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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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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We’ve all been in this situation: it’s the middle of the night, you wake up, and cannot fall back asleep, no matter what you do. Perhaps you count sheep, experiment with 4-7-8 breathing, or think about a peaceful, relaxing scenario and you still toss and turn. There’s no need to wrestle with your blankets in a restless state or resort to doom-scrolling on your phone until your morning alarm goes off. 

After waking up in the middle of the night, you should take a moment to breathe and consider things that will negatively affect your sleep for the remainder of the night. How do you do that, though? In this article, we will provide advice from sleep experts on how to fall back asleep after waking up in the middle of the night. We will also suggest tips that may prevent you from waking up at night!

Woke Up In The Middle Of The Night? Here’s How To Fall Back Asleep

The worst thing you can do when you wake up in the middle of the night is look at your phone. You don’t need to look at the time because that only makes things worse, at least for most people. In addition to the blue light keeping you awake for longer, you could start to feel frustrated about waking up and not being able to fall back asleep. 

Sleep experts actually recommend getting out of bed, especially if you feel frustrated and your mind is racing. Get up out of bed, go sit somewhere, and engage in something calming and relaxing. Reading a book, meditating, or practicing deep breathing can help calm the mind and body. Whatever you do, don’t bring your phone with you because the blue light won’t do you any favors. You can, however, turn on a dim light while you engage in your quiet, calming activity. 

What’s important to note is that the activity itself may not make you sleepy. The goal is that it passes the time, which may not be the result you want. Isn’t the activity supposed to lull you back to sleep? The point of leaving your bed is to teach yourself that the bed is not a place to toss and turn; rather, it is a place for sleep. The more you toss and turn and force yourself to feel sleepy in bed, the more you will stay awake. Your bed, then, is no longer a place of sleep. Sitting on the couch and reading is a great activity, but don’t force sleepiness to happen. When you get sleepy again, you can return to your bed. 

How To Prevent Nighttime Wake-Ups

If you wake up at night, getting out of bed may help you out in the long run. In order to prevent those midnight wake-ups, there are strategies that sleep experts encourage people to practice. Going to bed later than your usual bedtime is one of those strategies. If you have trouble falling asleep or struggle with waking up early, going to bed later may help. Going to bed early only works if you are actually tired and sleepy. It is of no benefit to you if you go to bed early and lie there with your mind racing at 100 miles per hour. 

Sleep experts note that it is better to go to bed when you feel sleepy. That will give you more confidence in your ability to fall asleep, as opposed to going to bed because you think you should. Going to bed when you are actually tired will help you fall asleep faster. Chances are that you will wake up less often throughout the night. There are also many bedtime routines that can help you wind down and promote relaxation. Just remember that if you do wake up in the middle of the night, don’t put too much pressure on yourself to fall back asleep instantly. That will only make the issue worse.

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You don’t need an expert to explain how beneficial sleep is for your overall health. You already know how much better you feel when you wake up after a good night’s rest. The benefits extend beyond an energy boost and better mood. Optimal sleep may help support your health far more than you realize, which is especially true if you aren’t sleeping enough right now. 

According to sleep experts, the average adult should get seven to eight hours of sleep every night. The Centers for Disease Control and Prevention (CDC) states that getting less than that may reduce immunity and increase the risk of chronic conditions, such as type 2 diabetes, depression, obesity, and heart disease. Yet, one in three people do not get enough sleep per night. Even though this is the case, you can improve your chances of getting better, more restorative sleep. The following tips explain how you can set yourself up for sleep success.

Lower Your Thermostat

There is an attraction to being warm and cozy and snuggling up like a little fox in a bed. According to sleep experts, though, keeping your bedroom cool at night can support more optimal sleep. The body’s core temperature naturally dips in the evening to prepare the body for bed. For this reason, experts recommend that you put your thermostat between 60 to 65 degrees Fahrenheit to keep the body cool. If you run hot at night, consider purchasing sheets or nightwear that is moisture-wicking or cooling. 

