Struggling to sleep? Discover three simple tricks to add 90 minutes of rest tonight!
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Are you tossing and turning, watching the clock tick away as you struggle to catch that elusive shut-eye? You're not alone. Many in the senior crowd find that a good night's sleep can be as hard to find as a needle in a haystack.
But change is coming, fellow night owls! Dr. Sasha Hamdani, a board-certified psychiatrist and online sensation known as @ThePsychDoctorMD, has shared her top three sleep hacks that promise to gift you at least an extra 90 minutes of dream time tonight.
Sleep is the golden chain that ties health and our bodies together. So let's dive into these sleep-saving tips and turn those restless nights into restful slumber.
“If I’m remotely anxious, my sleep is trash. If you’re in the same boat right now, try these three things tonight. It’ll buy you at least 90 more minutes of sleep. Probably more. Just try them,” she claimed.
The Centers for Disease Control and Prevention (CDC) report that around 35% of US adults aren’t getting enough sleep on a regular basis.
Sleeping less than 7 hours per night leads to negative effects on the body that are connected to a higher risk of obesity, diabetes, high blood pressure, heart disease, stroke, and mental distress.
Experts agree that deep sleep is needed for the body to strengthen its immune system, regenerate cells, slow down brain activity, and reduce blood pressure. So, Dr. Sasha provided these tips to help your restlessness turn into relaxation.
1. Set the stage for sleep with the right room temperature
Did you know that your bedroom's temperature can make or break your sleep quality? “Your body temperature drops when sleeping as part of your natural sleep cycle,” Dr. Sasha explained.
Dr. Hamdani suggests keeping your sleep sanctuary between 60 and 70 degrees Fahrenheit. This isn't just a shot in the dark; it's backed by science. Experts agree that a cold room is the best for sleep, despite the exact number varying.
Our body temperature naturally dips to signal it's time for sleep, reaching its lowest point during the night and rising again before we wake. The Sleep Foundation recommends keeping the temperature at 65 degrees Fahrenheit, while WebMD reports that 60 to 65 degrees Fahrenheit is more apt.
Cleveland Clinic sleep psychologist Michelle Drerup points out that heat can disrupt REM sleep, the stage associated with dreaming and memory consolidation. On this note, the Cleveland Clinic recommends setting the thermostat to 60 to 67 degrees Fahrenheit.
So, by turning down the thermostat, you're actually setting the stage for a deeper, more restorative sleep.
2. Embrace the power of a warm bath or shower
It might seem counterintuitive, but taking a warm bath or shower before bed can actually help you cool down faster.
“Take a warm bath or shower before bed, so you cool off when you’re getting out,” Hamdani recommended.
As you step out of the warmth and into cooler air, your body temperature drops, signaling that it's time to wind down. This natural temperature decrease can trigger your brain to release melatonin, the hormone responsible for sleep.
Sleep specialist Olivia Arezzolo recommends enhancing this ritual with calming scents like lavender or vetiver in your body wash. These fragrances can reduce the activity of the sympathetic nervous system, which is responsible for the body's fight-or-flight response.
By calming this system, you're paving the way for a more peaceful night's sleep.
3. Invest in breathable bedding
The final piece of the sleep puzzle is your bedding. Dr. Hamdani advises using layered bedding made of breathable fibers like linen or cotton polyester.
These materials don't trap heat the way some synthetic fibers can, helping you maintain that cool, comfortable environment all night long.
Source: @thepsychdoctormd / Tiktok.
Quality bedding that promotes cooling and moisture-wicking can make a significant difference. This, and following the Scandinavian sleeping method, could hold the key to the best sleep.
The Olive and Crate Eucalyptus TENCEL Fiber Sheet Set, for example, has been voted “best overall” in The Post for its cooling temperature, breathability, and moisture-wicking properties.
Aside from these tips, there are other ways to find yourself getting sleepy even faster. You can learn all about these tips in this story here.
Will you try any of these sleep tips? Do you have your own nighttime rituals that help you drift off to dreamland? Share your experiences and insights in the comments below!
