There is no shortage of sleep aids, be they natural or chemical. That doesn’t come as a surprise, especially when you consider that an estimated 50-70 million Americans experience sleep disorders. Restless leg syndrome, insomnia, and sleep apnea, among others, can make it difficult to fall or stay asleep. Some people don’t have a sleep disorder; rather, their lifestyle or dietary habits prevent them from shutting their eyes at bedtime with ease. 

What Is Tart Cherry Juice?

Extracted from cherries from the Montmorency cherries, or sour cherries, tart cherry juice is a natural source of antioxidant compounds. According to recent medical research, tart cherries offer a list of potential health benefits. Some preliminary studies found that sour cherries may help improve exercise recovery and improve sleep. It may also reduce total inflammation in the body, although more research is still necessary on that. 

How Can Tart Cherry Juice Promote Better Sleep?

Researchers believe that tart cherry juice is a safe and effective sleep aid. The theory behind this is that tart cherries contain the following sleep-inducing ingredients:

• Tryptophan: This amino acid converts into serotonin and melatonin in the body. Both of those hormones can influence mood, behavior, and sleep cycles. 
• Melatonin: Tart cherry juice is naturally rich in melatonin, a hormone that the body naturally secretes. Researchers note that it regulates the body’s sleep cycles and many supplements that contain melatonin help increase the duration and quality of sleep. 
• Antioxidants: Naturally rich in antioxidant and anti-inflammatory compounds, tart cherry juice may help reduce muscle soreness or aches, which can make you more comfortable and relaxed during the night. 

What Does The Research Say?

Up until this point, there have only been four studies that looked at tart cherry juice’s efficacy on improving sleep. Those four studies were:

• In 2010, a study included 15 adults over the age of 65, all of whom had insomnia. They were asked to drink one cup of a tart cherry-apple juice blend or a placebo drink first thing every morning. They drank the same amount again one to two hours before bed. After two weeks, the participants who drank the tart cherry juice displayed slightly better sleep index and reduced insomnia symptoms. 
• A 2012 study included 20 volunteers, who either consumed a placebo or tart cherry juice concentrate for a week straight. Study authors noted that melatonin was significantly higher in the tart cherry juice group. Plus, they increased sleep duration and quality. 
• A two-week study from 2018 consisted of eight adults over age 50. Participants who drank 240 milliliters (ml) of tart cherry juice twice per day sleep more than participants who drank a placebo. 
• In 2022, study authors followed 19 elite female field hockey players for five days. They were separated into two groups, one of which consumed 200 ml of tart cherry juice in the morning and 200 ml in the evening. The other group consumed the same amount of a placebo. The group that consumed tart cherry juice experienced improved sleep quality. 

How Much Should You Drink For Better Sleep?

If you are interested in experimenting with tart cherry juice for better sleep, you can start out with the doses from the aforementioned studies. Most of the referenced studies instructed participants to consume two eight-ounce servings of tart cherry juice per day. The participants drank one glass in the morning and one glass in the evening. When you buy tart cherry juice, make sure to get the one without added sugar. Consuming sugar before bedtime will interfere with sleep, rendering the cherry juice ineffective. If you want to try tart cherry juice in powder or pill form, you can take about 480 milligrams (mg) per day. 

The last thing to remember is that most of the participants in the studies experienced improvements after supplementing with tart cherry juice for seven to 10 days. If you do not see results after two weeks, you can assume that tart cherry juice is not the right sleep aid for you.

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Do you typically find yourself mindless scrolling through Instagram reels? Are you glued to your television binge-watching different shows and movies on a nightly basis? If you find that chunks of time are slipping away because of your screen addiction, you are not alone. Roughly 61% of people admit that they are addicted to digital screens and the internet. Worse than that, the constant connection to screens can take a toll on your mental health and overall quality of life. 

