Latest news with #sleepHygiene
CNET
a day ago
- Health
- CNET
These 6 Simple Steps Could Improve Your Sleep Routine
Getting a good night's rest is important for all kinds of reasons, not least because it sets you up for the day ahead. But there are a lot of reasons that restful sleep can be difficult to achieve, including racing thoughts, anxiety, late-night scrolling on social media and more. Here's the thing, sleep isn't a luxury -- it's essential. Getting seven to eight hours of sleep every night is essential to regulating our mental and physical health. It can improve your mood, sharpen your focus and even strengthen your immune system. If waking up groggy has become your normal, it might be time to work on your sleep routine. These six easy habits can make falling -- and, importantly, staying -- asleep a lot easier. Best habits for better sleep A full night's rest doesn't have to come few and far between. Improving sleep hygiene can help you overcome the different factors that disrupt your quality of sleep. 1. Have a bedtime routine Humans are creatures of habit, and practicing a calm bedtime routine each night before bed can help prepare your mind and body for bed. Before long, your body begins to recognize that it's bedtime when you start your routine and will boost melatonin production. Here are a few things you can do to help promote relaxation and ease stress before bed. Read a book: Reading just six minutes a day has been shown to reduce stress by up to 68%, and CNET's mental health writer credits credits reading before bed as the key to her improved sleep quality. Reading just six minutes a day has been shown to reduce stress by up to 68%, and CNET's mental health writer credits credits reading before bed as the key to her improved sleep quality. Meditate: Research shows that meditation before bed can reduce cortisol levels, a hormone responsible for stress, and increase melatonin production, a hormone that plays a role in your sleep-wake cycle. It can also teach you mindfulness to help you cope with anxious thoughts before bed, not allowing them to prevent you from falling asleep. Research shows that meditation before bed can reduce cortisol levels, a hormone responsible for stress, and increase melatonin production, a hormone that plays a role in your sleep-wake cycle. It can also teach you mindfulness to help you cope with anxious thoughts before bed, not allowing them to prevent you from falling asleep. Take a bath: Taking a bath before bed not only promotes relaxation, but it helps lower your body temperature to a level that's ideal for sleep. While it seems it would have the opposite effect, warm water sets off your body's temperature-regulating mechanism and increases blood flow from your core to your extremities, resulting in a drop in temperature. Taking a bath before bed not only promotes relaxation, but it helps lower your body temperature to a level that's ideal for sleep. While it seems it would have the opposite effect, warm water sets off your body's temperature-regulating mechanism and increases blood flow from your core to your extremities, resulting in a drop in temperature. Drink tea: Certain caffeine-free teas help reduce stress and ease anxiety. This includes camomile, valerian root and passionflower. 2. Stay off electronics before bed I know this isn't what you want to hear. Many people like scrolling on their phones or binge-watching TV shows before bed, but it can severely impact your quality of sleep and sleep latency, which is the amount of time it takes to fall asleep. Blue light from electronic devices disrupts your body's natural internal clock, aka circadian rhythm, and prevents the production of melatonin. The notifications that constantly make your phone buzz also keep your mind stimulated and alert when you should be winding down for bed. The best rule of thumb is to keep off electronics at least 30 minutes before bed. Read more: Best Blue Light Blocking Glasses 3. Get exercise in during the day Exercising during the day can help you sleep better at night. Getty Images/Mike Harrington Physical activity during the day that increases your heart rate can help improve sleep can take the place of sleep medications for some. Around 76% to 83% of volunteers in a 2013 Sleep in America poll who did light to vigorous exercise reported having good sleep. However, avoid high-intensity workouts too close to bedtime to keep your heart rate from spiking and minimize stimulation. 4. Avoid late afternoon cups of coffee Like working out too close to bedtime, you shouldn't have too much caffeine too close to bed. As much as you might crave that 3 p.m. cup of coffee to get you through the rest of your day, it could keep you from falling asleep at a reasonable time. Coffee has a half-life of four to six hours, meaning that's how long it takes for just half of the caffeine to break down in your system. In other words, your body stays alert for an extended period of time, which is counterproductive to falling asleep. Limit your last cup of joe to six hours before bed (or longer). 5. Write down your thoughts in a journal Journaling before bed can help release, cope or organize your stressful thoughts so they aren't trapped in your mind, keeping you from falling asleep. There's something therapeutic about unloading your thoughts physically onto paper. It can also help you prepare for a busy week ahead as you work through the responsibilities you need to tackle. Read more: 5 Reasons You Should Start Journaling and How to Start 6. Consider trying out natural sleep aids Natural sleep aids are a good alternative to sleep medications and can be incorporated into a nighttime routine to help promote better sleep. Home remedies and aids that are easy to get your hands on at a local store include lavender oil, tart cherry juice, valerian root and CBD.
