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    I Just Had the Best Sleep of My Entire Life—I Credit These 5 Products

    Sleep and I are a lot like cereal and orange juice. Historically speaking, we just don’t mix. No matter how many times I’ve made attempts to be an “early to bed, early to rise” human, I tend to be the type who tosses, turns, and ends up succumbing to blue light at 2 a.m. in an attempt to distract myself from the fact that morning will soon be approaching. Because I’m not a quitter and because I’ve truly been feeling the woes of lack of sleep, I loaded up on sleep products over the past month, and dare I say it: I just woke up from the best sleep of my entire life.
    I’ve dabbled with a sleep mask here and there in the past, but this time around, I really committed and went all out in the name of creating a nighttime ritual that worked for me. From a sleep supplement to a humidifier to a sound machine and beyond, my bedroom is an oasis, and I can finally say: I have my sleep routine on lock. Here are my five holy-grail products that have helped me fall asleep, stay asleep, and be annoyingly chipper over the past few weeks:

    1. A sleep supplement with melatonin and vitamin B6
    Source: @humnutrition

    The perfect nightcap exists, and the Beauty zzZz formula from HUM is it. I’m not sure why I’ve never gone out of my way to try a sleep supplement (looking back, it definitely feels like a facepalm situation, but I digress), but this stuff seriously works. There’s something about the combination of melatonin and vitamin B6 that helps me fall asleep, stay asleep, and wake up feeling well-rested, which is truly something I don’t think I’ve been able to say since I was in the womb.

    HUM Nutrition
    Beauty zzZz
    Contains melatonin to promote a more restful sleep, vitamin B6 to help normalize circadian rhythm, and calcium to improve sleep quality.
    Use code TEG20 to get 20% off of your first HUM order over $39!

    I like to take one tablet of the Beauty zzZz formula one hour before bed, set my alarm for the next day, and then lull myself to sleep with an intriguing but not-too-intense read. After about a half hour, I start to find myself feeling zen AF, and then at the 45-minute mark, I’m nodding off mid-sentence and into a seriously good slumber that I can’t stop talking about. Falling asleep was definitely my main concern, but I’d be remiss not to mention that once I’m asleep, this supplement helps me stay asleep. You heard me: no tossing, turning, or staring at the clock as it quickly approaches wake-up time. If there’s one sleep product worth investing in, it’s this stuff.

    2. A white noise machine
    Source: @homedics
    When I was younger, my family used to be neurotic about having fans on to help block out noise during sleep. It was definitely a comfort thing that I weaned myself off of with age—mostly because traveling back and forth from college with a huge box fan was annoying as hell. I never really thought I needed anything like it until I moved into a new apartment in January that sits adjacent to Chicago’s Brown Line.
    Every 15 minutes, the train comes through, and if I’m not in a super deep sleep, it definitely wakes me up. While a bit annoying, it was definitely a push to get a more legit, small-space-friendly white noise machine, and I can’t get enough of this one from Amazon. It does an incredible job drowning out outside noise and helps keep those pesky little middle-of-the-night noises from waking me up.

    White Noise Machine
    This white noise machine is truly such a game changer and I love how tiny but mighty it is. It fits perfectly on my nightstand and is ideal for bringing with me when I’m traveling.

    3. A cooling duvet cover
    Source: @buffy
    I don’t know if it’s hormones or what, but in the last few years of my life as a 20-something, I am always sweating. I started setting my bedroom temperature to 65 degrees overnight, which definitely helped a bit, but I’d still often find myself having to peek out my feet and hang them over the side of my bed to help cool off. If there is one thing that I can count on to wake me up from a deep slumber overnight, it’s the uncomfortably annoying feeling that my body is engulfed in flames. Not a fan.
    I came across this cooling comforter from Buffy, which is a lot cooler and more lightweight than the previous one my boyfriend and I had, and now that I’m able to enjoy a night of sleep without waking up drenched in sweat, I’m never, ever turning back.

    Cooling Comforter
    This cooling comforter is an absolute dream for hot sleepers everywhere (i.e., ME). I need to be completely covered when I sleep but I also don’t want to be sweating so this comforter truly allows me to have the best of both worlds.

    4. A Kindle
    Source: Shayna Douglas | Unsplash
    OK, so as sleep experts would likely tell you, a Kindle still emits some light. But in comparison to my iPhone drowning me in blue light late at night as I scroll for hours on TikTok, trust me: Reading from my Kindle instead of scrolling on my phone is a major sleep routine upgrade. I started reading from a Kindle a few months ago, and over the past few weeks, I’ve been a lot more consistent about reading it before bed as I wait for my Beauty zzZz sleep supplement to kick in. I turn the brightness down pretty much all the way, turn on a dim lamp in the background, and opt for reads that are rather light and free of cliffhangers so that I can easily slip into sleep if it comes my way. 
    In addition to reducing blue light before bed, this also serves as a welcome distraction that helps me keep my mind off of the ruminating thoughts and anxiety that I tend to fall victim to right before sleep time. The combination of my melatonin + B6 and reading really sets my mind and body up for success when it comes to winding down, and I am loving every minute of it.

    Kindle Paperwhite
    If you don’t already have a Kindle, seriously, what are you waiting for? I absolutely love how lightweight and simple this eReader is—it’s totally replaced my late night TikTok scroll and, since using it, I feel like I’m able to cut my wind-down time in half before bed.

    5. A cool-mist humidifier
    Source: @vitruvi
    Next to feeling like my skin is literally on fire in the middle of the night, there’s one other ailment that’s sure to wake me up from a dead sleep against my will: a good ole tickle in the throat courtesy of my dry AF apartment. Over this past winter, I’ve definitely been noticing that my hair, skin, humor, etc. are drier than usual, but truly, the one thing that made me pull out the humidifier was the fact that I kept waking up with a dry cough that required me to thrust myself into a panic-driven alertness, drink water like my life depended on it, recover from the drama, and attempt to lull myself back to sleep. The added moisture in the air is much appreciated and has made my routine middle-of-the-night coughing fits a thing of the past.

