Better sleep, stat.
Dr. Sasha Hamdani, a board-certified psychiatrist known on TikTok as @ThePsychDoctorMD, has taken to the platform to share her three hacks for improving sleep, and she promises that by trying them out as fast as an hour, you’ll get results half a break – at least.
“If I’m remotely anxious, my sleep is trash. If you’re in the same boat right now, try these three things tonight. It will buy you at least 90 minutes more sleep. Maybe more. Just try them on,” she said.
“Are you sleeping like st?” Hamdani asked her 950,000 followers.
For a large portion of the population, that answer is a resounding yes. The Centers for Disease Control and Prevention estimates that 35% of US adults do not get enough sleep on a regular basis.
Getting less than seven hours of sleep each night equates to a “hostile effect on the body” and is linked to a greater risk of obesity, diabetes, high blood pressure, heart disease, stroke and mental distress.
Experts agree that deep sleep is critical for the body’s restoration and growth. It strengthens the immune system and cell regeneration, strengthens muscles and bones, slows down brain activity and lowers blood pressure.
Fear not – the good doctor claims there’s a way to go from worry to revitalization with tips you can try tonight.
“Your body temperature drops when you sleep as part of your natural sleep cycle,” she explained.
A few hours before bedtime, this temperature drops by one to two degrees Fahrenheit to help the body sleep, reaching its lowest point about two hours after you’ve started cruising to sleep.
Hamdani noted that body temperature begins to rise hours before we do as part of the awakening process.
Armed with this knowledge, she said there are three ways to support these fluctuations and improve the quality and quantity of sleep.
Manage your bedroom temperature
“Keep your bedroom between 60 and 70 degrees Fahrenheit,” Hamdani said. Her advice echoes that of other experts, who believe a cool room is best for sleep, though the exact number varies.
The Sleep Foundation says to aim for 65 degrees Fahrenheit, while WebMD reports that you’re best between 60 and 65 degrees Fahrenheit. The Cleveland Clinic advocates setting the thermostat to 60 to 67 degrees Fahrenheit to turn your bedroom into a “cool, dark and quiet” cave.
Cleveland Clinic sleep psychologist Michelle Drerup explains that “heat is a big disruptor of REM sleep,” the stage of sleep associated with dreaming.
Take a warm bath or shower
“Take a warm bath or shower before you go to bed so you’ll be refreshed when you go out.” Hamdani advised.
This recommendation is in line with sleep specialist Olivia Arezzolo, author of Bear, Lion, Wolfwho previously said that showering before bed stimulates the production of melatonin.
Arezzolo had a few other tips for switching off while foaming.
“While you’re in the shower, I recommend incorporating calming scents into your body wash, like lavender and vetiver, as both reduce sympathetic nervous system activity, which can otherwise make you feel tense,” she said.
Get better bedding
“Use layered bedding made from breathable fibers such as cotton linen or polyester; those super soft mixes lock in the heat,” he advised Hamdani.
Sleep experts say overheating is a common sleep saboteur, and investing in quality bedding and following the Scandinavian way of sleeping could be the key to keeping it fresh.
In terms of expert-approved bedding, The Post voted the TENCEL Olive and Eucalyptus Sheet Set “best overall” for cooling temperature, breathability and moisture-wicking properties.
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