The Sun
5 days ago
- Health
- The Sun
I'm an interior expert and here's how often you should really wash your bedsheets in summer – it's more than you think
MANY of us are guilty of putting off stripping the bed - it's such a loathsome chore, and sometimes it feels like it takes a lot of energy. But changing our sheets is essential, especially during the summer when the hot weather arrives. 3 The warmer temperatures mean most of us will be sweating through the night, even if we are putting the fans on. And this, in turn, can leave stains and odours on our pillows and sheets that impact our sleep hygiene. So, experts have revealed exactly how often everyone should be washing their bedding in the summer. And it's more often than you might think. Chloe Barrow, interior expert at Laura James, said that homeowners should wash their sheets at least twice a week during the summer. And if you suffer from summer night sweats, then this number could actually be higher. She said: 'In the warmer months, I recommend washing your bedding every week as a minimum. "Hot nights mean more sweat and skin cells accumulate in the sheets. "Not only can this make for an uncomfortable sleep, but it can also lead to odour or irritation if left too long. "If you experience night sweats, are prone to allergies, or have pets sharing your bed, I recommend upping this to twice a week to help maintain freshness and to be hygienic." My bed sheet trick gets wet laundry dry for free - I come from a family of six where the washing is never ending and it's a total game changer But it's not just sweat and skin that make our bedding dirtier more quickly than during the winter months. Leaving the window open and putting the fan on can also impact our bedding. Chloe added: "You should definitely wash bedding more frequently in summer than winter. "In colder months, our bodies sweat less, and we tend to wear more nightwear, creating a cleaner sleep environment. "In summer, it's common to sleep with minimal clothing and open windows, which can bring in more pollen and outdoor particles. "That's not to mention those who experience night sweats and the body oils your bedding absorbs from that. "This combination makes regular washing essential if you want to stay on top of sleep hygiene." Chloe also revealed the biggest mistake that people make when they clean their bedding. CHLOE has also revealed what temperature we should be washing our bedding to make sure we get rid of all bacteria - and it's higher than you think. She said: "In terms of temperature, 40 degrees Celsius is ideal for bedding in summer. "While 30 degrees is more energy efficient, it isn't always enough to kill off bacteria or allergens. "It also won't work if your bedding has visible stains, so a minimum of 40 degrees Celsius is advised. "For pillowcases or sheets with heavy soiling, I'd recommend a hotter 60-degree wash, but always check care labels first. "You can always boost a cooler wash with natural antibacterials like white vinegar or tea tree oil if needed." When it comes to drying, however, she urges people not to use their tumble dryer. Chloe added: "Air-drying is always best for bedding. If you have access to outdoor space, hang your sheets in direct sunlight as the UV rays naturally disinfect and the airflow helps reduce any smell. "If you're relying on indoor drying, ensure you have good ventilation to prevent damp or mildew. "Tumble drying should only be a backup rather than a first choice, particularly for delicate fabrics." She said: "The most common mistake people make when cleaning bedding is not washing their pillows. "No, I don't mean pillowcases, I mean actual pillows. "I recommend doing this at least twice a year as a minimum, and treat them according to their filling. "Synthetic pillows tolerate warmer washes. "But feather or down should be washed cool and air-dried flat to avoid clumping or damage. "If you're a night sweater, I'd recommend washing your pillows a couple of times over the summer period." 3
Times
21-05-2025
- Health
- Times
Experts be damned! Snuggling up together won't lead to better sleep
Just when you thought you were getting something right by investing in a bed the size of an ice rink, keeping an eagle eye on the room temperature, not looking at your phone in bed, not having stressy conversations about money in bed, wearing an eye mask and ear plugs (maybe) plus an anti-teeth grinding mouthguard and, most importantly of all, creating some sleep hygienic space between you and your bed partner, along come a group of scientists to tell us that we have been doing it all wrong and must start all over again. According to new research findings from the US, couples who fall asleep while cuddling may have less sleep disturbance and attachment insecurity. The couples observed in the study who were