Move Your Body

Some evidence suggests that exercising during the day leads to more restful sleep, especially for adults and older adults. Physical activity actively tires out the body’s major muscles and helps to relieve stress, both of which relax the mind and body, making it easier for you to fall asleep. You don’t have to run a marathon or take part in a Spartan race to reap the benefits. A 2017 study found that regular movement can improve both sleep quality and duration, regardless of the intensity of your exercise. 

Make Your Bedroom A Sleep Haven

You do not need to do any major remodeling to your bedroom to sleep better. Set your bedroom up for sleep success by making it very dark, cool, and as tranquil as you can. Darkness is paramount because the more light you have, the likelier your mind is to race and wake up. Research from 2018 found that even a soft glow can disrupt your sleep, so consider purchasing blackout curtains or shades and unplug any devices or charges that emit light. Sleep experts also encourage you to make your bedroom a sleep-only zone, meaning you don’t spend time in bed catching up on work emails or scrolling social media. Treat your bedroom as a sacred space for sleep, which may help train your brain to power down when you go under the covers at night.

Try Relaxation Techniques In Bed

If you struggle to fall asleep because you get tense or anxious at night, it can be beneficial to engage in relaxation techniques. Many people benefit from guided imagery, meditation, deep breathing exercises, and progressive muscle relaxation. Trying to force yourself to fall asleep usually has the opposite effect. If you are not able to doze off with the relaxation techniques we just mentioned, consider reading, listening to an audiobook, or listening to calming music. Accepting your sleepless state can actually relax the mind and make it easier to fall asleep. 

Create A Relaxing Bedtime Routine

Sleep experts suggest going to bed and waking up around the same time daily to regulate the body’s internal clock. Research from 2015 found that consistent sleep and wake times may make it easier to fall asleep at night and wake up with more energy the next day. In order to do this, consider establishing a nighttime ritual, which can include pre-bed activities that aid sleep, such as: 

• Dimming the lights: A study from 2019 found that exposure to bright light suppresses the body’s production of melatonin. Turning off or dimming the lights an hour or so before bed may help you drift off more easily. Additionally, stop looking at screens an hour or so before bed to reduce your exposure to blue light. 
• Take a hot shower or bath: Taking a steamy, hot shower or warm bath is very relaxing, but it’s the aftermath that may have a positive effect on your sleep. Research from 2019 found that the body’s core temperature starts to go down after a hot bath/shower. That supports that natural temperature dip that occurs every evening to prime the body for sleep.

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When you think of an ideal location for the best sleep possible, a hospital never crosses your mind. The bright neon lights, the strange smells and noises, and, most importantly, the bed is not conducive to a good night’s sleep. The sheets are scratchy and your reason for being in the hospital often gets in the way of optimal sleep. Although you won’t get the best rest of your life in a hospital, there are a few tips to help you catch some quality shut-eye. 

Why Good Sleep Matters

You know how much better it feels to wake up after a night of sound sleep than after a night of tossing and turning. Health experts understand the link between sleep and recovery, and that’s especially true if you are in the hospital. If you are in the hospital, you are most likely sick or in pain. Since the body is under a lot of stress, quality sleep can help accelerate recovery, and lack of sleep will only make your issues worse. According to sleep experts, quality sleep aids your recover in the following ways:

• Reduces stress hormone levels and increases alertness and energy.
• Decreases inflammation, which helps your tissues heal faster.
• Supports the immune system by allowing the body to produce antibodies, which the body produces less of when sleep is less than great.
• Improves your body’s ability to metabolize sugar. Hyperglycemia (high blood sugar) can get in the way of the body’s recovery, according to researchers. 

All that is to say that sleep matters a great deal for your immune system and overall healing. Sleep during a hospital stay is integral for recovery, especially for older adults, because lack of sleep contributes to delirium. Without sufficient deep sleep, the brain cannot properly get rid of toxic metabolites, which leads to disorientation and agitation. That’s why experts have detailed the following tips for better sleep during your hospital stay. 

Stay Consistent With Your Sleep Schedule

Ideally, replicate the same schedule you have at home during your hospital stay, or as close as you can. Avoid big meals close to bedtime and skip alcohol and caffeinated beverages in the evening. If you turn off screens at 9 p.m. and read for another 30 minutes to aid sleep, maintain this practice. Be consistent with any routines you may have, and that includes waking up at your usual time as well. 

