the morning (without sunglasses) is a powerful way to set your circadian rhythm and boost your mood and energy for the day, and it also helps regulate key hormones involved in your sleep-wake cycle, such as melatonin and cortisol,” Silverman says.Įat regular, balanced meals and explore mindful eating. “Aim for 15 to 20 minutes of natural sunlight every morning, ideally within the first hour of waking. The more this is practiced, the easier it becomes, and the more your body will start to naturally wake up around the same time,” explains Sarah Silverman, Psy.D. “This helps strengthen your sleep-wake circadian rhythm. Wake up at the same time every morning, including weekends. Knowing the building blocks to achieving good slumber is important so that you can get the sleep you need: You can also try supplementing your body's own melatonin production with a melatonin supplement (which are available in capsule, gummy or liquid form). ✔️ Natural herbs and s upplements: Certain herbs have been beloved in the naturopathic world for their relaxing and calming properties, which may help bring on sleep. And if you still aren’t sure what’s keeping you up (or waking you up), a wearable sleep tracker can gather personalized data on your nighttime habits, which could provide helpful info on pinpointing any issues. ✔️ Customized tech: If your mind starts racing once your head hits the pillow each night, you might want to try a meditation app to help distract and calm your mind. And if you're feeling anxious, you may benefit from adding a weighted blanket to your bed. Scent has soothing qualities too, so consider adding an essential oil diffuser or another form of aromatherapy. If your current window treatments let in too much light, switch to blackout curtains that offer total darkness. Sleep experts say the ideal setup is pitch black, a cool temp around 65☏ and includes a white noise machine or ear plugs if there are background sounds you need to block out. ✔️ Bedroom upgrades: The environment in which you go to bed each night plays a crucial role in how well you snooze. We've narrowed down some of the best sleep aids - whether you want to take a supplement or are looking for other ways to improve your sleep. And when it comes to supplements, the registered dietitians at our Nutrition Lab have also rigorously reviewed everything from magnesium and turmeric to protein powders, prioritizing picks that have been tested by credible third parties. On the flip side, lack of sleep can mess with all of the above, as well as hormone production, brainpower, mood, digestion and so much more.Īt the Good Housekeeping Institute, our experts know the value of a restful night of slumber as we've tested all sorts of sleep products from the best pillows to cooling pajamas. “A good night’s rest is important - it supports a healthy weight, which is good for your heart, keeps your immune system strong and recharges your body so you have the energy to keep up with life,” says Raj Dasgupta, M.D., sleep expert and assistant professor of clinical medicine at Keck School of Medicine of USC and host of The Dr. Sleep is one of the most important things that our body needs for optimal operating power, but it’s also one of the “healthy you” to-dos with which many people struggle. Tossing, turning and on-the-hour clock peeks - cue the exhausted sigh because it sounds like another restless night.
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