    Cool Mist Humidifier
    It’s not the most glamorous humidifier but this one absolutely gets the job done. This reservoir is big enough that it lasts all night long but it’s also small enough that I can conceal it underneath my sink during the day. Since using it, I’ve definitely noticed that my nose and throat aren’t as dry overnight which is absolutely necessary if I’m trying to sleep through the night.

    Sleep Is the New Self-Care: Here’s How You Should Upgrade Your Routine

    This post contains a sponsored inclusion of Hum Nutrition but all of the opinions within are those of The Everygirl editorial board. More

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    Struggling To Sleep During Your Period? This Might Be Why

    For a number of women, no matter how early a night they get or how many alarms they set for the morning, during that time of the month waking can be an increasingly difficult affair. But while it’s easy to blame a perceived lack of energy or motivation to get up and attack the morning, it turns out there are a number of factors at play, showing just how complex the female body really is. According to Dr Kat Lederle, sleep scientist and author of Sleep Sense: Improve Your Sleep, Improve Your Health, periods can have a significant impact on our sleep-wake cycle, even causing disruption.
    The reason periods impact our sleep is largely due to ovarian hormones which have receptors in the brain that are also involved in sleep regulation. As these hormones fluctuate and change during the menstrual cycle, they can effect sleep changes and our circadian rhythm. When you think about it, the body is looking to create a stable environment for a fertilised egg to develop, so it makes sense that it will do all it can to ensure adequate rest in the form of sleep is achieved. PMS can also contribute to bad sleep, with many who experience low moods, cramps, sensitivity and anxiety experiencing poor sleep.

    READ MORE: Keep Getting Ingrown Hairs In Your Vagina Area? How To Fix The Prob, According To A Gyno

    Speaking to Glamour, Dr Lederle explained that the worst sleep quality can be expected a few days into menstruation. “Those who often notice poor sleep quality in the late luteal phase [right before you get your next period] and your first few days of menstruation,” she said. “When levels of hormones like progesterone and oestrogen decline towards the end of the luteal phase, some women start to experience sleep problems, including for the first few days of menstruation.”
    According to the Sleep Health Foundation, up to 7 in 10 women say their sleep changes before their period, with the most common time frame being 3 to 6 days before having the period. Those who suffer the most disrupted sleep tend to be PMS sufferers; some report feeling sleepier during the day, others are restless at night, and many struggle to get to sleep and stay asleep.

    So, what can you do to help get your sleep back on track? Keep a diary of your symptoms for three months and list your symptoms day by day, as well as when your period starts and stops. If it’s found that your sleep problems have a link to PMS, you have a better knowledge of when to expect the disruption the following month. In the days before this time, it’s recommended to get plenty of rest and sleep, stay active and maintain a good diet, and try to get lots of outdoor light before and during your PMS.

    This story was first published on WomensHealth.com.au

    READ MORE ON: Periods Sexual Health Sleep More

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    Struggle to Get to Sleep? Try These 5 Breathing Techniques

    Sleep proving elusive, even when you’ve parked your phone, done your ‘yoga for bedtime’ session and drawn yourself a hot, magnesium salt-packed bath?
    If so, know that you are far from alone: According to the South African Society of Sleep Medicine (SASSM), insomnia affects about 30-40% of adults. When work, family and pandemic and political stresses collide, it’s little wonder.
    One thing it pays to try? Breathing techniques for sleep.
    READ MORE: What Is A Sleep Divorce? And Do You Need One?
    One person who encourages working with your breath to catch more zeds is Michael Townsend Williams, a yoga and mindfulness teacher, author of Do Breathe (R199, takealot.com) and co-founder of the app BreatheSync, which helps you breathe in sync with your heart to reduce stress and improve focus.
    ‘Sleep problems are often caused by our inability to switch off the mind and relax our bodies, which is where breathing can help,’ he tells WH. ‘Slow, controlled breathing triggers the body’s natural relaxation response. Your heart rate slows, your muscles relax and your mind calms down, making you more mentally and physically prepared to fall asleep easily.’
    So, rather than rattling through your to-do list or over-analysing the day’s conversations as you attempt to slumber, why not turn your attention to your breathing instead, learn how to use it as a relaxation technique and try out some of Williams’ suggestions below.
    5 breathing techniques for sleep to try
    1. Best breathing technique for anxiety
    When you’re suffering from the symptoms of anxiety and can’t stop worrying, simply counting your breaths can slow down your mental chatter, prevent the escalation of worry and help you reach a calm, centred place.
    How to deal with anxiety can be as simple as breath work. Michael recommends:

    Counting your breaths down from 40.
    To start with, count both your exhalations and inhalations from 40 to 20.
    Then, from 20 to 0, count only your exhalations.
    After that, continue to breath normally but with awareness of your breath.

    If you find this hard, then it’s fine to start the technique with lower numbers. The important thing is that you’re training your mind to focus where you want it to be, not on endless worries. If you’re still feeling anxious, then try writing your concerns down and then repeating the breathing exercise.
    READ MORE: Should You Start Taking Magnesium For Sleep?
    2. Best breathing technique for stress
    While anxiety often encompasses a generalised and wide-ranging sense of worry, stress is normally related to a specific event or area of your life, such as a work assignment or upcoming speech.
    Whilst managing your stress is important, Michael points out that experiencing it isn’t always a bad thing. ‘If you’re stressed because you’re facing a new challenge at work or moving out of your comfort zone, don’t worry. It’s normal to feel pressure in these situations. But to perform at your best you need to feel calm and energised, and that won’t happen if you don’t get a good night’s sleep.’
    One technique that might help is simple alternate nostril breathing. How?

    Close your right nostril and breathe in through the left.
    Then, close the left and breathe out through the right.
    Breathe in right. Breathe out left.
    Continue breathing slowly and deeply from one side to the other.