That’s where a digital detox comes into play. A digital detox can help relieve anxiety, improve self-esteem, and encourage more restful sleep. According to one survey, about one-fifth of people cited technology as a source of stress. About 43% of respondents checked their emails, messages, and social media constantly. Another study found that about 25% of smartphone owners between the ages of 18 and 44 don’t remember the last time their phone wasn’t within arm’s reach. 

Health experts note that heavy smartphone use can cause alterations in the brain. Every scroll, email check, or text message ping sends a dopamine rush to the same area of the brain that responds to addictive substances. If you feel like that describes you, a digital detox may be the right choice. Continue reading to learn how to do one.

Turn Off Your Push Notifications

Seeing constant updates about what is happening in the world can inform you of what is happening at all times. It can also be distracting, especially if you allow yourself to get interrupted throughout the day. You’re never truly focused if you are constantly distracted by notifications. One easy fix is to turn off as many notifications as you can live without. Consider muting group messages between friends that do not contain vital information, or turn off social media notifications. 

Put Away Your Phone During Mealtime

How often do you go out to eat and see people with gleaming smartphone lights directed back at their faces? According to research, having your phone on the table can reduce the quality of interactions, even if you don’t check it. What happens is that your brain is essentially waiting for the phone to light up, meaning you are not fully present in the conversation. The more energy you direct toward your device, the less energy you have to give to whoever is with you. 

Make Your Bedroom A Tech-Free Zone

Do you feel naked without your device in hand or next to you at all times? If you do, you need a digital detox. Now, most people use their phone as an alarm clock, so keeping it out of the bedroom may be an impossible feat. That said, if you take your phone to bed, it’s easy to start scrolling as soon as your head hits the pillow. Leave your phone on your nightstand, or in the drawer of your nightstand and invest in a simple alarm clock to avoid temptation. Screens also emit blue light, which can trick your brain into staying awake because it thinks that it’s daytime. 

Limit Yourself To One Screen At A Time

How often do you watch something and end up on your phone about 10 minutes or so into whatever you’re watching? Multitasking is not a bad thing, but multi-screening is. Make a habit of only looking at one screen at a time in order to help improve concentration. Plus, focusing on a movie with the family can lead to more enjoyment, which you may not otherwise experience if you checked Facebook 12 times while watching the movie. 

Convert To Black And White

We are not saying that you should revert back to the era before color television. What we are saying, though, is that smartphones are very alluring because of the vibrant colors and clarity. Many smartphones allow you to change the settings, allowing the phone to appear in grayscale. Removing vibrant colors may make your phone less pleasurable, which causes you to reduce overall screen time. 

Spring Clean Your Social Media Accounts

Research shows that the more time you spend on social media, the likelier you are to feel worse about yourself. In fact, one study found that the more time participants spent on Facebook, the poorer their mental health outcomes were. That isn’t surprising when you consider the fact that people only see a highly curated version of peoples’ and celebrities’ lives. Don’t allow social media to suck you into its vortex! You can spring clean your social media accounts by blocking, muting, unfollowing, or deleting people or things that do not bring joy or happiness into your life. You can use social media to inspire positivity!

It’s impossible to escape technology these days, but you can do things to limit your screen time. If you find yourself checking emails, texts, and social media too frequently, consider doing a digital detox. It may just help you improve sleep, posture, and self-esteem.

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If you are like any other American adult, then you are no stranger to a little sleep trouble. In fact, one in three American adults does not get a sufficient amount of sleep every night, according to the Centers for Disease Control and Prevention (CDC). A lot of people turn to a number of vices in order to get quality shut-eye. 

Magnesium spray, which is a trendy relaxing spray that was popularized on social media platforms, is said to promote sounder sleep. Can a few spritzes on your skin be the all-natural sleep aid you’ve been looking for? Is misting yourself with magnesium spray just another overhyped social media trend? We’re going to cover all that and more in this article. 

What Is Magnesium? 