Be Active During The Day (If Possible)

This will all depend on why you are in the hospital and your overall ability to engage in light exercise. Remaining in your bed all day leads to poor sleep, and experts agree on the sentiment that being vertical by day leads to better sleep horizontally at night. Try to get out of bed as much as possible and move around to the best of your ability. If you cannot get out of bed, change the incline of the bed to be in a seated position. You can also engage in chair exercises, which you can learn more about by clicking here. Lastly, take care not to nap too much because excessive napping makes it harder to fall asleep at night.

Reduce Sound And Light At Night

In a hospital, it is very unlikely that you can replicate the blackout curtains and quiet comfort of your bedroom. Cover your eyes with a sleep mask to establish darkness and use ear plugs or headphones to help block out sound. You can also use a white noise machine, or an app on your phone if you are unable to bring your sleep machine from home. Try to avoid bright blue light from screens, especially an hour before you go to sleep. 

Request Comfortable Items

If you can boost your comfort, why not? If you cannot bring a pillow or your cozy blanket from home, you can ask for extra pillows or blankets to make your bed more comfortable. You can also request to move to a room without a roommate if yours is disruptive. 

Check Your Hospital’s Sleep Protocols

If you have to spend the night in the hospital, you may be woken up several times. Phlebotomists, for example, usually collect blood from patients at 4 a.m., so that labs are ready when physicians make their rounds. Nurses may stop by once or twice to check your blood pressure as well. None of that is conducive to a good night’s sleep! Researchers note that taking vitals from every hospitalized patient every four hours may not be necessary. It is better to talk with your doctors and nurses to contribute to better sleep. For example, you can ask for your blood to be drawn during waking hours, and whether you need overnight vitals. If they must wake you during the night, ask to have everything done at once. That will lead to fewer nighttime disturbances and better sleep. 

Get Light During The Day

Exposing yourself to natural light during the day can help the body better prepare for sleep at night. Open your blinds during the day and engage in light exercise if possible. Depending on your room setup, that may or may not be possible. Just remember that natural light in the day and darkness at night is beneficial for your circadian rhythm.

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Self-care is exactly what it sounds like: taking care of yourself. That can mean different things for different people. In general, self-care involves carving out a chunk of time, or even a day, to treat yourself properly. Take baths, pamper yourself, engage in meditation, treat your body right, or do any activity that relieves stress and makes you feel great. Practicing self-care can help improve your physical, mental, and emotional health. 

Why Is Self-Care Important?

Self-care is more than just a buzz term circling health and beauty websites. The average person spends so much time working long hours and caring for others, and they often put themselves last. Putting others first is not a negative trait, but it does mean that you may not invest quality time in yourself. It is more than acceptable, encouraged even, to pay adequate attention to your mental and emotional health. Being mindful of your own needs is the ultimate act of self-love.

We invite you to take part in self-care Sunday, which is one day of the week that you take for yourself. Sunday is usually the day because Monday starts the work week, which can be stressful. You can practice on whichever day is your Sunday, just so long as you take the time to press the reset button and recharge. 

Spend Time In Bed

Don’t rush your Sunday morning wake-up. That said, sleep experts do encourage people to practice regular sleep/wake times to establish a healthy circadian rhythm. If you wake up, you don’t have to leave your bed right away. Open a book and spend a little extra time reading in bed. You can even exit the bed, make yourself breakfast, and enjoy breakfast in bed. 

Go For A Morning Walk

This may not be at the top of your self-care to-do list, but taking a quick morning walk is a great way to start the day. You get bonus points if you soak up some morning sunshine as that helps energize the mind and body. Walking is a great way to burn a few extra calories and can help you clear your mind. Take your relaxation up a notch by walking in nature, as that has been proven to improve mood, focus, and creativity.’

Spa Day At Home

Take your self-care Sunday to the next level with an at-home luxury spa day experience. Pamper yourself and let your stress melt away in a warm bath, to which you add relaxing essential oils. Consider putting on light music and dimming the lights. You can also apply a face mask, enjoy some light snacks, and even a glass of wine. Most importantly, mute your phone, relax, and enjoy your day off. You may even find some great at-home spa kits online!