    Hopefully, this should make you feel calm and focused. Close your eyes, visualise yourself successfully completing whatever challenge you’re stressed about, then let yourself relax into sleep.
    3. Best breathing technique for over-thinking
    We’ve all done it – got into a heightened state before bed by watching an intense drama on the TV or scrolling for hours on a smartphone. This type of activity puts the sympathetic branch of your autonomic nervous system into overdrive. As a result, stress hormones adrenalin and cortisol in your blood make it difficult to switch off your over-stimulated mind and tense body, and sleep is tricky.
    In this instance, Michael recommends breathing from your belly. Try:

    Breathe in for four seconds and out for six seconds, both through the nose.
    This will equal six full breaths a minute, which research has shown to be the best rhythm for improving your physiology effectively.

    A longer exhalation like this triggers the relaxation response. In a short time your body will be free of adrenalin and cortisol and you will feel a lot better for it.
    READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
    4. Best breathing technique for insomnia
    It’s hugely irritating when you wake in the middle of the night and can’t get back to sleep (we’ve all ended up in the ‘how to sleep better‘ Google hole once). Michael recommends an exercise from his mindfulness course to combat this, in which you imagine drawing a line slowly around your body.
    How?

    Start from the crown of your head.
    Make your way down the right side of your body, around your arms and legs.
    Then go back up the left side of your body, ending up where you started.
    Keep your mind occupied with this ‘body trace’ while breathing slowly and deeply from your belly.

    Another option is to simply notice the gaps between your breaths. Observe how when your breath stills for a moment, your mind naturally stills too. Sometimes these little pauses are all it takes to learn how to get a good night’s sleep.
    5. Best breathing technique for energy
    While many people struggle to get to sleep, others have the opposite problem, feeling sleepy even in the morning or during the day when they need to be awake.
    In this case, Michael recommends a classic yoga exercise. Kapalabhati (literal meaning: shining skull) are rhythmic exhalations with a pumping action that flush out air from your lungs, stimulate the nervous system and release tension.
    To prepare, take three deep breaths in and out. Then:

    Draw your tummy in sharply as you exhale. Repeat once a second so you get into a rhythm.
    Remember not to hold your breath; you will be inhaling in between exhalations but not consciously. Just focus on the sharp exhalations.
    If you find this difficult, try placing your hand on your tummy and press gently with each exhalation. It can take time for your stomach muscles to react quickly enough.
    Repeat with 20 pumps at first, then breathe deeply before holding your breath for 30 seconds if possible.

    That’s one round done – you’re aiming to repeat for three rounds. You can build up the repetitions from 20 to 30 to 40 to 60. You can also learn to retain your breath for longer. Don’t be too competitive though – slow, steady progress is best.
    With these breathing techniques for sleep you should be deep in slumber in no time!
    This article was originally published on Women’s Health UK

    READ MORE ON: Meditation Sleep Stress More

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    Sleep Is the New Self-Care: Here’s How You Should Upgrade Your Routine

    While self-care looks different to everyone, one self-care practice we all can benefit from is a sleep routine, hence the trending term “sleep-care,” which could be the health-changing step you are missing in your current self-care routine. Routines are crucial because they help us create positive daily habits that promote well-being, and sleep routines are no exception. While we know sleep is crucial to our health, many people are not getting enough. According to the CDC, more than a third of adults are sleeping less than the recommended hours (at least seven per day) on a regular basis. The good news? Sleep-care could change that. Read on to learn more about sleep-care and how to implement it into your routine.

    In this article

    What is sleep-care?
    If you think that self-care is all about fancy bubble baths, luxurious face masks, and expensive health foods, think again. The World Health Organization defines self-care as “The ability to promote health, prevent disease, and cope with illness and disability with or without the support of a healthcare provider.” In other words, while health care is a doctor helping your body be healthy, self-care is the way you help your body be healthy. And one of the most important (but often overlooked) ways to do that? Sleep. “Sleep is important to help prevent cardiovascular problems, improve mood, increase learning and memory, and prevent weight gain,” explained Dr. Sanam Hafeez, a neuropsychologist at Colombia University.
    Sleep has an impact on all aspects of our health, and therefore, sleep-care is the practice of creating routines around sleep that provide mental and physical benefits. Sleep-care also addresses that sleep requires more care than just turning off Netflix at night and setting an alarm in the morning—our daily habits, doctor’s visits, and the way we spend our mornings and evenings should take into account how to improve sleep quality. Wondering how to do that?

    Tips to implement a sleep-care routine

    1. Create a sleep schedule
    The best way to implement a sleep-care routine is to create a routine that works for you. Everyone is different, and depending on whether you’re a night owl or an early bird, you’ll want to create a sleep routine that is realistic based on your needs, daily schedule, and preferences. For example, if you typically stay up late and don’t have to wake up for work until 9 a.m., don’t force yourself into a 7 a.m. wakeup time just because waking up early sounds like it’s healthier.
    Instead, wake up at 8:30 a.m. (or 8:59 a.m. We won’t judge) and make sure you’re asleep by 1 a.m. (or about 7-9 hours before, depending on your needs), and then stick to that schedule every day. What matters most is going to bed and waking up at a consistent time so your body knows when it should be awake and when it should be sleeping. Also, get to know the length of time your body needs to sleep. While some people feel great after exactly seven hours, others feel groggy if they don’t get a full nine. Get to know what your body needs and set up a schedule accordingly. 

    2. Unwind from your day 
    Once you have a set bedtime, the next step is to create a nighttime routine that allows you to fully let the day go. You cannot expect to come home from work, eat dinner, work out, clean the house, and then be asleep the moment your head hits the pillow, just because you decided your bedtime was 9 p.m. Most of us need time to decompress from the day and to enter a relaxed state before our body and mind are ready for a restful night’s sleep. A few things you can do to unwind from your day would be journaling, meditating, yoga stretches, pampering yourself with a skincare routine, drinking chamomile tea, taking some CBD, or reading a soothing book (save the thrillers for daytime). Find what relaxes you at the end of the day and give your mind enough time to relax and wind down. These rituals will eventually signal to your body that it’s time to go to sleep. 

