Expert sleep health hacks to get you through the warmer months.
| | Happy Friday, friends! Who's excited to sleep in this weekend? I know I am. As the weather heats up, you might find yourself wondering how you can optimize your bed setup and nighttime routine to catch better, cooler Zzz's. We tapped sleep specialist Alex Dimitriu, MD, for insight into these topics and beyond. | After our sleep health Q&A, we're talking about: | | | | | Be well, Morgan Mandriota Newsletter Editor, Healthline | | | | |
| | | Written by Morgan Mandriota June 16, 2023 • 5 min read | | | | | | |
| | Alex Dimitriu, MD, is double board certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine. Below, he shares expert tips on how to sleep better year-round, especially this summer. | *This interview has been edited for length and clarity. | Q: | Everybody has different habits and preferences. What are the ideal, evidence-backed temperature and lighting settings for optimal sleep health? | | A: Sleep loves a cave, so think cool, dark, and quiet. A drop in body temperature at night helps increase deep sleep, so set the thermostat low. | Q: | How can folks optimize their bed setup to support better sleep and hygiene during the warmer months? | | A: Natural fibers [and] cottons help breathability and staying cool. Cool the bedroom naturally with windows or use an air conditioner if needed. Sleep is best in the cold. | Q: | What are your thoughts on natural sleep aids like CBD and melatonin? Are they helpful or potentially harmful? | | A: In all cases, a healthy sleep routine and reducing stress by day will help sleep vastly more than supplements. | Cannabidiol (CBD) has been shown to help anxiety more than insomnia. | Melatonin can help, but watch the dose: 1–3 mg is plenty for most. Watch for next day sedation, which melatonin can cause. | Magnesium threonate can help, and possibly ashwagandha, apigenin, or valerian root. | Q: | Which common mistakes do folks make that they may not even realize can negatively affect their sleep? | | A: - Too much exercise, food, or excitement before bed keeps heart rate up [and] gets the brain working.
- Watch for the "flip flop insomnia pattern." Some people alternate oversleeping and undersleeping. After oversleeping, you will have insomnia! So keep it regular.
- Keeping the phone too close to the bed and checking it on waking. Don't. It's like a slot machine. Too exciting.
- Rewarding behaviors when you can't sleep, [like] working on emails, eating snacks, doing housework. If you can't sleep in 20 minutes, get out of bed, sit in a dim room, and read until sleepy.
- Highly variable sleep schedules [and] sleeping in on weekends. Sleep loves rhythm. Try to keep it steady and not oversleep.
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| | | Is it healthy to sleep with a fan on? | Let's start with the pros. Sleeping with the fan on can cool down your room and offer some light white noise to drift off to. Fans can also freshen up your room by circulating the air. Research shows that turning the fan on at night can even reduce the risk of sudden infant death syndrome (SIDS) in babies.
What about the risks? Circulating air from a fan can dry out your nose, mouth, and throat and lead to congestion. It can also trigger allergies from stirring up dust and pollen. If you wake up with sore or achy muscles, that could be from the fan, too. (Some cultures believe in a superstition called fan death!)
How else can you stay cool at night? Consider using a congestion, hanging blackout curtains, wearing breathable and temperature-appropriate clothing (for example, no clothes at all, and promoting good air circulation and ventilation in your bedroom. If you *are* going to keep using a fan, don't fret! Just consider regularly cleaning the blades to reduce dust and allergens. | Tell us: What's your favorite sleep setup? TV on, air conditioner blasting, lights off? Let us know at wellnesswire@healthline.com. (Please note we may share your name and response in an upcoming newsletter!)
Read more about sleep health: | | | | | | |
| | Thanks for reading as always! If you made it to the end of this newsletter, know that your time spent with us doesn't go unnoticed. We appreciate you and your support.
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| | Did you enjoy this interview? | | | | | | | |
| | | Until next time, | | Take care of yourself, and we'll see you again soon! | | | | | This edition was powered by | cozy, cool, restorative sleep. | | | | | | View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy | Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2023 Healthline Media LLC 275 7th Ave., 24th Floor New York, NY 10001 | | | | | | |
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