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This is all bad news for your nightly snooze, as you might imagine.
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Hold off on nightcaps and big, greasy meals right before bed.
Alcohol is a sedative, so it helps you fall asleep.
But once it wears off, it’s possible for you to have rebound wakefulness and poor sleep.
He recommends sticking tono more than one drink per day, as any more can decrease sleep quality considerably.
A good rule of thumb, per Dr. Rowley?
Stop sipping at least four hours before bed so that your body has enough time to process the drinks.
Its also important to watch what youre eating in the hours leading up to bedtime.
Spicy, sugary, or high-fat foods can causeindigestion, which can make you run hot at night.
Prep for rest with a bath or shower instead of a workout.
That said, dont skip out on exercise entirely.
Here are11 soothing pre-sleep habits for a restful nightto try, including meditation, journaling, and other rituals.
Cool down your bedroom as best you’re able to.
This can delay falling asleep, says Dr. Holliday-Bell.
(TheseAmazon shades, for example, have tons of great reviews.)
(Not to mention, some fans have a gentle whirring sound that can help lull you off.)
SBARTAR Cordless Blackout Blinds
Amazon
4.
Carefully curate your bedding.
What you sleep on can make a major difference in your body temp, Dr. Holliday-Bell says.
She recommends theNiagara cooling mattress topperfrom Amazon.
Microfiber and polyester materials can trap heat and make the bed feel boggy.
Niagara Cooling Mattress Topper
Brooklinen
Marlow Pillow Protector
5.
Wear the right pajamas.
Dr. Holliday-Bell recommends pjs made from 100% cotton.
Like bedding, skip synthetic fabrics like polyester, which can trap hot air.
Someresearchhas suggested doing this cools your body down and helps you snooze overall.
Girlfriend Collective
Chamomile Twilight Tank
Print Fresh
Tiger Queen Short Sleep Set
6.
Dont just continue to toss and turn.
Staying in bed too long awake can have the paradoxical effect of making you stay awake, he says.
He also says a hot midnight shower can be a good idea if youre struggling to nod off.
Keep your fan, frozen pillowcase, and soothing reading material close by.
Sweet, icy dreams are within reachit might just take a few swampy nights to get there.