    3. Create a relaxing environment
    Your home can either help you relax or cause you more stress. Just like a pile of dirty laundry on the chair or dishes in the sink might make you feel anxious about the next day and have difficulty sleeping, a relaxing environment will help you feel calm. A few ideas to create a relaxing environment include lighting candles, diffusing essential oils, adjusting the temperature, trying blackout curtains, dimming your lights, and removing screens at least 30 minutes before your bedtime. For more recommendations on creating a relaxing environment, click here to shop our favorite products that will help make your home more relaxing. Your bedroom should be your sanctuary, so anything you can do to create an environment that makes you feel safe and calm can make a huge difference in your sleep-care. 

    4. Limit caffeine and naps
    Because sleep-care is not just about making changes at nighttime, be aware of habits throughout the day that might be causing you to lose precious sleep. For example, that 2 p.m. cup of coffee or post-work nap might be confusing your body when it comes to a sleep schedule. While having one cup of coffee or tea in the morning can help some people get through the day, you may want to ditch the afternoon cup. When it comes to caffeine, every body reacts differently, so figure out when to get your last cup in before it affects your sleep (for a general rule of thumb, CNBC suggests no later than 2-3 p.m.) or play around with the difference between coffee and matcha when it comes to your sleep quality. And while an afternoon nap may be enticing (especially without that second cup of joe), taking naps can throw off your sleep later. If you really need a nap, The Sleep Foundation suggests keeping it to a minimum of 20 minutes in the early afternoon.

    5. Be consistent
    While you are finding a routine that works for you, adjust your “ideal” routine with what is most realistic. No one is going to be perfect 100 percent of the time, but your goal should be to strive for a realistic, healthy routine that you can follow regularly and stick to more often than not. When your sleep schedule, nighttime routine, and daily habits are consistent, this lets your internal clock know when you should be going to sleep and waking up. Everyone relaxes and takes care of themselves in their own way, and every body has different needs. So whatever you do to unwind, create a relaxing environment, and get a full night of rest, just be consistent.

    6. Make sleep a regular conversation with your doctor
    While self-care is about how you care for yourself, part of caring for yourself is building and communicating with a team that will help keep you as healthy as possible. While your doctor visits might (and should) cover symptoms, diet, and exercise, make sure that sleep is part of the conversation too. Let your doctor know if you’re having trouble sleeping, if you’re waking up exhausted, or if your work-life balance feels off and you’re not getting enough recovery time. Sleep is obviously an important factor of health, but lack of sleep is a good indicator that your routines or health might need some adjustments. 

    8 Subtle Signs Your Sleep Routine Needs a Major Overhaul More

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    Beyoncé Has Insomnia: Here Are 7 Expert-Backed Tips To Help if You Have Trouble Sleeping Too

    I don’t know if you’re as up-to-date on Beyoncé news as I (always) am, but recently, the only news alert I’ve been getting is that Beyoncé has insomnia, a common sleep disorder in which you experience persistent problems falling and staying asleep. The original source: the September issue of Harper’s Bazaar, in which Queen Bey graced us on the cover and with a headline-making quote in the interview that stated, “I’ve personally struggled with insomnia from touring for more than half of my life.” While I’m not surprised that Beyonce’s health habits became news-worthy across platforms like People, Insider, and Yahoo! News (I mean, when she mentioned she was vegan, the whole world gave up dairy), I was surprised how many people resonated with not getting enough sleep.
    According to The Sleep Foundation, as many as 30 percent of adults (and up to 48 percent of older adults) struggle with chronic insomnia. Moreover, women are 40 percent more likely to experience insomnia in their lifetime than men (*eye roll* as if we didn’t already have enough to deal with. I bet Jay-Z is sleeping soundly!). Sleeping troubles are so common that the CDC even declared sleep disorders a public health epidemic. Basically, Beyoncé is just like us! Since lack of sleep is one of the most common health issues out there, we definitely need to be talking about it more.
    I grilled sleep experts for all the info on how to identify insomnia as well as their best tips and tricks to relieve it and help you get a good night’s sleep. Even if the cause of your sleep troubles does not have to do with a demanding tour schedule à la Beyoncé, read on for a guide to insomnia and expert-backed tips on getting the best sleep of your life. 

    In this article

    What is insomnia?
    Insomnia can have many definitions. For one, the word can be used as a name to mean any kind of sleep troubles that have to do with your body not getting the quality sleep it needs. “Insomnia can present itself in various forms,” explained Dr. Cassandra Aasmundsen-Fry Psy.D, a licensed clinical psychologist and founder of MindWell. “It can look like trouble falling asleep, staying asleep, frequent waking, or waking up too early. Often, it’s a combination all of these.” 
    Another definition is a diagnosis: insomnia disorder. Dr. Allison Siebern PhD, CBSM, a clinical psychologist who is certified in behavioral sleep medicine by the American Board of Sleep Medicine and the head sleep science advisor for Proper, explained that insomnia symptoms are when someone struggles to fall asleep or stay asleep periodically, which most people go through at different periods in their lives. Insomnia disorder has specific clinical criteria that health care professionals use to diagnose. Insomnia disorder is typically chronic, meaning a patient experiences insomnia symptoms consistently.
    “The criteria of insomnia disorder versus insomnia symptoms include difficulties getting to sleep and/or staying asleep at least three nights a week for at least three months, or if this sleep disruption leads to distress or impairment,” she explained. Dr. Siebern also pointed out that a medication, substance, or illness might be the cause of difficulty falling or staying asleep, which is not technically defined as insomnia disorder and should be identified and worked through with your doctor. 

