Doctor’s orders! Get in your eight hours.
Of course, it’s not always so easy to spend the whole night with your eyes closed. according to a Gallup According to a survey published earlier this year, only a quarter of Americans get the recommended eight hours of rest per night.
Groggy Gen Zers aren’t having it. Recently, sleep-deprived Zoomers have taken to social media to shed light on the sleep epidemic, find solutions, and share their routines for rest — something like this “get ready with me“To hit the sheets.
The new trend is called “sleepmaxing” And it has already deleted hundreds of thousands of posts on TikTok. Content creators are sharing all their favorite tips and tricks and nothing is off limits.
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Some? health lover have even recommended acupuncture mat To help relax muscles and blue light-blocking glasses To reduce eye strain. Others are encouraging screen-obsessed youth to replace their phones kindles At night.
even if neurologist went viral after discussion moon juiceOr what she calls “Late-Night Candy,” a berry-flavored supplement that combines magnesium and L-theanine. According to the TikToker, the combination promotes alpha waves in the brain and promotes a “state of flow” and a “feeling of calm.”
Obviously, there’s no shortage of things to try if your sleep is disrupted.
But, for those who may have more doubts about swallowing a handful supplements Or taping their mouth Stop, we’ve got recommendations from a real sleep expert.
Dr. Jessica Cho A trained physician and self-proclaimed “sleep doctor” who has over 60,000 followers on TikTok. Working as a traveling hospitalist, she’s also spilling all her secrets for a full night’s sleep.
In one of his popular positionsCho has outlined the ultimate guide for sleep seekers, whether you’re looking to improve your circadian rhythm or keep a partner from tossing and turning all night.
His list of items isn’t too strange. In fact, you’ve probably already heard of most of them. Many are supported by science; Like a weighted blanket, which can reduce anxietyand black curtains, which are shown to reduce Disruptive light exposure.
Below, find Dr. Cho’s complete gift guide for sleepmaxing before the holidays, and be sure to browse the Post Wanted team’s top selects sleepVery.
According to Cho, a weighted blanket is a great addition to your sleeping gear.
“There’s really good evidence about how they help you sleep,” he suggested.
A National Library of Medicine Studies in Sweden found that weighted blankets can effectively improve sleep quality, and reduce symptoms in patients with sleep disorders, attention deficit hyperactivity disorder, and autism spectrum disorders.
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Next on Cho’s list is something that doubles as great home decor.
“Blackout curtains,” she insisted. “Especially if you’re a shift worker.”
Some people who work late night shifts will need to train their bodies to sleep at different hours of the day. One way to do this is to use blackout curtains – which reduce exposure to light, and as a result allow the body to produce melatonin which regulates the natural sleep-wake cycle.
But, blackout curtains aren’t just for shift workers. A 2023 study published by oxford academic Turns out that exposure to light at night is linked to obesity, diabetes and high blood pressure.
Proper head support is important for spinal alignment and sleep quality.
Cho recommends gel pillows or both cooling pillows Specially designed pillows for deep sleep, as well as for people with special medical needs.
“If your loved one has a CPAP and they hate sleeping on their back, this is pillows This helps with that,” she also explained.
A study in National Library of Medicine Suggests that the appropriate height of the pillow can provide adequate support to the head and neck to reduce tension in the cervical spine and relax the neck and shoulder muscles.
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Maintaining a good mood is important for sleep and there are some ways to promote it. If going out into the sun isn’t an option this winter, light therapy may be.
“These lamps with at least 10,000 lux are good for seasonal depression, jet lag, etc.,” Cho shared.
She recommends exposure for about 30 minutes in the morning.
A study published by National Institute of Health showed that patients with seasonal affective disorder who received bright light therapy for four weeks reached symptom remission.
The last item on Cho’s list is a little strange, but it’s still a great gift for a man obsessed with his beauty.
“Silk pillowcases,” she said. “Good for your skin and hair. Plus, they feel good too.”
Although there are not many studies that show that silk pillows have a direct effect on sleep quality, the material has temperature-regulating properties that can prevent overheating and help keep sleepers comfortable .
Connected: Silk Pillowcases Are Game-Changers for Skin and Hair – 9 Best Buys We Tried
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