Magnesium is a vital mineral in the body that is involved with numerous functions, including those relating to nerves and muscles. Magnesium also aids with mood regulation and energy production. Although the body produces magnesium, health experts recommend obtaining it via magnesium-rich foods or supplements. Alternatively, you can apply magnesium oil topically on the skin, which absorbs the mineral. In order to make magnesium oil, you add magnesium chloride flakes to water to create an oily liquid. 

What Is The Connection Between Magnesium And Sleep?

As previously mentioned, magnesium supports nerve function and muscle relaxation. It also aids with the production of melatonin, the hormone that helps control the body’s sleep-wake cycle. Magnesium is also essential for DNA and protein synthesis, in addition to reproduction and cellular health. 

When magnesium levels dip too much, you may find yourself tossing and turning, or waking up too early. It’s also possible to feel more stressed or restless at night when magnesium levels are low. According to research, people with higher magnesium levels experience better sleep, longer rest, and improved energy during the day. A February 2022 systematic review found a link between magnesium levels and sleep quality. That said, researchers that examined clinical trials noted magnesium supplementation for sleep disorders were mixed. 

As of now, scientists believe that magnesium influences brain chemicals, including GABA, NMDA, cortisol, renin, and melatonin. All of these can affect relaxation and sleep quality. So how much magnesium do you actually need? The general recommendation is 310-420 milligrams per day for adults, depending on age, sex, and pregnancy status. 

Does Magnesium Spray Actually Work?

According to studies, taking magnesium orally may improve sleep quality, reduce daytime drowsiness, and regulate circadian rhythm. That said, clinical evidence for skin absorption is lacking at the moment. That said, many magnesium spray users report that it helps them sleep better, due to the spray’s muscle-relaxing properties. Just keep in mind that more studies are needed to confirm if magnesium spray is a viable sleep aid. 

Absorption Is The Problem With Sprays

Research confirms that topical application of magnesium oil can help relieve nerve pain and muscle cramps. One of the issues, however, with magnesium spray is that it is not as easily absorbed by the body compared to oral intake. For people who have gastrointestinal issues, or issues taking supplements, magnesium oil can be a viable option. The spray, however, may not be as easily absorbed by the skin. No published data indicates a better or worse comparison of transdermal absorption compared to magnesium supplementation. Some data, however, indicates that the skin can absorb the spray when used in close proximity to a high density of hair follicles. Basically, spritz the magnesium spray where you have a lot of hair follicles to increase absorption. Don’t just mist it in the air and think that you will sleep like an angel. 

How To Choose The Right Magnesium Spray

Just like most items under the health and wellness umbrella, not all magnesium sprays are created equal. Health experts encourage you to look for the following in your magnesium spray:

• Magnesium source: Magnesium chloride is the most recommended because it is more easily absorbed by the skin. 
• Third-party testing: Choose a brand that is independently tested for safety and quality. You can tell this by a seal on the spray bottle or information on the company website. Common third-party testers include NSF and USP. 
• Purity: Make sure to select products that are free of artificial additives and unnecessary chemicals. Magnesium sprays should only contain a couple ingredients!

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The leaves have fallen and colder temperatures and longer nights are here. People associate winter with cozy blankets and hibernation, so it’s only natural to think that sleep is much easier. While this may be the case for some people, many people struggle to get sufficient and quality sleep. If you are one of those people, this article may help you find more zzz’s this winter.

The extended darkness can throw off your circadian rhythm, which can disrupt sleep schedule. Lack of sleep or poor sleep can make you feel sluggish, which can cause stress, overeating, and mood swings. Additionally, people who live in darker areas may develop seasonal affective disorder (SAD), a condition that can negatively impact sleep and mood. 

Although there may not be a magic remedy to help you fall asleep instantaneously, you can improve sleep with a few simple tips. You have the power to fight the elements that may make sleep more difficult. Continue reading to learn how you can improve sleep this winter. 

Use A Humidifier

Your sleeping environment can dictate how well you sleep. Many people can experience trouble breathing because of indoor heating. The heat increases dryness in the home and it can cause dry mouth, making it difficult to breathe properly while sleeping. This is especially dangerous for people with sleep apnea or asthma. A small humidifier in your room may be the key to unlock sound nights of sleep this winter. 