    How do you know if you have insomnia?
    “Insomnia” sounds like a big word, but insomnia symptoms can be used to describe not being able to fall asleep or if you wake up throughout the night and can’t fall back asleep. “You have insomnia if you have been struggling to fall or stay asleep or are waking earlier than intended,” Dr. Aasmundsen-Fry said. You also might experience symptoms throughout the day that are caused by not getting enough sleep like chronic fatigue, difficulty concentrating, irritability, and physical symptoms like headaches. Everyone might experience bouts of sleeplessness here and there, but consult a doctor if you have trouble sleeping for more than three months.  
    Not sure what “normal” falling asleep looks like? Not sure if waking up from a bad dream or a need to pee falls under the insomnia category? “An adult should first fall asleep within 10-20 minutes,” explained Dr. Carleara Weiss, Ph.D., MS, RN. “If you do wake up in the middle of the night, it should be short (no more than 30 minutes).” Another factor that can signal insomnia is how you feel when you wake up. “If you don’t feel well-rested when you wake up, it might be a sign of poor sleep quality and insomnia,” Dr. Weiss said.
    If it takes you longer than 20 minutes to fall asleep, you consistently wake up for 30+ minutes throughout the night, or you feel exhausted even after seven to eight hours of sleep, talk to your doctor about sleep disorders or possible causes. For the occasional bout of insomnia symptoms or while you’re working with your doctor, read on for expert-backed tips to help you sleep better. 

    Tips to help with insomnia:

    1. Don’t have caffeine after noon
    Bad news: Caffeine could be disrupting your sleep. It varies based on how caffeine is metabolized in the body. Some people can have an espresso shot at 5 p.m. and sleep like a baby, while some people cannot even have a cup at 9 a.m. without feeling the effects at night. If you’re not sure which camp you fall into, Dr. Aasmundsen-Fry recommended stopping your caffeine intake after noon as a good rule of thumb. Yes, that might mean kissing your 2 p.m. Americano goodbye (sigh), but caffeine is in more than just coffee. Everything from soda to pre-workout supplements to green tea to chocolate can contain caffeine, so check the nutrition labels if your body is struggling to sleep at night.

    2. Limit screen time in the evenings
    More bad news if Netflix is your go-to bedtime ritual (guilty) or your only time to catch up on Bachelor in Paradise is late at night: “The light from electronic devices (TV, tablets, laptops, and cellphones) have a negative impact on the natural production of melatonin, which impacts your body’s ability to sleep,” Dr. Weiss said. “Screens are both stimulating and can be a source of stress and tension,” agreed Dr. Aasmundsen-Fry. Yes, that means turning off Hulu and having a designated work cut-off time before bedtime, but it also means that if you do wake up in the middle of the night, don’t start scrolling on your phone in an effort to lull your body back to sleep. If you’re feeling restless or anxious when you wake up, turn on a dim light to read something relaxing or get out of bed altogether (more on that below). 

    3. Be consistent in your sleep schedule
    If you’re sleeping in until noon on weekends or pulling an all-nighter once a week, your body is probably struggling to identify when it’s supposed to be asleep and when it’s supposed to be awake. Dr. Ruth Varkovitzky, a clinical psychologist specializing in treating sleep disorders, recommended being as consistent with your sleep schedule as possible. “Wake up at the same time every day (yes, even on the weekend!) and try to avoid napping, which breaks up sleep and takes away from the consolidated sleep span we need,” she said. Unlike bad boys, sleep works best when it’s consistent, so aim to fall asleep and wake up within the same hour every day. Oh, and if you’re prone to naps, try to avoid falling asleep during the day and get to bed earlier at night if you’re feeling tired. 

    4. Prioritize stress relief
    Many experts I talked to explained that stress is the most common cause of insomnia, probably because most of us deal with stress on a regular basis (curse you, work deadlines!). “When the body is on high alert throughout the day, it can be hard to fall asleep at night,” Dr. Siebern said. “It’s especially problematic because lack of sleep due to insomnia can affect your ability to cope with demanding situations, causing even more stress,” agreed Dr. Li Åslund, PhD, a sleep expert at Sleep Cycle. “Then, we stress about not getting enough sleep, which makes it even harder to sleep and forms a vicious cycle.” In other words, your stress about not getting enough sleep is stopping you from getting enough sleep. 
    In general, work on stress relief throughout the day and make sure to have routines in place to help manage stress, like meditation, taking regular breaks, or therapy for a long-term solution. Especially if you work from home, set boundaries to transition out of your workday so as to not bring stressors into your night. Allow your body and mind to calm down by giving yourself a cut-off time, changing clothes, or having a ritual like lighting a candle to signify the workday is over. 

    5. Use your bed only for sleep and sex
    As a general rule of thumb: The bed is only for sleep and sex (sex is important for sleep too, FYI). Watching TV, working on your laptop, having a snack, or even scrolling through Instagram can negatively impact your sleep at night. If your bed is just for sleep (or, you know, sex), the mind understands that getting in bed means it’s time to fall asleep. But if you work, watch TV, or even fight with your partner while in bed, the mind will associate your sleep space with other activities (including high-stress ones).
    Make your bed a sacred space so that when you crawl into it at night, your mind and body know what to do. Besides just the normal no-no’s like watching TV or working on your laptop, look into your pre-bedtime rituals. For example, reading before bed is a great way to relax the mind, but a career-related book could spark work anxiety, or a thrilling novel could be overstimulating. Consider reading on the chair in your bedroom until you’re tired enough to get in bed or reading something relaxing. When it comes to waking up in the middle of the night, Dr. Aasmundsen-Fry recommended getting out of bed if you can’t fall back asleep in 20 minutes and doing something else until you feel tired. “Your brain needs to know that the bed is not for other activities and to learn to associate it with sleep,” she said. 

    6. Try essential oils
    PSA:Aan oil diffuser on your nightstand is not just for decoration or making your bedroom smell good. Essential oils can be a powerful tool to help the body relax and fall asleep. “When I see patients who are suffering from insomnia, my biggest hack is essential oils,” said Dr. Peter Bailey MD, a family practice physician and expert contributor for Test Prep Insight. Dr. Bailey recommended lavender oil, which helps relieve insomnia and anxiety by promoting through relaxation. “When diffusing, aromatic therapy provided by lavender oil can even help to stimulate the release of melatonin, which makes you sleepy.” Try diffusing essential oils through a diffuser or using a pillow spray with lavender oil. 

