Better sleep, stat.
Dr. Sasha Hamdani, a board-certified psychiatrist known on TikTok as @ThePsychDoctorMD, has taken to the platform to share her three hacks for improving sleep, and she promises that trying them out ASAP will result in another hour and a half of rest — at least.
“If I’m remotely anxious, my sleep is trash. If you’re in the same boat right now, try these three things tonight. It’ll buy you at least 90 more minutes of sleep. Probably more. Just try them,” she said.
“Are you sleeping like s–t?” Hamdani asked her 950K followers.
For a large swath of the population, that answer is a resounding yes. The Centers for Disease Control and Prevention estimates that 35% of US adults don’t get enough sleep on a regular basis.
Sleeping less than seven hours each night equates to a “hostile impact on the body” and is linked to a greater risk of obesity, diabetes, high blood pressure, heart disease, stroke, and mental distress.
Experts agree that deep sleep is critical to the body’s restoration and growth. It bolsters the immune system and cell regeneration, strengthens muscles and bones, slows brain activity, and reduces blood pressure.
Fear not — the good doctor maintains that there is a way to transition from restlessness to revitalization with tips you can try tonight.
“Your body temperature drops when sleeping as part of your natural sleep cycle,” she explained.
A few hours before bed, that temperature dips by one to two degrees Fahrenheit to help the body fall asleep, reaching its lowest point about two hours after you set sail for slumberland.
Hamdani noted that body temperature starts to rise a few hours before we do as part the process of waking us up.
Armed with this knowledge, she said there are three ways to support these fluctuations and enhance the quality and quantity of sleep.
Manage your bedroom temperature
“Keep your bedroom between 60 and 70 degrees Fahrenheit,” said Hamdani. Her advice echoes that of other experts, who believe a cold room is best for sleep, though the exact number varies.
The Sleep Foundation says to aim for 65 degrees Fahrenheit, while WebMD reports that you’re better off between 60 and 65 degrees Fahrenheit. Cleveland Clinic supports setting the thermostat at 60 to 67 degrees Fahrenheit to turn your bedroom into a “cool, dark, and quiet” cave.
Cleveland Clinic sleep psychologist Michelle Drerup explains that “heat is a huge disruptor for REM sleep,” the sleep stage associated with dreaming.
Take a warm bath or shower
“Take a warm bath or shower before bed, so you cool off when you’re getting out,” Hamdani advised.
This recommendation aligns with sleep specialist Olivia Arezzolo, author of Bear, Lion, Wolf, who previously shared that taking a shower before bed promotes melatonin production.
Arezzolo had a few more tips to power down while lathering up.
“While in the shower, I recommend integrating calming scents in your body wash, such as lavender and vetiver, as both reduce the activity of the sympathetic nervous system, which can otherwise make you feel tense,” she said.
Get better bedding
“Use layered bedding made of breathable fibers like linen or cotton polyester; those super soft blends trap in the heat,” advised Hamdani.
Sleep experts say overheating is a common sleep saboteur, and investing in quality bedding and following the Scandinavian sleep method could be key to keeping it cool.
In terms of expert-approved bedding, The Post voted Olive and Crate Eucalyptus TENCEL Fiber Sheet Set “best overall” for cooling temperature, breathability and moisture-wicking properties.
