Do you ever think about your mattress?
It’s no surprise that many Americans struggle with sleep. Most of us are well aware of the recommendation to aim for 7-9 hours each night. Yet, factors like ongoing stress, a hectic schedule, and constant digital distractions play a huge role in sleepless nights.
If you’re finding it tough to catch those Zs, there are several strategies you might consider. For instance, reconsidering your sleep positions or steering clear of stimulants like alcohol and caffeine before bed could help.
Double-board certified psychiatrist and brain imaging expert, Dr. Daniel Amen, sheds light on five unique approaches to help you drift off more quickly and wake up refreshed.
Stick to a brain cleanup schedule
You might not have had a curfew since your teen years, but it could be time to establish one again.
Amen suggests setting a “neural curfew” — a consistent bedtime that allows for at least seven hours of sleep, helping the brain detox and reset. He emphasizes this should apply even on weekends.
“Sleep is essential for your brain to clear out metabolic waste through the glymphatic system—think of it as a nightly cleanse for your mind,” he explains. “If you get less than seven hours, this cleanup can falter, leading to issues like memory lapses and brain fog.”
End the late-night scroll
We all know that too much screen time isn’t great for our health.
Research shows a connection between excessive screen time and various issues, including weight gain, eye strain, and even anxiety and depression.
Amen recommends implementing a “digital sunset,” meaning no screens an hour before bed.
Instead, focus on calming activities—like reading fiction, journaling, or taking a warm bath—to help ease the transition into sleep.
Create the ultimate sleep sanctuary
It’s helpful to signal to your brain that it’s time to relax.
Amen suggests several methods: taking a warm bath to reduce stress hormones, playing soft, soothing music, and dimming the lights. Lowering the room temperature, opting for a cooling pillow, and using lavender aromatherapy can also aid in calming your nervous system.
Consider supplements
“Your brain requires specific nutrients for good sleep—especially during stressful times or hormonal shifts,” Amen notes.
He recommends a few:
- Melatonin: Start with 0.3-2 milligrams to help regulate your sleep cycle.
- Magnesium: Known for calming the nervous system, aim for 100-500 milligrams.
- 5-hydroxytryptophan: This can boost serotonin levels, which might ease anxiety, with a suggestion of 100-200 milligrams.
- Gamma-aminobutyric acid (GABA): It may promote relaxation, with a dosage of 250-1,000 milligrams.
Be sure to check with your healthcare provider before adding any new supplements, especially if you have additional health considerations.
Designate a “worry journal”
“Ruminating thoughts can easily disrupt your sleep,” warns Amen.
Writing them down can help in processing and setting them aside for the night.
Amen recommends dumping stressful thoughts onto paper about half an hour before bed. Even rewriting endings to recurring nightmares can help ease your subconscious mind.
Goodbye, pesky nightmares!