    7. Get to know what does (and doesn’t) work for you
    While these tips may help alleviate some of the common causes of insomnia, every body is different, and your causes and solutions for insomnia will likely be different from anyone else’s. Whether you’re affected by a demanded tour schedule like Beyoncé or that 10 a.m. espresso shot is affecting your body more than you realize, insomnia looks and feels different to everyone. “There is not a one-size-fits-all solution, as everyone’s sleep situation varies,” explained Dr. Siebern. Start by observing what might not be working for you: What does your pre-bedtime routine look like? Are you working on stress management as much as you could be? Is an afternoon nap chipping away at your sleep, or is a glass of wine at night leading to sleep disruption? Bottom line: Do whatever you need to do to get a good night’s sleep, including working with a doctor or psychologist to find a solution. 

    20 Bedtime Essentials To Make Sure You Get the Most From Your Sleep More

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    Looking for Better Sleep? This Super Ingredient Might Be the Answer

    So you work out, eat your veggies, and have a meditation practice, but your sleep is not so great? Join the club. Not to fret, exhausted readers: CBD for sleep is changing the game. We love CBD for everything from period cramps to sore muscles, but the plant-derived ingredient might also be the secret to getting good quality Zzz’s. According to the American Sleep Apnea Association, 70 percent of adults don’t get enough sleep. If you work long hours, are balancing a busy life, and/or know what it feels like when a new season of You comes out on Netflix, this statistic probably does not surprise you. Besides those late-night bedtimes and early-morning alarms, many people suffer from insomnia, difficulty staying asleep, or that growing to-do list in your mind keeping you awake. There’s no doubt that lack of sleep is an epidemic. So could this trendy ingredient be the solution?

    How does CBD benefit sleep?
    You might have seen CBD in your skincare and lattes, but it turns out that one of the most common ways CBD is used is to improve sleep and decrease anxiety. So is there any truth to it? A 2019 study found that 66.7 percent of test subjects reported better sleep after a month of taking 25mg of CBD. Another study from 2014 found that CBD can improve the symptoms of certain sleep disorders, while yet another study found that CBD might be beneficial for both sleep disorders and drowsiness during the day. While the studies on CBD are fairly new and more research needs to be done, the research so far is looking promising. “CBD has been shown to improve sleep quality and quantity in small, randomized controlled trials, but more research is needed,” said Dr. Jaime Corroon, founder and medical Director of the Center for Medical Cannabis Education and a medical advisor at CV Sciences.
    As for why CBD affects sleep, it might be because CBD tackles one of the most common causes of sleep problems: stress. “Research suggests that CBD may target certain receptors in the brain and central nervous system, which can assist in altering levels of serotonin, which is a neurotransmitter that plays an important part in your mental health,” explained Katherine Hall, a sleep psychologist and sleep coach at Somnus Therapy. 
    Research aside, I can personally attest that I get the best sleep of my life after a few drops of CBD oil. As with any supplement or change in routine, consult your doctor, be your own guinea pig, and do your research because every body is different and needs different things.

    Source: Burst | Pexels

    Equilibria CBD
    Because the supplement industry is widely unregulated, it’s important to select a brand of CBD that you trust. If you haven’t heard already, we love Equilibria because their premium CBD is fully traceable and made with industrial hemp flowers from their 1,100-acre partner farm in Colorado (we stan transparency when it comes to supplements!). It’s always organically grown, without GMOs, heavy-metals, and pesticides. It’s basically like the farm-to-table version of CBD. Bottom line: If you do want to try CBD, it’s well worth the time and effort to do your research and invest in a brand you know you can trust. 

    Our Favorite Products
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    Equilibria
    Daily Drops
    Intended for fast-acting results, these drops not only work as a pre-bedtime ritual, but can also be used during the day to promote focus and ease stress. Best for: wellness nerds who like to DIY superfood lattes (pro tip: the mint flavor makes your coffee taste like a peppermint mocha!).

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    Relief Balm
    The tiger balm you used to apply on sore muscles just got a major upgrade. The Relief Balm absorbs into the skin and you can literally feel it working (trust me, it’s refreshing AF). Best for: relieving aches, pains, and tension that’s holding you back from a good night’s sleep.

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    Daily Soft Gels
    If you struggle with insomnia more than stress or discomfort, the Daily Soft Gels are your best bet. They’re slow-releasing for a longterm approach for even longer lasting effects. Take before bed for a few weeks and you’ll start noticing a major difference in your sleep game. Best for: preventative care and major results overtime.

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    Dynamic Roller Duo
    Peek inside any Everygirl editor’s bedside table, and the chances of finding the Calming Roller are extremely high. With a mixture of essential oils like lavender, bergamot, and rosewood, the formula uses aromatherapy with CBD to ease tension and promote stress relief. Roll on temples or wrists while winding down for the night. Best for: the girl on-the-go who wants a quick de-stressing boost before bed.

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    Balance Bath Bombs
    Love a good bubble bath in the evenings? Same. These bath bombs put yours to shame (sorry!), thanks to 50mg of full-spectrum CBD and relaxing essential oils. Best for: the self-care guru who considers baths a key part of her nighttime routine.

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    Mindful Mineral Soak
    Because CBD can be absorbed through pores instead of just orally, the Mineral Bath Soak (made with Mediterranean and Dead Sea salt, #fancy) promises to totally relax the body, thanks to a blend of scents, CBD, and 30+ minerals. Best for: adding a little extra luxury to bedtime.

    Equilibria
    Daily Treatment Oil
    Personally, I swear the scent of this oil alone gets me to relax, but the 500mg of CBD and nutrient-rich botanicals certainly don’t hurt either. Massage onto the face or body before bed to relax at night and wake up with soft, glowing skin. Best for: the skincare guru who wants to relax while beautifying overnight.