Don’t Wind Down Too Early

Obviously, the degree of darkening during the winter depends on where you live. Some places in the United States may only experience eight hours of daylight per day, while western and southern states may get a couple extra hours of daylight. Reduced daylight means that your body can’t rely on regular cues from light and darkness, thus leading to a circadian shift. More darkness can affect melatonin production, especially if you spend more time indoors. Because it gets darker earlier, it’s easier to wind down earlier. Instead, stick to your regular sleep habits because you may fall asleep too early and wake up in the middle of the night if you wind down too early. Keep your circadian rhythm in sync with its usual schedule to avoid under- or over-sleeping. 

Watch Out For Overeating

How does this affect your sleep? Well, winter can cause people to eat more and exercise less. The colder weather causes people to crave heartier, larger, and heavier meals. A large meal may make you feel tired, but overeating (and the weight gain that may ensue) isn’t great for sleep quality. Additionally, eating a large meal too close to bedtime can increase the risk of heartburn or gastrointestinal issues, which can disturb sleep. 

Keep Exercising

Exercise is beneficial for quality, nightly rest, no matter what time of year it is. Staying physically active can also reduce symptoms of SAD, which can impact sleep. Timing your exercise during winter is of the utmost importance because the time at which you exercise can increase the benefits. A short workout in the morning can help energize the body. Additionally, working out before dinner can prevent you from crawling into bed right after dinner. Basically, exercise can help keep your biological clock alert and keep you awake at the right times. 

Warm Up Before Sleep

The last thing you want to do is get into bed with the shivers. You don’t need to crank the heater, but it may help to warm up the body in some cozy pajamas or a blanket before getting into bed. Layering up can help you trap body heat, keeping you toasty warm and comfortable. Flannel pajamas, long-johns, fleece clothing, hoodies, and socks can increase your core temperature. You can also drink hot tea or hot water with lemon before bed to help warm up the body. Just make sure that your warm beverage is caffeine-free, otherwise you will have difficulty falling asleep.

Get Light In The Morning

You can sleep better when the body produces more melatonin, but more daylight is necessary for this to happen. Generally, melatonin gets secreted about an hour and a half to two hours before you go to sleep. Since the winter morning light is not as bright, daytime melatonin production may be suppressed. The typical big highs and lows of melatonin don’t happen during the winter, causing feelings of sluggishness or fatigue during the day or poor sleep at night. To counteract the season, go outdoors in the morning to get some sun exposure, provided that’s possible. If it’s too cold to sit outside and the sun is out, sit by the window for the first couple hours to increase more melatonin secretion later at night. 

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Acid reflux can flare up after a large meal, especially if it is rich or highly acidic. You may also experience symptoms if you lie down too soon after you finish eating. The stomach acid rises into the esophagus, which causes heartburn and other symptoms. You may be able to manage acid reflux if you only experience it occasionally, but chronic acid reflux, also known as gastroesophageal reflux disease (GERD), may require treatment. 

What Is Acid Reflux?

The contents of the stomach are only supposed to travel one way: down. Acid reflux is characterized by stomach acid traveling up back into the esophagus and throat. When acid creeps into places it does not belong, you will feel the results. Acid irritates the tissues and causes inflammation in the esophagus, which runs from the stomach up through your chest to the throat. 

Nearly everyone has experienced the occasional bout of acid reflux, which may feel like burning stomach pain or indigestion after eating. You may also experience a burning sensation in the sternum area, or heartburn. Occasional acid reflux is not a disease, but constant acid reflux can cause real damage.

Why Is Acid Reflux Worse At Night?

Many people experience acid reflux if they eat too late and do not wait before lying down to go to sleep. Gravity works against you, as lying flat makes it easier for the contents in the stomach to enter the esophagus. The size and contents of your meal also play a role in acid reflux development. Drinking alcohol, smoking, or other lifestyle factors, such as taking certain medications, can make heartburn worse. 

