Everything you need for a good night’s sleep
Getting 7-8 hours of uninterrupted sleep each night is one of the best things you can do for your body. Unfortunately, due to work, stress, or other factors, many people don’t realize it and it affects their overall health.
While it’s possible to look for sleep tips on the internet, we thought it best to talk directly to the experts. We asked Dr. Michael Huynh, MD, what tools are available to help you get the right amount of sleep.
What is sleep?
We are diurnal animals. So we are active during the day. According to Dr. Huynh, low-light conditions trigger the production of a hormone called melatonin. This is what makes us sleepy at night. Before the spread of electricity and light bulbs, people naturally fell asleep when it got dark. When the sun comes out, your body’s melatonin levels drop, allowing you to wake up naturally.
While you are asleep, Dr. Huyin explained that it is not a constant state.It alternates between non-rapid eye movement sleep and rapid eye movement sleep for 4-6 cycles. During NREM the body is not in deep sleep. They tend to move around to prevent bedsores. Staying in the same position for a long time puts pressure on parts of the skin, which can break down and become infected. REM sleep is the deepest sleep. That’s when you get the most rest and your brain recovers from the day before.
Doctors are still not 100% sure why sleep is necessary, but one leading theory is that it helps clear the brain of debris and plaque that builds up while we sleep. It is now believed that sleep deprivation contributes to high levels of beta-amyloid protein in the brain, which may cause the formation of amyloid plaques associated with Alzheimer’s disease.
What causes you to have trouble falling asleep?
Lack of sleep can be caused by anxiety, depression, and other medical problems. The focus is on behavior and the factors that individuals can control with other types of sleep aids.
For example, anything that disrupts your natural sleep cycle can lead to sleep deprivation. will be Lack of sleep can also result from the type of work you do, taking long naps during the day, the type of lifestyle you lead, or the environment you live in.
What can you do to sleep better?
blue light cut glasses
“There are not many well-studied devices when it comes to improving sleep and sleep hygiene,” says Dr. Huynh. “But one of the big topics is blue light filters, which are either built into your device or glasses that filter out blue light.” You may be awakened by the blue light emitted from this device when using it. “Enabling a blue light filter on his phone or screen or wearing glasses doesn’t hurt. Some studies show it can help reduce long waking hours.” It’s from.”
Earplugs and a white noise machine
If you have trouble falling asleep in a noisy environment, your doctor has suggested using a white noise machine to eliminate sleep-disturbing sounds. He also recommended trying earplugs, but only if they don’t cause discomfort.
mouth guard
When you or your partner snores, it can wake you up suddenly and disrupt your sleep so you never reach a deep state of rest. One device is an over-the-counter mouthguard that molds to the shape of your jaw and teeth.
“Usually I put the mouthguard in warm water and chew it,” he explained. “Chill and harden to conform to the shape of your chin and mouth. It opens up your airways, which reduces snoring at night.”
Blackout curtains and sleep masks
For prolonged exposure to sunlight, Dr. Huynh recommends using blackout curtains or a sleep mask. “Both of these block out light to help with better sleep hygiene,” he said.
better pillows and mattresses
If the pillow raises your head too high or sinks too low, you’ll roll over, creating discomfort and potentially preventing a restful night’s sleep. Same as your mattress. Unfortunately, he doesn’t have one option that’s best for everyone, so it may take a little trial and error to find the right option, the doctor admitted.
sunrise alarm clock
A sunrise alarm clock isn’t the obvious answer to getting a more restful night’s sleep, but Dr. Huyin pointed out that you can use it in the morning to wake up gently. It is to be used continuously to reset when you wake up. He believes this can ultimately readjust sleep patterns and circadian rhythms so that you can train yourself to sleep seven to eight hours each night.
supplement
Having worked in a hospital where sleep was constantly disturbed, Dr. Huynh recommends only one supplement: melatonin. He said 3 milligrams is usually enough for him, but in some cases, Dr. Huynh may prescribe up to 6 mg.
“Melatonin is a very safe over-the-counter supplement,” he said.
He cautioned against taking other supplements, largely because the Federal Drug Administration does not regulate supplements. And some, such as kava and valerian, can cause liver failure in some cases.
Over-the-counter drugs
Dr. Huynh said two other effective over-the-counter sleep aids are NyQuil and Benadryl, but cautioned against overdosing or taking them for too long. “These drugs have anticholinergic effects. They can cause confusion, difficulty urinating, and severe dryness,” he noted.
Products for a good night’s sleep
blue cut blue light cut glasses
If you just want anti-fatigue, prescription-free blue light blocking glasses, this pair from Blue Cut is a solid choice. Available with or without magnification. It’s a viable choice if you want to work on your computer or play games. sold by amazon
frenz earplugs
For those who have trouble sleeping, these comfortable-fitting earplugs are a godsend. It is latex-free, has a noise reduction rate of 33 decibels, and comes in a large container that holds 50 pairs. is sold by Amazon
HoMedics White Noise Sound Machine
If you need a little background noise to help you fall asleep, this model has six options: white noise, thunder, ocean, rain, summer night, and stream. Automatic timers play sounds for 15, 30, or 60 minutes. is sold by Amazon
ZQuiet anti-snoring mouthpiece
A restful night’s sleep can be impossible if you or your partner snores.There are two models. One model moves the jaw forward by 2 mm and the other moves the jaw forward by 6 mm to keep the airway clear during sleep. is sold by Amazon
Eclipse Fresno Modern Blackout Curtains
These premium quality blackout curtains block 98% to 99.9% of sunlight. It also helps reduce unwanted noise and lower your utility bills. is sold by Amazon
Asutra sleeping silk eye pillow
An eye pillow made of 100% silk with a comfortable texture. It’s filled with lavender and flax seeds and even comes with a comforting gel mask. is sold by Amazon
original casper pillow
The original Casper pillow is highly breathable and will keep you cool while you sleep. Provides both support and comfort and improves neck alignment. Pillows don’t get clumpy easily. is sold by Casper When Amazon
Satva Classic Mattress
This plush mattress offers great support and breathability. Designed to provide proper spinal alignment no matter how you sleep, it comes with a 365-night at-home trial. is sold by Satva
Nature Made Melatonin
Melatonin helps you fall asleep naturally by increasing melatonin levels in your system. This 240-count jar contains 3 mg tablets. is sold by Amazon When iHerb
Philips SmartSleep alarm light
Philips SmartSleep Wake-Up Light helps your body get into better sleep cycles. It features 10 brightness settings, 5 natural wake-up sounds and a dimmable display. is sold by Amazon
Benadryl Ultratabs Antihistamine Allergy Medication
Benadryl’s primary purpose is to reduce allergy symptoms, but it also works as a sleep aid. Consult your doctor before using this OTC medication for the first time. is sold by Amazon
ZzzQuil Nighttime Sleep Aid
ZzzQuil is a habit-free sleep aid that helps you fall asleep in less than 20 minutes. I can’t sleep all night and get 7-8 hours of rest. is sold by Amazon
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Allen Foster writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
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