    5 Easy Ways to Get Better Sleep Tonight

    This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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    8 Easy Swaps I Made This Year To Become My Healthiest Self

    For a long time, I viewed “healthy living” as unapproachable and intimidating, mostly because I felt so unbelievably far from achieving it. Up until a few months ago, I ate too much salt, went to bed super late, watched way too much TV, drank a lot of wine, and ordered McDonald’s chicken nuggets more times than I’d like to admit. Before I discovered attainable health swaps for my life, I felt like a bit of a failure in the wellness department.
    This year, I’ve put more focus on the small day-to-day choices that I make instead of becoming consumed and overwhelmed with drastic, unsustainable changes that derail me from even trying in the first place. For me, making healthy swaps for things I was already doing and eating was a great, welcoming approach for living my best life, and now, I swear by it. These eight healthier choices helped me transform the way I look at healthy living and have fueled my fire to keep this lifestyle going:

    1. Matcha instead of coffee
    Don’t get me wrong—I love my coffee and still drink it occasionally. But instead of viewing espresso as a vital necessity to life, I view it as more of a treat instead of a three-cups-a-day routine. After years of drinking almost a pot of coffee a day, I realized that it didn’t even keep me awake anymore, and I felt close to ill when I’d skip a cup. This is when I knew I needed a change. Now, I drink a teaspoon of matcha with vanilla oat milk almost every day, and I’m hooked. Not only does it give me a little bit of a caffeine buzz, but it’s also packed with antioxidants and other nutrients that actually make me feel good about drinking it. 

    2. Reading before bed instead of scrolling on my phone
    Before the last month, falling into a bottomless, deep, dark hole on TikTok or Instagram before bed was one of my most fatal flaws, and unfortunately, my most closely practiced ritual. While I didn’t completely give up scrolling through my phone, I do opt to read before bed instead of being sucked into the blue light blob. I find that reading three pages helps me wind down more quickly than I would spending an hour (or more) on TikTok and allows me to sleep at a more reasonable hour.

    3. Banza noodles instead of traditional pasta
    This is one of the easiest swaps I’ve incorporated into my meal prepping routine. If you aren’t already on the chickpea noodle train, this is your sign to hop aboard. I’ve been a pasta junkie my entire life (perks of growing up with an Italian grandmother), and while I never felt guilty for consuming it in mass amounts, I found that chickpea noodles (low carb, gluten-free, and high in protein) are just as good and so worth the healthy substitute. If I’m going to be eating pasta anyway, I might as well swap it with something that tastes just as great and is a bit healthier, right?

    4. Eating in instead of eating out
    OK, I’ll admit this is probably one of the more difficult “easy swaps” on this list. But I can finally say, now that I’m on the other side, it’s so much easier than I thought it would be. For years, I relied heavily on eating out and ordering on DoorDash, which typically left me feeling bloated, guilty, and—quite frankly—broke. 
    Two things that really helped me gain control over eating out were 1) finding a grocery schedule that worked for me and 2) recreating the meals I was craving in my own kitchen. That included mastering my favorite vodka pasta recipe, figuring out how to make my own Chick-fil-A sauce, and recreating my go-to Sweetgreen salad. From there, I realized that I can in fact cook, and beyond that, I could take the liberty of making healthier versions of some of my favorite meals to eat out. While I still do dine out, I now do it a lot less frequently, which has given me back some financial freedom, helps me make healthier choices at home, and allows me to cherish the times I eat out a bit more.

    Source: Colorjoy Stock

    5. Walks instead of binge-watching TV after dinner
    For a while, I was gridlocked into the routine of plopping down on the couch after cooking, eating, and cleaning up the disaster in my kitchen. Enter four-hour-long Netflix binge-watching sessions with intermittent naps that messed with my sleep schedule and took precedence over any night routine that would set me up for success the next day.
    Now, instead of giving in to the food coma, I engage in a light walk after dinner, which helps me beat the post-meal slump and allows me get some steps in toward the end of the day. Whether I walk and catch up with a friend or enjoy the solitude of a favorite-playlist-filled sunset walk, my post-dinner stroll has become one of my favorite self-care acts of the day.

    6. Dark chocolate instead of milk chocolate
    All of my life, I looked at dark chocolate with disdain because of its bitterness—I didn’t quite get the hype. But now that I’m older, wiser, and more aware of dark chocolate’s health benefits (antioxidant-packed, flavanol-filled, and more heart-healthy than milk chocolate), I gave it another go, hoping my taste buds had changed. To my surprise, I loved it. Now, I opt for dark over milk chocolate whenever I have the chance, and like my matcha vs. coffee switch, it’s an easy swap that makes me feel a lot better.

    7. A flexible activity schedule instead of a rigid workout schedule
    Before, I’d try to hop back on the workout train—lifting five days a week, sustaining injuries, losing motivation quickly—only to fall right back off of the boat. While I kept up with this yo-yo workout situation for quite some time, it’s not until this year that I finally took a step back to reevaluate my relationship with physical activity.
    I still lift weights here and there, but if I’m not able to go to the gym four to five days a week like I used to strive for, I don’t beat myself up over it. The reality is this: Life is busy. We get tired, we don’t have time, or we can’t coordinate our strict hair-washing schedule with a day of dripping sweat at the squat rack. And that’s OK. My new fitness goals focus on moving in any capacity, and I’ve found that taking a more flexible approach has made me more motivated and excited to get moving. Whether it’s a walk in the park, a yoga class, a HIIT session at the gym, or a 10-minute affair with my weighted hula hoop, I’ve found that listening to my body and keeping activity simple and fun has been a game-changer in keeping my activity levels more consistent.
     
    8. Hydrating before reaching for caffeine 
    The number of times in my lifetime that I’ve chugged two cups of coffee before even thinking about water is an absolute tragedy. This year, I’ve really prioritized hydrating, especially in the morning after a night of sleeping and hours of not taking sips of water. Starting my day off hydrated AF helps set the tone for the day and sets me up for success before reaching for my morning caffeine choice. 
    On the days where I focus on my water intake, I find that I have more energy to power through the mid-afternoon slump, have more stamina during my workouts, and am less prone to suffer from that late-afternoon headache and/or annoying right eye twitching. It’s not groundbreaking but, now that I’ve finally hopped on board, I totally get the hype.