Chronic acid reflux can interfere with sleep quality, according to the U.S. National Library of Medicine. Making small adjustments to your nighttime routine can help improve sleep and reduce heartburn or acid reflux symptoms at night. Continue reading to learn more.

Elevate Your Sleeping Position

If you have acid reflux, sleep experts recommend that you elevate your head four to six inches higher than your stomach. Extra pillows may not be sufficient, though, so you may require a special wedge support block or pillow. You can also use risers at the head of your bed to confirm that your head is elevated. 

Make Some Lifestyle Modifications

If you are overweight or obese, losing weight may help alleviate symptoms of acid reflux, such as heartburn. There are so many diets and weight loss programs available, so losing weight is very doable, so long as you can motivate yourself. You can also try our Full Body Cleanse to help improve your overall health. If you smoke, consider reducing your intake or quit entirely. Finally, choose pajamas or clothes that are not too tight when you go to bed, as putting extra pressure on the stomach may worsen acid reflux symptoms. 

Plan Dinnertime And Bedtime

Whatever you do, do not go to bed soon after finishing your dinner. Ideally, stay up for at least three to four hours after your last meal or snack. When you eat smaller meals throughout the day, you’ll be less inclined to eat a large meal for dinner. You can also make lunch your biggest meal of the day to reduce the size of your meal for dinner. 

Consider Medication

If you can avoid non-steroidal anti-inflammatory medications, such as ibuprofen, naproxen, and aspirin, that would be ideal. Choose acetaminophen when you need an over-the-counter pain reliever. You can also experiment with antacids to provide quick acid reflux relief. If symptoms persist, talk with your healthcare professional to develop a plan of action. 

Check Your Diet

Last, but certainly not least, you have the easiest way to correct symptoms. Besides eating smaller portions more frequently, it is best to avoid foods that cause problems when eaten too close to bedtime. Limit drinks that contain caffeine and avoid alcohol, in addition to avoiding highly acidic fruits and vegetables. The more acidic your meal, the more likely you are to experience acid reflux symptoms.

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We are in the thick of cold and flu season, people! For this reason it is integral to enhance immune function, which is why we are providing you with some nutrient-dense recipes in this article. The unfortunate reality is that there is no magic pill or silver bullet that magically transforms the immune system into a forcefield that protects the body from everything. And the sad reality is that most immune-boosting recommendations seem boring. Hopefully, the recipes in this article are anything but boring to your taste buds!

Why Is The Immune System So Important?

In brief, the immune system protects the body from harmful substances, including germs, bacteria, fungi, and pathogens. As long as it is running smoothly, you don’t even notice the immune system’s existence. If it stops working properly, either because of aggressive germs or general weakness, you will get sick. Some germs may only make you ill the first time you encounter them, while others may cause sickness time and again. When the immune system is working properly, it:

• Activates and mobilizes to neutralize germs that can harm the body
• Ends the attack once the threat has been taken care of
• Distinguishes between cells that are yours and those that do not belong in the body
• Learns about germs after you have come in contact with them, and develops antibodies against them
• Sends out those antibodies to destroy germs that attempt to enter the body in the future

You can improve sleep hygiene, exercise regularly, spend time outside, and eat healthy foods to maintain healthy immune function. Rather than just giving you a list of foods to eat, we are providing you with tasty recipes that may contribute to more efficient immune function. 

Green Juice Shots

Feeling a little sluggish lately? Boost your energy, enhance immune function, and improve digestion with these green juice shots.

Click here to make the recipe. 

Carrot Ginger Soup

One of the best ways to keep your immune system strong is by focusing on immune-boosting foods, and this soup has a lot of them!

Click here to make the recipe. 

Vitamin C Immune Booster Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this nutrient. This smoothie is full of vitamin C, so drink up!

Click here to make the recipe. 

