Taking a warm bath or shower before bedtime can significantly improve your sleep quality and help you fall asleep faster. A systematic review of the research found that bathing in 104-109°F (40-42.5°C) water for as little as 10 minutes, 1-2 hours before bed, can shorten the time it takes to fall asleep by an average… Read More »Improve your sleep with a warm shower 90 minutes before bed
For months, I stared at the ceiling, desperate for sleep that wouldn’t come. Insomnia had me in its grip and wouldn’t let go. I tried everything – sleeping pills, relaxation apps, herbal teas. Nothing worked. My days were a foggy, exhausted blur, and my nights an endless cycle of tossing, turning and mounting anxiety. I… Read More »Sleep compression for better sleep
I thought the message was always very clear: keep the hanky panky out of the bedroom if you want to catch quality Z’s. Sex, we’re told, is mentally stimulating, physically energizing – the exact opposite of what you need to drift off to dreamland. But the latest research says that sex is far from being… Read More »Sex as a sleep aid: Get intimate between the sheets
As a self-proclaimed night owl, I’ve always envied people who could fall asleep at the drop of a hat. You know the type – the ones who can doze off on a crowded train or take a power nap in the middle of a busy workday. For me, falling asleep was a nightly battle, one… Read More »The Navy SEAL fall asleep fast technique
It’s 2 AM. You’re exhausted, but your mind won’t shut off. Thoughts of tomorrow’s meetings, unanswered emails, and looming deadlines dance behind your eyelids, taunting you. You’ve tried counting sheep, sipping chamomile tea, even listening to soothing rain sounds. But still, sleep eludes you. Enter the humble bedtime to-do list – an unexpected ally in… Read More »Write your to-do’s and get back to sleep
I used to think the secret to a good night’s sleep was in the stuff – the perfect mattress, the cosiest pyjamas, the most soothing pillow spray. I’d spend hours (and an embarrassing amount of money) trying to curate the ideal sleep environment. But no matter how much I optimized my bedroom, I still found… Read More »The 10-10-10 rule for better sleep
When sleep eludes you, it’s tempting to reach for your phone or turn on the TV. But these attention-grabbing devices often make the problem worse, not better. Instead, try a counterintuitive approach: read a boring book. By engaging with mildly interesting material, you give your racing mind a much-needed break from the day’s worries. The… Read More »The Boring Book Sleep Hack
A simple trick to help you drift off to dreamland Do you struggle to fall asleep at night? Tossing and turning for hours, wondering if you’ll ever drift off? A restless mind can make it feel impossible to relax, but a simple breathing technique might be the solution you need. The 4-7-8 breathing technique, also… Read More »Fall asleep faster with the 4-7-8 Breathing Technique
The one thing sleep doctors avoid every morning Your morning routine sets the tone for your entire day—and your sleep doctors know it. They dedicate their careers to helping people sleep better, so it’s no surprise they have optimized morning habits. The one thing they consistently avoid? Lying in bed after the alarm goes off.… Read More »Never lie in bed after your alarm goes off
Waking up in the middle of the night is a common occurrence based on your biology, typically between 2 and 3 o’clock in the morning. However, it can be frustrating when you can’t fall back asleep. Here are some tips to help you get back to sleep: Note that occasional sleepless nights are not uncommon.