    7 Things Every Woman Should Change for Better Health RN More

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    How To Get Better Quality Sleep

    As someone who has struggled to sleep from time to time, it’s been a pursuit of mine to understand how to get better quality sleep.
    I suffer from panic attack disorder – a type of anxiety disorder – and sometimes I wake up in the middle of the night in sheer panic. There have been times when I’ve launched out of bed with my heart racing in pure “fight or flight mode” and it takes me a while to calm down enough to get back into bed. Sometimes I have a little hamster on high alert, racing on his little wheel in my head from 2am to 4am. A metaphor for my thoughts.
    Thankfully there are ways to help set you up for sleep success.
    At Women’s Health, we hosted an event with sleep expert Dr Dale Rae whose current research focuses on the study of sleep and circadian rhythms as they relate to both general health and sports performance. Dr Rae is also the Director of Sleep Science at the Sports Science Institute of South Africa.
    7 Hacks To Sleep Better
    Below I’ve created a list of hacks and tips I’ve learnt from Dr Rae as well we further research into the field.
    1. Set up your sleep environment for success
    Take a look at your bedroom. Does it ooze comfort? What about safety? And is it a place you feel like you can really relax in? Making small adjustments to your bedroom can help set you up for better quality sleep. Take note of any noises that can be fixed: that creaky door, the window shutters, a ticking clock. Think of scents as well. Perhaps light a candle or get a diffuser that creates calming scents for the room. We all know that lavender is a win!

    2. Check your lighting
    Are your curtains dark enough? Are there any flashing or distracting lights in the room? Make sure you minimise artificial light. Another great idea is to invest in a dawn simulator light that works for bedtime and morning, adjusting levels of light in your room over time to help you unwind and wake up.
    3. What is your temperature like?
    Contrary to what you might think, we actually struggle to sleep well when we’re too warm. I know – you’re thinking “but it’s so easy to snooze on the couch in the sun”. That said, it’s also hard to drop off if you’re too cold! Your body heat peaks in the evening and then drops to its lowest levels when you’re asleep, so a cool 16-18°C is thought to be an ideal temperature in a bedroom. Temperatures over 24°C are likely to cause restlessness, while a cold room of about 12°C will make it difficult to fall asleep.
    My solution is to have a lighter duvet in summer and a heavier duvet and blanket in winter. Also, I like placing a hot water bottle in my bed in winter just to warm up the sheets. I also use a portable air conditioner in summer for those scorching evenings.
    4. Set your phone aside
    A great way to help the mind calm down is to switch off the sensory overload. Many of us take our laptops and phones into bed with us to play games, reply to texts and scroll through TikTok. But beeps, buzzes and even the tiniest lights can wreak havoc with the body’s circadian rhythm. So try set aside your phone or laptop as you wind down. And avoid the sensory overload!
    I have started placing my phone in my bedside drawer. Plus, I keep a few books on my bedside table, so I try tuck into one of these instead, while I wind down.
    5. Avoid stimulants
    Having caffeine too late in the day or alcohol or sugar can all mess with your sleep. I make a rule with myself that I don’t have caffeine after midday. If I’m feeling tired, I have more water (often we’re dehydrated and this makes us feel lethargic). While a few glasses of wine may help you fall asleep, it often causes disruption a few hours into your sleep. Hello hamster!
    6. Set up a bedtime routine
    I have set up a routine to help “tell my body” that it’s bedtime. I make a cup of plain black rooibos or chamomile tea every night. Yes, I travel with teabags. And this forms part of my bed-time routine.
    If I have had a stressful day or if I’m going through a period where my anxiety is high, I practise 10 to 20 minutes of yoga and meditation before going to bed. Gentle, easy stretches and mindful breathing can help you physically and mentally wind down. As a qualified yoga teacher, I can advise on some postures to try to help ease the body and mind.
    Here is a quick, beginner-friendly yoga sequence I created:
    [embedded content]
    Also try this: 14 Yoga Stretches To Do If You Want To Soothe Anxiety And Find Calm
    7. Examine your bed
    The biggest investment you can make in your sleep hygiene is to invest in a good mattress. We’re all different and have different likes and dislikes when it comes to what feels comfortable. But it’s not always easy to know what actually works for you, unless you spend some time sleeping “on it” – am I right?
    There is a local South African company called SLOOM, who have invested an adjustable mattress. How it works: inside each Sloom mattress is two interchangeable foam layers, of which each have two sides with different comforts. So that means four different comfort options. Place the clearly marked layer of your comfort choice facing upwards on top.

    I tested the Sloom mattress and love it! I have a queen-sized bed and the advantage of this size is that the mattress can be split for independent comforts. So, you don’t have to argue with your bed partner if you have different sleep desires. Simply adjust each side to suit you!
    They also offer a 100-night sleep trial. Click here for more info.
    I actually sleep with the Sloom Pillow now too, which has breathable tech so it does not get too hot. Bonus!
    READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
    How To get Back To Sleep
    It’s important to note that sometimes, in periods of high stress, that the above methods may not entirely prevent a bad night’s sleep, but they will certainly make them less frequent. So, if you find yourself in a state of anxiety or with a little hamster in your brain at 3am, here are some ways to calm yourself down in the moment:
    Do a breathing exercise. Focusing on your breath and taking longer inhales and exhales helps to activate your parasympathetic nervous system. A pranayama I try is: breathing in through the nose for a count of four; holding the breath for a count of four; and exhaling through the nose for a count of four. The focus on the breath helps to calm your thoughts and body.
    Listen to a meditation. I know its not always easy if you have a partner. What I do is place one of my little earbuds in, roll on to my opposite side and listen to a meditation or sleep story from the Calm app.
    Journal. If the above two methods don’t seem to be helping in anyway, sometimes I get up and write down my thoughts and stressors. This helps me to feel more in control and like I’ve “sorted through” the issues in my head.
    READ MORE ON: Health Health Advice Sleep More