The Bedroom as Oasis: Expert Advice for a Good Night's Sleep
A good night's sleep is essential for physical and mental well-being, yet many Americans struggle with insomnia. According to experts, stress, depression, screen use before bed, and substances like caffeine and alcohol can contribute to this problem. Fortunately, there are several strategies that can help improve sleep quality.
One key step is to establish a consistent bedtime routine. This can include activities such as journaling, meditation, stretching, or reading fiction. Drew Ackerman, creator of the popular Sleep With Me podcast, suggests using a journal ($29.95), meditating, stretching out with a foam roller ($14.68), and reading fiction at night. He also recommends using the Insight Timer app (free or $60 a year for the premium version) for its broad selection of meditations.
Another important consideration is the bedroom environment. "The bedroom should be like an oasis," says Janet Kennedy, a sleep therapist. This means creating a quiet, dark space that promotes relaxation. Experts recommend using a sound machine ($54.99), such as the Yogasleep Dohm, to block out noise and create a peaceful atmosphere.
Weighted blankets can also be beneficial for improving sleep quality. These blankets use deep pressure stimulation to promote relaxation and reduce anxiety. Janet Kennedy recommends using a weighted comforter from Baloo Living ($308).
While sleep trackers can provide valuable insights into sleep patterns, they should not be used as the primary tool for tracking sleep. According to Andrew Bang, an Ohio-based chiropractor, devices like Whoop (starting at $149) and smart watches can offer more specific personalized data than sleep trackers.
However, some sleep experts caution that using sleep trackers can stress out individuals who are struggling with poor sleep. "I typically caution against Oura rings for people who are anxious about sleep," says Kennedy. Instead, they recommend using low-cost apps like Sleep Cycle or SleepScore to track sleep patterns and identify areas for improvement.
Ultimately, there is no one-size-fits-all solution for improving sleep quality. Experts recommend trying a combination of strategies, including establishing a consistent bedtime routine, creating a peaceful bedroom environment, and exploring different sleep-tracking tools. By taking these steps, individuals can take control of their sleep health and improve the quality of their rest.
A key takeaway from our experts is that there is no perfect mattress β but rather one that meets individual needs and preferences. Andrew Bang recommends starting with a medium-firm mattress and adding a topper if necessary. The only way to know if a mattress is right for you, he says, is to sleep on it for at least 30 days.
By incorporating these strategies into daily life, individuals can take the first steps towards improving their sleep quality and waking up feeling refreshed and rejuvenated.
A good night's sleep is essential for physical and mental well-being, yet many Americans struggle with insomnia. According to experts, stress, depression, screen use before bed, and substances like caffeine and alcohol can contribute to this problem. Fortunately, there are several strategies that can help improve sleep quality.
One key step is to establish a consistent bedtime routine. This can include activities such as journaling, meditation, stretching, or reading fiction. Drew Ackerman, creator of the popular Sleep With Me podcast, suggests using a journal ($29.95), meditating, stretching out with a foam roller ($14.68), and reading fiction at night. He also recommends using the Insight Timer app (free or $60 a year for the premium version) for its broad selection of meditations.
Another important consideration is the bedroom environment. "The bedroom should be like an oasis," says Janet Kennedy, a sleep therapist. This means creating a quiet, dark space that promotes relaxation. Experts recommend using a sound machine ($54.99), such as the Yogasleep Dohm, to block out noise and create a peaceful atmosphere.
Weighted blankets can also be beneficial for improving sleep quality. These blankets use deep pressure stimulation to promote relaxation and reduce anxiety. Janet Kennedy recommends using a weighted comforter from Baloo Living ($308).
While sleep trackers can provide valuable insights into sleep patterns, they should not be used as the primary tool for tracking sleep. According to Andrew Bang, an Ohio-based chiropractor, devices like Whoop (starting at $149) and smart watches can offer more specific personalized data than sleep trackers.
However, some sleep experts caution that using sleep trackers can stress out individuals who are struggling with poor sleep. "I typically caution against Oura rings for people who are anxious about sleep," says Kennedy. Instead, they recommend using low-cost apps like Sleep Cycle or SleepScore to track sleep patterns and identify areas for improvement.
Ultimately, there is no one-size-fits-all solution for improving sleep quality. Experts recommend trying a combination of strategies, including establishing a consistent bedtime routine, creating a peaceful bedroom environment, and exploring different sleep-tracking tools. By taking these steps, individuals can take control of their sleep health and improve the quality of their rest.
A key takeaway from our experts is that there is no perfect mattress β but rather one that meets individual needs and preferences. Andrew Bang recommends starting with a medium-firm mattress and adding a topper if necessary. The only way to know if a mattress is right for you, he says, is to sleep on it for at least 30 days.
By incorporating these strategies into daily life, individuals can take the first steps towards improving their sleep quality and waking up feeling refreshed and rejuvenated.