{"id":5603,"date":"2021-09-27T03:13:17","date_gmt":"2021-09-27T02:13:17","guid":{"rendered":"https:\/\/towncryyers.com\/?p=5603"},"modified":"2021-09-27T03:13:22","modified_gmt":"2021-09-27T02:13:22","slug":"9-experts-share-their-best-sleep-tips","status":"publish","type":"post","link":"https:\/\/towncryyers.com\/index.php\/2021\/09\/27\/9-experts-share-their-best-sleep-tips\/","title":{"rendered":"9 Experts Share Their Best Sleep Tips&#8230;"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Better zzz\u2019s start here.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By Elaine Lipworth, Senior Content Writer at Thrive Global<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As we celebrate the holidays and prepare to enter a new decade, there\u2019s no better opportunity to make a fresh commitment to sleep. At Thrive we are always talking about the value of establishing a great nighttime routine \u2014 if you don\u2019t already have one. That includes keeping a regular bedtime, avoiding caffeine late in the day and keeping the bedroom dark, quiet, and cool. That said, we talked to a panel of leading experts in the field of sleep for their out-of-the-box tips to help you make 2020 the year of better zzz\u2019s. Read on for their advice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Watch something funny<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cI always make sure the last hour before bed is for relaxing, calming activities. That often means sitting on the couch and watching a comedy TV show we\u2019ve recorded. Our brain usually needs 30 to 60 minutes to wind down before it\u2019s ready for bed, so that helps me to avoid getting into bed while my mind is still active.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Philip R. Gehrman, Ph.D., associate professor of psychology at the University of Pennsylvania<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Stick to a routine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cScience shows that going to bed (and waking up) at more or less the same time \u2014 including weekends \u2014 will lead to better, consistent shut-eye, because your brain will recognize when it\u2019s time to sleep. You might want to try adding wind-down steps in advance of your bedtime.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014 Shelly Ibach, President and CEO of Sleep Number; Sleep Editor-at-Large, Thrive Global<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Take a hot shower<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cMy favorite science-backed sleep tip is to take a hot shower or a bath immediately prior to bedtime because the sudden drop in body temperature is a physiological signal for sleep. Plus, baths and hot showers are relaxing, and they\u2019re breaks from screen time too!\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Katherine Duggan, Ph.D., assistant professor of social and health psychology at North Dakota State University, specializing in sleep and health<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Keep a notebook by your bed<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cIf I wake up and have trouble falling asleep, or falling back to sleep if I\u2019ve woken up, it is usually due to thinking too much about all the work I have to do! One strategy I use to deal with these invasive thoughts: I keep a small notebook and pen on my bedside table. If I suddenly remember something I need to do, I can write it down and stop worrying about forgetting it and hopefully fall asleep.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Kristen Knutson, Ph.D., associate professor at the Center for Circadian and Sleep Medicine at Northwestern University<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Try a relaxing form of yoga<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cI recommend&nbsp; a practice called Yoga Nidra that involves the combination of focused breathing, body scanning, visual imagery, mindfulness and gratitude. It can help to induce a state of deep rest and relaxation. And of course, if you allow yourself to truly relax after a long and busy day, you are more likely to fall asleep than if you stay up stressing.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Fiona Barwick, Ph.D., director of the Sleep &amp; Circadian Health Clinic at Stanford University<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Keep a sleep-inducing plant in the bedroom<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cPlants can be things of beauty and can soothe our emotions \u2014 they can relax us and thus help us sleep. There is increasing evidence that the fragrances of plants such as jasmine and lavender can specifically aid sleep, which is why these are popular essential oils pre-bedtime. Other plants worth trying include chrysanthemum, rose, and valerian. You can keep the plants in your room and just remember to expose them to sunlight during the day when you can. Also, the fragrances from these plants are captured in the form of herbal essences, so those can be used instead if you\u2019d prefer.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Monique Simmonds, Ph.D., deputy director of science at London\u2019s Royal Botanic Gardens and author of Kew: The Gardener\u2019s Companion to Medicinal Plants<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. Develop a pre-sleep gratitude practice<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cStudies show that practicing gratitude, particularly at bedtime, improves quality of sleep. Here\u2019s what you might do: Keep a notebook and a pen on your bedside table. Every night before going to sleep, write down three things you\u2019ve been grateful for or have appreciated that day. It is particularly helpful to think about small things you\u2019ve appreciated or been grateful for, such as someone holding the door open for you when you had your hands full.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Inna Khazan, Ph.D., health and performance psychologist, faculty member at Harvard Medical School specializing in sleep, and author of Biofeedback and Mindfulness in Everyday Life<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8. Pay attention to your internal thermostat<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cIn order to make sure I get to bed on time, I pay attention to my body\u2019s temperature. Every night when it is time to fall asleep, our body lowers its temperature by two to three degrees Fahrenheit. To lose that excess heat, our feet and hands act as radiators to dispense heat from the body out to the environment around us. This process happens every night and it is our body\u2019s way of telling us it is time to go to bed. I often use this signal \u2014 feeling extra heat in my hands and feet \u2014 as a reminder to stop what I\u2019m doing and call it a day.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Eti Ben Simon, Ph.D., a neuroscientist at the University of California, Berkeley\u2019s Center for Human Sleep Science<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9. Make the bed your happy place<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cMy sleep tip is simple. I don\u2019t treat the situation of being in bed while awake as a problem that needs to be solved, treated or fixed. Learning to not only accept, but enjoy the state of being in bed makes most sleep problems instantly disappear. I don\u2019t judge my sleep by how quickly I become unconscious. It\u2019s about simply focusing on rest, an action we have total control over, and less on how long it takes to fall asleep.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014Dr. Christopher Winter, M.D., Director of the Charlottesville Neurology and Sleep Medicine Center, author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Originally published at Thrive Global<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Better zzz\u2019s start here. By Elaine Lipworth, Senior Content Writer at Thrive Global As we celebrate the holidays and prepare to enter a new decade, there\u2019s no better opportunity to make a fresh commitment to&#8230;<\/p>\n","protected":false},"author":1,"featured_media":5604,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[10],"tags":[88,110,1820],"class_list":["post-5603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-health","tag-sleep","tag-tips"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>9 Experts Share Their Best Sleep Tips... - Towncryyers<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/towncryyers.com\/index.php\/2021\/09\/27\/9-experts-share-their-best-sleep-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Experts Share Their Best Sleep Tips... - Towncryyers\" \/>\n<meta property=\"og:description\" content=\"Better zzz\u2019s start here. 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