Journal It Out

Journaling is a powerful self-care tool. It helps you clear your mind and release any tension, anger, or frustration within. Journaling also helps you observe your feelings, checking in with your negative emotions and bad experiences. After letting it out on the page, make sure to follow it up with some notes of gratitude, as that helps infuse your mind with joy and happiness. 

Meal Prep

Doesn’t meal prepping take up quite a bit of your time and energy? Although that is one way to look at it, another way to look at meal prepping is that you are caring for your future self. It is very easy to spend hours on social media or binge-watching a show. Make more use of your time by being productive. Stay away from things that drain your energy or harm your mood/self-confidence. Choose a couple meals to prepare so that you have less work to do when it comes time to eat breakfast, lunch, or dinner during the week. 

Meditate

For beginners, meditation can be very challenging, but that’s perfectly acceptable. Meditation is a useful tool to benefit your emotional and mental health. It works to alleviate stress, reduce anxiety, and get rid of negative self-talk. If you find that traditional silent meditation is very difficult, consider experimenting with guided meditation. This can also be a useful practice to do before bed, as it can help relax the mind and improve sleep. 

Social Media Detox

Social media can be very time-consuming and you can spend hours scrolling without any real purpose. Just think: do you need to spend 45 minutes sitting on the toilet? Social media sucks you in and most platforms can be quite toxic. On your self-care day, stay away from anything that can drain your energy or harm your mood. You might find that leaving social media alone for one day a week gives you a better outlook on life.

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Just like float therapy or ice bath therapy, cryotherapy has risen to popularity within recent years. More and more people are using cryotherapy to aid recovery and improve performance, from well-known celebrities and athletes to the average person. Although cryotherapy seems like a relatively new and exciting therapy, the use of cold temperatures to reduce pain is not a new concept. 

People around the world have used cold therapy to reduce pain, support healing, and elevate mood. Cold water therapy, like cold plunges and ice baths, involve brief stints in chilled environments. What differentiates cryotherapy from these other types of cold therapy is the duration and temperatures. A cryotherapy chamber, or cryochamber, is cooled at varying temperatures, typically between minus 200 and minus 300 degrees Fahrenheit. You can start with a warmer temperature of minus 130 degrees if that makes you more comfortable.

What Is Cryotherapy?

This type of treatment uses extremely cold air, typically by using liquid nitrogen or argon gas. Typically, liquid nitrogen is applied to a specific area to destroy abnormal cells, such as cancerous cells or tumors. Small-scale cryotherapy can include ice bath immersion or cryotherapy facials. The cry-chambers are full-body treatments that involve sitting or standing for two to three minutes. During this process you expose your body to freezing temperatures, wearing only socks, underwear, and gloves to protect your extremities. Continue reading to learn about the potential health benefits of cryotherapy. 

May Improve Sleep

Based on existing studies, cryotherapy may help improve sleep. One study out of China monitored middle- and long-distance runners and found that whole body cryotherapy (WBC) reduced inflammation and muscle damage post exercise. Researchers conducting that study also noted that subjects reported better sleep quality after WBC, when compared to other forms of cryotherapy. A 2019 study found that soccer players moved less during the night and reported better sleep after three minutes of partial body cryotherapy. Researchers speculate that cryotherapy activates the parasympathetic nervous system. This puts the body in a rest and digest stage and makes it easier to relax. 

Mood Enhancement

Although cryotherapy may improve muscle performance and recovery, it may also boost your mental health. The sudden drop in temperature when you step inside the WBC sparks the production of mood-enhancing endorphins, which make you feel more energetic and happier. Experts equate that rush to a runner’s high or that feeling you get when you take an ice cold shower. Cryotherapy may also boost your mood because it counteracts pain, releasing norepinephrine and adrenaline, which promote circulation and mobilization. More research is necessary to determine that link, though. 

Pain Reduction

You already know that applying cold packs or ice to a painful joint, for example, can help reduce pain. Similarly, applying a cold pack to an inflamed area after surgery can bring down the swelling and accelerate healing time. One report found that WBC is a great form of physical treatment for recovery from injuries, trauma, or overuse. A 2017 review included results from 16 studies and articles, citing evidence that improved recovery in athletes and athletic performance. Researchers noted that WBD did not cause any unwanted side effects.

