Hacks to Help You Sleep: Fact vs. Fiction
When it comes to sleep, so many of us would like to do it better. Whether it is the quantity or quality we'd like to improve, good sleep can be mysteriously, even frustratingly hard to come by.
Good sleep is in such high demand that talk shows, health blogs and even social media influencers have devoted hours over the years to discussing ways to sleep better.
These segments often include "sleep hacks" geared toward improving your quality of shuteye, but are these sleep hacks for everyone? And are they effective? We look at some popular sleep facts in this edition of fact vs. fiction.
Fact vs. Fiction
Trending Spotlight: Taping Your Mouth Shut During Sleep
Social media influencers have taken to their profiles to tout mouth taping during sleep as a way to improve your sleep quality. While there is reason to suppose that mouth taping can help with things like snoring or bad breath, there is very little research on this sleep hack. One review of existing research concluded that more research is needed, but taping your mouth shut may help with obstructive sleep apnea and snoring. However, you should check with your primary care provider before trying this hack as it can be dangerous for individuals who have trouble breathing.
Fact: Showering Before Bed May Help You Sleep
Showering before bed has been shown to potentially benefit sleep quality, according to the Sleep Foundation. If you incorporate a nightly shower into your pre-bedtime routine, it can help send a signal to your brain that it's time to go to sleep. It can also help you feel cleaner when you go to bed as well as minimize the amount of sweat, body oils and dirt that can accumulate in your bedding. Additionally, showers can help regulate your body temperature, which factors into how your body settles for a night's rest.
Fiction: Sleeping With Your Partner Is Always a Good Idea
Ever heard of a "sleep divorce?" It involves sleeping in a separate room from your partner, and it is not as uncommon as you may think. This strategy is especially helpful is you or your partner has conditions or sleep habits that impact the other person's quality of sleep. For example, if you or your partner snore and it keeps the other awake, feelings of resentment or frustration may surface and impact your relationship.
Fact: Food Or Drink Before Bed Can Impact Your Sleep
Maybe your parents told you as a child to not eat or drink anything before bed. They had good reason as this is one of the few sleep hacks that works virtually for everyone. Eating or drinking too much too close to your bedtime is almost certain to impact your quality of sleep since having food or fluids in your stomach can cause things like heartburn or acid reflux as well as keep you awake longer. Research has shown benefits of small, nutrient-rich snacks before bed, but oftentimes the risks of poor sleep quality outweigh potential benefits of eating before bed.
Fiction: Light, Noise and Temperature Don't Impact Sleep
Some of us seem to be able to fall asleep anywhere whether it be a noisy airport or during a bumpy car ride, but experts say that bedroom conditions are important for a sound night's sleep. This includes the temperature and the light and noise levels. Your body naturally cools down when it settles for sleep, which helps relax your body, leading to experts agreeing that a cooler room (around 65-70 degrees Fahrenheit) is optimal for good sleep.
It's likely no surprise that lower noise and light levels are the best for quality sleep, but there are some caveats. For noise, you should eliminate sudden disturbances while you sleep, which can cause sleep fragmentation. If you live in a noisy area, you may consider getting a white noise machine to stabilize your noise levels or explore other methods of blocking sound in your bedroom.
Light levels relate to our circadian rhythms, which regulate your body's sleep-wake cycle. Natural light signals to your brain that it is time to be awake, causing the hormone cortisol to be released which keeps you alert. When darkness falls, your brain produces melatonin, which helps your body relax. Darker conditions where you sleep will help you fall asleep faster and stay asleep, leading to better quality sleep.
Honorable Mention: Melatonin Supplements for Better Sleep
Speaking of circadian rhythms, one popular sleep hack that is often misunderstood is taking melatonin supplements to help your body and mind relax for sleep. However, you should understand how experts suggest using melatonin supplements and when it is important to seek help for your sleep.