But change is coming, fellow night owls! Dr. Sasha Hamdani, a board-certified psychiatrist and online sensation known as @ThePsychDoctorMD, has shared her top three sleep hacks that promise to gift you at least an extra 90 minutes of dream time tonight.
Sleep is the golden chain that ties health and our bodies together. So let's dive into these sleep-saving tips and turn those restless nights into restful slumber.
“If I’m remotely anxious, my sleep is trash. If you’re in the same boat right now, try these three things tonight. It’ll buy you at least 90 more minutes of sleep. Probably more. Just try them,” she claimed.
The Centers for Disease Control and Prevention (CDC) report that around 35% of US adults aren’t getting enough sleep on a regular basis.
Sleeping less than 7 hours per night leads to negative effects on the body that are connected to a higher risk of obesity, diabetes, high blood pressure, heart disease, stroke, and mental distress.
Experts agree that deep sleep is needed for the body to strengthen its immune system, regenerate cells, slow down brain activity, and reduce blood pressure. So, Dr. Sasha provided these tips to help your restlessness turn into relaxation.
Dr. Sasha Hamdani shared three tips on social media for improving sleep, promising at least 90 more minutes of rest. Image source: Pexels / SHVETS Production.
1. Set the stage for sleep with the right room temperature
Did you know that your bedroom's temperature can make or break your sleep quality? “Your body temperature drops when sleeping as part of your natural sleep cycle,” Dr. Sasha explained.
Dr. Hamdani suggests keeping your sleep sanctuary between 60 and 70 degrees Fahrenheit. This isn't just a shot in the dark; it's backed by science. Experts agree that a cold room is the best for sleep, despite the exact number varying.
Our body temperature naturally dips to signal it's time for sleep, reaching its lowest point during the night and rising again before we wake. The Sleep Foundation recommends keeping the temperature at 65 degrees Fahrenheit, while WebMD reports that 60 to 65 degrees Fahrenheit is more apt.
Cleveland Clinic sleep psychologist Michelle Drerup points out that heat can disrupt REM sleep, the stage associated with dreaming and memory consolidation. On this note, the Cleveland Clinic recommends setting the thermostat to 60 to 67 degrees Fahrenheit.
So, by turning down the thermostat, you're actually setting the stage for a deeper, more restorative sleep.
2. Embrace the power of a warm bath or shower
It might seem counterintuitive, but taking a warm bath or shower before bed can actually help you cool down faster.
“Take a warm bath or shower before bed, so you cool off when you’re getting out,” Hamdani recommended.
As you step out of the warmth and into cooler air, your body temperature drops, signaling that it's time to wind down. This natural temperature decrease can trigger your brain to release melatonin, the hormone responsible for sleep.
Sleep specialist Olivia Arezzolo recommends enhancing this ritual with calming scents like lavender or vetiver in your body wash. These fragrances can reduce the activity of the sympathetic nervous system, which is responsible for the body's fight-or-flight response.
By calming this system, you're paving the way for a more peaceful night's sleep.
3. Invest in breathable bedding
The final piece of the sleep puzzle is your bedding. Dr. Hamdani advises using layered bedding made of breathable fibers like linen or cotton polyester.
These materials don't trap heat the way some synthetic fibers can, helping you maintain that cool, comfortable environment all night long.
Source: @thepsychdoctormd / Tiktok.
Quality bedding that promotes cooling and moisture-wicking can make a significant difference. This, and following the Scandinavian sleeping method, could hold the key to the best sleep.
The Olive and Crate Eucalyptus TENCEL Fiber Sheet Set, for example, has been voted “best overall” in The Post for its cooling temperature, breathability, and moisture-wicking properties.
Aside from these tips, there are other ways to find yourself getting sleepy even faster. You can learn all about these tips in this story here.
Will you try any of these sleep tips? Do you have your own nighttime rituals that help you drift off to dreamland? Share your experiences and insights in the comments below!