Fall-Spiced Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal smoothie.

Click here to make the recipe. 

Garlic Miso Soup

Roasted garlic is simmered with miso and kale to create a wonderfully fragrant soup that helps boost gut health and immune strength.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Lemon Ginger Sorbet

Obey the sorbet! Boost your immune system with a bowl of this sweet and tangy dessert. Ginger lemon sorbet is exactly what you need in life.

Click here to make the recipe.

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Anxiety, stress, and overstimulation are a few of the factors that can cause you to toss and turn at night. If you have ever spent a night tossing and turning without getting more than a total hour of sleep, you understand the struggle. The sun rises and you are immediately in a bad mood because you were unsuccessful at getting proper shuteye. In this article, we will explore why tossing and turning occurs and how to put it to bed, pun fully intended. 

There are numerous reasons that cause you to toss and turn all night. Overstimulation, an underlying medical condition, anxiety, and more are all potential causes. Let’s take a closer look at more causes and how they impact your sleep. 

Feelings Of Stress

Stress can cause a variety of physical and mental symptoms that can make it harder to fall asleep. High stress levels can cause tense muscles, which can make it difficult for your body to relax while lying in bed. A study from 2017 found that higher stress levels reduced overall sleep quality in medical students. 

Inconsistent Sleep Schedule

Going to bed when you are not tired, or going to bed too late or too early, can affect overall sleep quality. It seems strange that being overly tired can make it harder to fall asleep, but it happens a lot. The main thing researchers want you to know is that a consistent sleep schedule can reduce tossing and turning and increase sleep duration. 

Feeling Anxious

If you have an anxiety disorder, increased anxiety at night can make it harder to fall asleep and remain asleep. A 2017 study found that somatic anxiety significantly impacted sleep quality. An anxious or racing mind can make you feel restless, which can cause you to toss and turn more than normal. 

Being Overstimulated

The National Sleep Foundation notes that blue light from phones, TVs, and other electronic devices can delay the production of melatonin, the sleep hormone. Loud noises and bright lights from outside the bedroom can also stimulate the senses. The combination of blue light exposure and loud noises can cause you to toss and turn. 

Imbalanced Diet

Never underestimate the repercussions of a poor diet. There are nutrients in foods that support the body’s production of melatonin, in addition to other neurotransmitters that regulate sleep. An imbalance in these nutrients can make it more difficult to fall asleep. Keep track of the foods you eat and consider modifying your diet, focusing on fresh fruits, vegetables, nuts, seeds, lean protein, whole grains, and legumes. 

Underlying Health Conditions

Certain health conditions can lead to poor sleep quality. The most common conditions that cause sleep troubles are as follows:

• Sleep apnea: This sleep disorder causes people to repeatedly stop breathing and breathe shallowly while sleeping. The interruption of your breath during sleep can impact your ability to sleep soundly; thus, you can toss, turn, and wake up frequently throughout the night. 
• Restless leg syndrome: This causes a person to have an overwhelming urge to move their legs. Researchers note that this restless sensation most commonly occurs when the body is at rest, such as lying down in bed. Due to the constant need for movement, people with this condition can experience frequent tossing and turning. 
• Insomnia: Characterized by the inability to fall or stay asleep, insomnia can cause people to rely on various things to achieve the smallest amount of sleep. Insomnia can also be caused by other health conditions. Insomnia can cause a lot of movement in bed, but is typically characterized by an inability to fall asleep. 

How To Stop Tossing And Turning At Night

If you frequently toss and when you finally lay your head to rest, you are in need of a good night’s sleep. Continue reading to learn how to improve sleep hygiene and reduce tossing and turning.

