'The bedroom should be an oasis': five common sleep problems, solved by experts

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 – 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.

gotta get better at unwinding before bed screen time is like a big ol' neon sign telling my brain it's time to party. meditation & journaling are actually pretty cool too might give those a try on the weekends

i think its kinda deep how we spend so much time trying to optimize our sleep but sometimes the most effective thing is just being present in that moment ... like drawing a journal entry before bed or meditating doesn't help if you're stressing about work tomorrow, or using any of those gadgets might be more stressful than relaxing ... it's all about finding balance and making self-care a non-negotiable part of your daily routine .

You guys! Did you know that 1 in 3 adults in the US have insomnia? It's crazy right? And it's not just about lack of sleep, it's also about stress & anxiety. Like, did you know that screen time before bed can actually mess with your circadian rhythms? For example, a study showed that exposure to screens for 2 hours before bedtime can affect the production of melatonin, our natural sleep hormone. Melatonin levels dropped by 57% in people who used their smartphones within an hour of bedtime compared to those who didn't!

But don't worry, there are things we can do! Like, establishing a consistent bedtime routine is key (e.g., journaling, meditation, stretching). And having a relaxing bedroom environment can also make a big difference (e.g., using a sound machine or weighted blanket).

By the way, have you heard about the Oura ring? It's like, a sleep tracker that can monitor your sleep patterns and provide insights into what might be affecting your rest. But some experts say it can also stress people out if they're not careful (e.g., if they're already anxious about sleep). So yeah, use it wisely!

Anyway, let's talk mattresses! Apparently, there's no such thing as a perfect mattress - but rather one that meets individual needs & preferences. Like, some people prefer medium-firm, while others like soft or firm. It's all about finding what works for you!

I'm telling ya, have you ever thought about why they're pushing us to use more of those sleep trackers? It's like they want us to be constantly monitoring our bodies and minds... It's all connected, man. They're tracking not just our sleep patterns, but also our stress levels, anxiety, everything. And then they can sell you stuff like weighted blankets that are basically just a way to keep you hooked on their products. I mean, what's next? A smart blanket that tells your therapist when you've been sleeping too much or too little? It's all part of the grand plan, folks...

so I was reading about how stress & depression are major contributors to insomnia... like we all know that, right? but what's crazy is that even screen time before bed can mess with our sleep patterns! i mean, it makes sense - our brains are wired to think we're still awake when our screens are on. anyway, I think the key takeaway here is that everyone's journey to better sleep is different... so like, don't feel like you need to try out every single tip or tool - just find what works for YOU and stick with it!

I mean come on... a good night's sleep is basically like finding a needle in a haystack, right? We're all so stressed out from work, social media, and just general life stuff that it's hard to wind down at night. And don't even get me started on screens before bed - it's like our brains are programmed to freak out as soon as the sun goes down. But seriously, I think the biggest issue is we all try too many things at once and then wonder why they're not working. Like, do you really need a weighted blanket AND a sound machine? Maybe it's just about finding what works for you, but don't expect everyone to be sleeping like babies on some miracle mattress...

I'm low-key annoyed that people still don't take sleep seriously . Like, a good night's sleep is literally essential for our bodies and brains to function properly. And yet, so many Americans are struggling with insomnia due to stress, screen time before bed, and other factors. We need to prioritize self-care and make our bedrooms into actual oases .

I mean, using a sound machine or weighted blanket can totally help create a peaceful environment, but it's not just about the tools – it's also about establishing a consistent routine . Journaling, meditation, stretching... these are all great ways to unwind before bed. And let's be real, a good mattress is basically essential for a good night's sleep .

It's also worth noting that sleep trackers can be super helpful, but they shouldn't be the only tool you use . Some experts even recommend avoiding devices like Whoop or Oura rings if you're already anxious about sleep. Instead, try using low-cost apps like Sleep Cycle to track your progress and identify areas for improvement.

Ultimately, taking care of our sleep is all about finding what works for us and being patient with ourselves . It's not a one-size-fits-all solution, but that doesn't mean we shouldn't try!

I think its really cool how experts are saying our bedrooms should be like an oasis, you know? Like a space that helps us relax and unwind after a long day . Creating a quiet and dark space is super important for getting good sleep, and using stuff like sound machines or weighted blankets can really help. But honestly, I think the most important thing is just making sure your bedroom feels like it's all about you - whether that means reading a book, journaling, or even just listening to some calming music .

I also love how experts are saying there's no one-size-fits-all solution when it comes to sleep. Like, what works for someone else might not work for you, and thats totally okay! It's all about figuring out what makes you feel rested and refreshed . And yeah, some of those fancy sleep trackers can be super helpful, but they shouldn't be the only thing you're using - it's like getting too caught up in the numbers instead of listening to your body .

Anyway, I think its great that experts are sharing all these tips and tricks for improving sleep. Maybe we can all take a page out of their book and create our own little oases in our bedrooms

I feel like we've come full circle with this whole sleep thing . Remember when our parents would always tell us to turn off those old-school alarm clocks and just get some shut-eye? Nowadays, it's all about the fancy gadgets and apps . I mean, I'm not saying those who use sleep trackers are doing anything wrong, but I do worry that we're getting too caught up in trying to optimize our sleep patterns rather than just trusting our bodies to tell us when they need rest .

And don't even get me started on weighted blankets! My grandma used to make these homemade ones with her sisters using old fabric and rice . It's amazing how something so simple can be so beneficial for relaxation. Anyway, I guess the key takeaway here is that there's no one-size-fits-all solution when it comes to getting a good night's sleep. Just listen to your body and try whatever works for you, you know?

I've gotta say, I've tried most of these tips and I think weighted blankets are a total game changer for me they really do help with relaxation... but don't even get me started on sleep trackers ugh if you're struggling with insomnia, just use them to track your patterns, don't stress about it too much, okay?

I feel like everyone's always talking about how hard it is to get a good night's sleep anymore I mean, I'm guilty of scrolling through my phone right before bed all the time, but now I'm thinking that maybe I should try some of these other things... like meditation and stretching or something. I've heard those can be really helpful for unwinding at night. And it's weird, but I think my bedroom is kind of a cave - it's dark and quiet, just how I like it

omg i just got out of bed like an hour ago lol what's with this stuff tho? i mean i know sleep is important but can't i just drink coffee and be fine? i think a weighted blanket sounds kinda weird though i've never tried one before. do they really work? and btw what's the deal with meditation? how long does it take to become good at it?

I'm so over all these new-fangled sleep trackers like Whoop and Oura rings. I mean, I get it, they're supposed to help you track your sleep patterns and whatnot, but honestly, can't we just use a good old fashioned alarm clock? Plus, I'm still on the fence about weighted blankets... haven't tried one yet, but I'm curious about how they work. Does anyone know if there are any decent apps for tracking sleep patterns without all the bells and whistles? I'd rather stick with something simple like Sleep Cycle or Habitica. Maybe we can get some experts to weigh in on this and give us a more straightforward take?