Reduced Inflammation And Tissue Damage

In the same 2017 review that we just mentioned above, researchers noted that cryotherapy was able to reduce system inflammation. Additionally, WBC helped lower inflammatory markers for muscle cell damage. Although that review may have provided that evidence, not every researcher believes that cryotherapy fights inflammation. A 2014 review, for example, found that the evidence was weak in regards to activating parasympathetic response and altering inflammatory pathways. Another review, however, found that WBC was able to decrease proinflammatory cytokines and other markers of muscle tissue damage.

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Yoga is a gentle and restorative form of exercise that is a great way to wind down at the end of the day. According to a national survey, over 55% of people who did yoga at night experienced better sleep. Over 85% of people in the survey said that yoga helped them reduce stress. Because yoga is incredibly customizable and most poses have modifications for all skill levels, anyone can experiment with poses to see if they benefit from them. 

Aside from the gentle poses in this bedtime yoga routine, your breath plays an equally important role. Some people like to use a calming yoga breath technique called Ujjayi Breath, or Ocean Breath. Inhale deeply through the nose, close your mouth, and exhale through your nose while constricting the back of your throat. This exhale should sound like an ocean wave, but you do not have to do this type of breath during the routine. 

If you struggle to fall asleep at night, the following routine may help relax your mind and body, which may contribute to some much-needed shut-eye. Stretching also keeps your muscles flexible, so you are less likely to experience discomfort while going to bed. Let us know in the comments if this bedtime yoga routine helps you fall asleep. 

Standing Forward Fold

Targeting the neck and back, this is a great stretch to help you relax before bed. Stand up straight with your feet hip-distance apart. Breathe in deeply and, as you exhale, hinge at the hips to fold forward. Allow your arms to hang and hands to touch the ground if you can. If that position is not comfortable, place your hands on your shins and bend your knees slightly. You can also place yoga blocks in front of you for support. Hang in this position for at least 20 seconds, breathing deeply throughout. 

Legs Up The Wall

Aiming to improve circulation from your legs back to the rest of your body, legs up the wall is a classically relaxing pose. Sit up straight next to a wall, positioning yourself so that your right shoulder touches the wall. Keep your legs extended out in front of you. In one fluid motion, swing your legs up the wall as you lay on your back. Scoot your buttocks as close to the wall as possible and rest the back of your legs against the wall. Rest with your arms out the sides and remain in this position for 20-40 seconds. 

Sleeping Swan

This pose works to target major muscle groups, including those in the hips, back, legs, neck, and shoulders. Begin in a tabletop position on all fours, stacking your shoulders over your wrists and hips over your knees. Bring your right knee between your hands and extend your left leg behind you. Slowly come down on top of your right leg, bending it so that it falls to the ground. Extend your arms out overhead, keeping your elbows slightly bent. You can place a pillow under your forearms if that is more comfortable. Remain in this position for about 30 seconds and then switch legs. 

Lizard Pose

Lizard pose targets the hip flexors, quadriceps, and hamstrings, all of which deserve more attention. Begin in a downward dog position and then step your right foot just outside your right hand. Bend the right knee so that you come into a lunge position, dropping your left knee to the ground for support. Lower your body to rest on your forearms, but make sure to keep your back straight and hips square to the ground. Hold for 15-20 seconds and then switch sides. 

Happy Baby

Happy baby is a very relaxing pose that aims to open up the hips and create more space in the groin and spine. Lie flat on your back and bend your knees as you lift them toward your chest. Keep the soles of your feet facing the ceiling. Reach your hands up to grab the outer side of each food and try to pull your knees toward your armpits. If you can, rock gently from side to side to help massage the spine. Remain in this position for 20 seconds. 

Seated Side Bend

If you have tight obliques or a tight neck, this stretch will help loosen you up before bed. Sit up straight in a cross-legged position, placing a pillow under your butt for added comfort. Place your left hand on the floor outside your left hip and extend your right arm above your head. Reach your right arm over to the left as you lean that way, keeping your butt on the floor and shoulders down. 