• Turn off the electronics at least one hour before bed to help prepare your body and mind for sleep. That means that you should not be looking at your phone or watching TV in that hour before bed. Choose to read a good book to help relax the body before bed. 
• Follow a consistent sleep schedule by aiming to go to bed and wake up around the same time every day. Traveling, appointments, or concerts and performances can get in the way of your bedtime. Whenever possible, do your best to maintain a consistent sleep schedule in order to help your body fall asleep every night. 
• Establish good sleep hygiene by creating a bedroom that you feel comfortable sleeping in. Get yourself a high-quality bed and invest in bedding that suits your body. Perhaps you require cooling sheets or a flatter pillow. Whatever you need, do yourself a favor and make your body comfortable. You spend one-third of your life sleeping, so invest in yourself!
• Engage in exercise or some form of physical activity during the day to help improve sleep quality. Sitting, sitting, and more sitting will not burn off excess energy. If you find that you have a lot of energy at the end of the day, consider moving your body more throughout the day.
• Practice a variety of relaxation techniques to find out which one works best to calm your mind and body. Research indicates that various breathing techniques can help relax the body and improve sleep quality. You can engage in meditation, deep breathing, grounding techniques, or visualizing to ready the body for sleep.

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Health experts suggest that about 25% of American adults do not get enough sleep every night. Failure to log enough sleep can increase the risk of fatigue and make it harder to focus. Prolonged periods of insufficient sleep can also lead to the development of chronic health conditions. 

A recent study from the University of Otago in New Zealand suggests that regular intervals of low-intensity resistance training in the evening may improve sleep. Researchers noted a link between short bursts of nightly strength training and an extra half hour of sleep. Although a lot of people engage in physical activity, a large percentage of the population does not. If those people only knew that they don’t need to exercise like crazy to improve sleep quality, they may be more inclined to exercise. 

What Type Of Exercise Did The Study Look At?

The study authors determined that daytime exercise can promote better sleep. What researchers wanted to know is if performing short bouts of low-intensity exercise at night had similar benefits. Since people sit for the majority of the day, exercising at night may support better sleep. In order to answer this question, researchers recruited 28 people, mostly women, with an average age of 25. 

Participants came into the lab for two sessions. During the first session, participants sat for four hours and watched TV. In the second session, they broke up that four-hour block of sitting with three minutes of resistance exercises every 30 minutes. Researchers had participants engage in squats, as that exercise uses the body’s largest muscles and does not require gym equipment or space. 

Participants went home and researchers monitored their sleep remotely. Study authors found that when the participants sat all evening, they slept about 27 minutes less than when they did activity breaks. The extra sleep moved the majority of the participants’ sleep duration from below to within the recommended sleep guidelines. Researchers also found that sleep quality remained the same, which is a good finding. The reason for that is that previous studies found that exercising too late at night can disrupt sleep. 

Does Nighttime Exercise Benefit Sleep?

As previously mentioned, the existing research about exercise’s effects on sleep shows varying results. Some studies suggest that exercising at night, especially if it is an intense workout, can make it more difficult to fall asleep. That is because intense movements can elevate body temperature and stress levels. A review from 2019 found that vigorous nighttime exercise potentially reduced nightly sleep. That was only if people engaged in that exercise within one hour of bedtime. 

Another meta-analysis from 2022 found that any type of movement in the evening could potentially improve sleep quality and length. Low-intensity exercise, however, seemed to shorten sleep latency, i.e. the amount of time it takes to fall asleep. The new study cannot determine if short bouts of low-intensity exercise caused people to sleep more. The findings, however, indicate that this topic may need to be revisited for optimal sleep hygiene recommendations. 

Finally, for people who tend to sit on the couch all evening, short bouts of exercise may be attainable. You do not need to rely on sleep medications when you can engage in five-minute exercise breaks every 30 minutes. Because the study mostly involved younger females, more research is necessary with different demographics to confirm the results across all ages and genders.

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If the warm summer temperatures and high humidity have been messing with your sleep, you are not alone. Record temperatures continue to sweep various parts of the United States and Europe. In the words of Glenn Frey, “The heat is on.” The surge in temperatures and changes in sunrise and sunset can affect sleep quality and sleep duration. That’s why experts encourage people to employ certain strategies that make sleeping during warmer weather easier. 