Corpse Pose

A fitting way to end the routine before you hit the hay, corpse pose helps to calm the mind. If you haven’t brushed your teeth by this point, go ahead and do that because you can do this pose from the comfort of your bed. Climb into bed and lie flat on your back with your legs extended and arms resting by your sides. Close your eyes and focus on your breath, going in and out like waves up and down the beach. Remain in this position for at least one minute, or until you are sound asleep.

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About 40% of people share one flaw that cripples their emotional intelligence, creativity, and social adaptability. Can you guess what this common flaw is? It is sleep, which is necessary for optimal brain health and overall cognition. The brain operates all day long, sending signals and messages to various parts of the body.

In the same way that muscles become fatigued and reach exhaustion, so can the brain. The constant sending and receiving of signals causes a build-up of metabolites between neurons. When you sleep, however, the brain turns on the glymphatic system, a recently discovered system that clears out macroscopic waste. It utilizes various perivascular channels, formed by astroglial cells, to help eliminate soluble proteins and metabolites from the central nervous system. In simpler terms, the glymphatic system helps take out the garbage in the brain so it can function better. 

Failing to get enough high-quality sleep? Waste starts to build up over time and your cognitive function can suffer. There may be good reasoning behind why so many people struggle with sleep. 

Technology And Overstimulation

It’s safe to say that people do not know how to turn off anymore. You could be reading this right now, switch to Instagram, play Candy Crush, and then come back to reading this. Social media, technology, and incredibly low attention spans contribute to this overstimulation. Technology is a great tool, but it can also be a weapon that sabotages your life if you don’t use it intentionally.

Cultural Norms

Sometimes for the better but mostly for the worse, people operate in a hustle-and-grind culture. It’s encouraged to work yourself to the bone and grind until you can finally relax. One study from a sleep-focused journal found that too little sleep is associated with negative health outcomes. Sleep is the best productivity tool you have, so don’t be afraid to use it! 

Weak Work-Life Boundaries

There is supposed to be a healthy balance between your work and regular life, but rarely are those boundaries distinguished. If you respond to work emails well into the night when you are at home, that is not healthy. It fuels the “just a little more work” attitude and doesn’t help you wind down at night for optimal sleep. If you work a nine-to-five, be done at five. Don’t take your work responsibilities home because you won’t be able to relax and your sleep will suffer. 

What Can You Do To Change This? 

Now that we have covered the problems surrounding sleep, hopefully we can provide some solutions. That doesn’t mean that you need to do three hours of pre-bedtime meditation or two hours of restorative yoga. If you are a busy bee and want to wake up feeling more refreshed, then the following tips may be of great help to you. 

Use Light To Your Advantage

The brain relies on the eyes to discern what time of day it is. For this reason, some sleep experts recommend dimming the house lights as the sun sets. You don’t need fancy house lights that cost a fortune; rather, you need a few affordable lamps with amber-colored bulbs, which emit an orange glow. If you want to harness the power of light, you can make your screens as dim as functionally possible in the evening. Blue-light-blocking glasses may also help your brain produce more melatonin to get ready for bed. Ideally, though, you should stop looking at screens about one to two hours before bed.

Cool Things Down

The reticular activating system (RAS) controls a large part of your sleep. This system supports biological signaling, which signals the body and brain to know what time it is, coordinating hormones and neurotransmitters to help encourage sleep. The two big biological levers you can pull to support those systems are light and temperature. When you start to fall asleep, the major muscle groups settle down and the body temperature drops. In order to support the drop in temperature, turn down your bedroom thermostat or take a shower an hour before bed. Consider keeping a face roller in your freezer and rolling it on your face before bed. Believe it or not, the face contains temperature-sensitive neurons that have a strong link to circadian biology. 

Consider Supplementation

There is nothing that can magically fix your sleep, but you can consider a few sleep supplements to improve the quality of your sleep. There are millions of sleep supplements, so how do you know which one to choose? Some people recommend melatonin, but you ideally want the body to produce sufficient amounts. The last thing you want is to depend on a supplement in order to sleep. Many people benefit from magnesium supplements or powders, while others swear by GABA, which is a neurotransmitter that helps calm the brain. Before choosing a supplement, consider talking with your healthcare provider to see if they recommend something specific and support it for healthier sleep.

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