Why Is It Difficult To Sleep In The Heat?

Sleep experts say that the ideal temperature for sleep is 65º F, give or take a couple degrees. It is completely normal for body temperature to drop a little during sleep, and a cool environment promotes a better night’s sleep. It is natural for the body to produce melatonin before you go to sleep. This process causes the body’s core temperature to drop in order to experience sound sleep. Hot weather can interrupt this process and make it more difficult to fall asleep and enter deep sleep, making it harder to stay asleep at night. This is why people have an easier time sleeping during winter than they do during summer. 

Maintaining a lower body temperature during sleep in the summer can prove challenging, but there are things you can do to help this process. Beat the heat, and the humidity, and incorporate one or more of the following tips into your nighttime routine to sleep better this summer.

Invite The Air Inside

Well, this tip really only applies if the air outside is fresh enough to invite inside your home. If the breeze is beautiful and cool, open up those windows! Opening up the windows will also depend on how safe you feel with the windows open while you sleep. Additionally, if it is very noisy outside, you may not want to have the windows open. Another option is to open the windows in your bedroom before you go to sleep and put a fan near them. When you’re ready for bed, close the window, or leave it slightly ajar, and keep the fan going. 

Shower Off Before Bedtime

Want to help cool your body down before bed? A systematic review of 5,322 studies in 2019 found that taking a lukewarm shower one to two hours before bed significantly improved sleep. The body feels colder after leaving the shower and it will accelerate the cool-down process that prepares it for sleep. You don’t need a steaming hot shower; rather, a warm shower between 104 and 109 degrees F is perfect. 

Sleep In The Nude

If the nights are warm where you live, wearing clothing to go to bed will only increase body temperature. Plus, the heat will only increase if you sleep under sheets and a comforter or blanket. There isn’t a lot of scientific evidence about the effects of sleeping naked, but anecdotal reports say that people sleep better in the nude. Without clothing, the body can maintain a lower core temperature more easily. If you don’t want to sleep in your birthday suit, try sleeping in pajamas made from fibers like light wool, silk, or cotton. A 2019 study found that people who slept in natural fibers instead of synthetic fibers were able to fall asleep faster. 

Lay Low

You don’t have to dodge the sleep police or anything like that. What we mean by “lay low” in regards to sleep is that you may want to sleep lower to the ground. The Japanese futon, for example, is a bed that traditionally goes directly on the floor. The ground is always cooler, especially if you have tile or cement floors. You don’t have to lay on the floor because there are many low-to-the-ground bed options these days. 

Use A Dehumidifier And A Fan

If you do not have air conditioning, or your AC unit isn’t powerful enough, try to place a bowl of cold water and ice in your bedroom. Position the fan behind the bowl and face it toward the bed to increase the fan’s cooling effects. Now, if you live in a very humid area, do your best to keep humidity levels at or below 50-60%. The National Asthma Council Australia stated that optimal indoor humidity levels are between 30-50%. A dehumidifier in the room can help with moisture control and may create a more pleasant sleeping environment. 

Invest In The Right Mattress And Pillow

You spend one-third of your life in bed, so it pays to invest in a quality mattress and pillow. How comfortable you feel in bed can dictate how you sleep, and how easily you fall asleep. Thick foam mattresses tend to absorb and trap body heat, which can overheat the sleeper. There are new mattresses that have cooling layers or ways to release heat that your body generates. The same can be said for pillows. Do your research and try to sleep on mattresses and pillows that help keep the body cool.

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The post How To Sleep Better When It’s Hot Outside appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Struggling to catch some Zzz’s? Discover why you can’t sleep and learn three easy ways to fix it!

Chapters:
0:00 Intro
0:15 1. Delayed Sleep Wake Phase Disorder
1:34 2. Insomnia
2:26 3. Sleep Anxiety
3:06 The Fix is In
4:28 Outro

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The post Why You Can’t Sleep And Three Ways To Fix It appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.