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

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      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

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      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
      Use code “theeverygirl” for 20% off your first order!

      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!).

      Equilibria
      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.

      Equilibria
      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.

      Equilibria
      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.

      Equilibria
      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.

      Equilibria
      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

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      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

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      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

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      Get A 5-Star Hotel Sleep At Home With These Simple Tips

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      A couple weeks before lockdown, I spent a night at The Westin Cape Town to experience their World Sleep Day package. The Westin is a five-star hotel located right next to the Cape Town International Convention Centre and a two-minute walk from those iconic Foreshore high-rises. Many guests are in town for meetings and conferences where they’ll need to be on top of their game. So the Westin takes sleep very seriously. They celebrated World Sleep Day like it was a holiday, right down to reception staff in nightgowns. It was hilarious. Until four-months into SA’s 21-day lockdown when all I could think about was that glorious hotel sleep and why I didn’t treasure it more at the time. Fortunately, it is possible to simulate the experience at home. Use these tips to (finally) get a good night’s sleep during lockdown.
      READ MORE: This Is The Effect Lockdown Is Having On Your Sleep, According To New Studies
      1/ Start with your bed…
      One of the reasons a hotel sleep is so blissful is the bed. The Westin hotel chain has its own signature bed (The Heavenly® Bed) that’s been specially designed to promote deep, restful sleep – from the supportive, padded mattress with its individual pocket springs to the high-thread-count linen. Like I said, they take sleep very seriously. Assuming you don’t have €3 000 to shell out on your own Heavenly® Bed, upgrade your existing one with bedding. Use a fitted sheet that fits your mattress well and won’t come loose. Similarly, your duvet cover should fit your duvet well. If you can’t afford to splurge on a new mattress, splurge on a pillow that offers good support.
      READ MORE: This Might Just Be The Best Type Of Pillow For Every Sleeper
      2/ Set The Temperature For Sleep
      To ensure a good night’s sleep, the room should be a little on the chilly side. Even in winter. This prevents you from overheating during the night, causing you to sweat and toss and turn, which disturbs your slumber. At a hotel you can simply set the air con (I usually opt for a cool 18 degrees). If you don’t have an air con at home, mimic a climate-controlled hotel sleep by cracking the window open slightly. You want it just wide enough for that wintery air to cool the room, but not so wide that it feels like you’re sleeping in a fridge! While you’re at it, make sure your room is properly dark. Light signals your body to wake up and we don’t want that. So you chose your curtains for aesthetic appeal rather than blackout capability? Get a soft, comfy sleep mask.

      The Silk Lady Sleeping Mask
      R 395
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      3/ Scent Of Dreams
      At The Westin we got little bottles of lavender oil in the room. Lavender has long been used to promote sleep and relaxation and a number of small studies suggest there could be some truth to this old home remedy. In any case, drifting off to the sweet smell of lavender makes you feel like you’re experiencing an indulgent hotel sleep rather than just a regular Saturday in your own creaky bed.

      Lavender In Lavender Hill Essential Oil
      R 75
      BUY NOW

      4/Restful Eating
      Ever had a really heavy meal right before bed and struggled to sleep? Or woken up with meat sweats? Not pretty. And, yes, I’ve totally been there. Instead, eat a light supper made with ingredients that promote sleep. Dairy products contain tryptophan, an amino acid that your body uses to help make the hormone melatonin and the brain chemical serotonin, both of which promote sleep and relaxation. If, like me, you have a problem with dairy, other sources of tryptophan include nuts, seeds, honey and eggs. I ordered a cheeseless omelette off the sleep section of the Westin’s room service menu. Yes, for supper. Yes, it was delicious. And I had a five-star hotel sleep that night.
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      5/ Start Early
      A good sleep starts before bedtime. You want to lay off the caffeine (the Westin provided chamomile tea) and limit alcohol. I failed on that count. My hotel sleep experience might have been even better had I not climbed into that delicious bottle of red wine in the mini bar. In lieu of a hotel spa treatment, treat yourself to a hot bath or shower just before bed. Cooling down afterwards mimics how your body temperature drops as you fall asleep and helps signal your body to nod off.
      READ MORE: Beginner Yoga Poses To Help You Sleep Better.
      If your mind is racing, try doing a mindfulness exercise to ground you in the moment and clear those racing thoughts: try a guided meditation app like Headspace or do a gentle, restorative yoga practice, focusing on your breath.

      READ MORE ON: Health Health Advice Sleep More

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      Should You Start Taking Magnesium For Sleep?

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      If you’ve ever had problems falling (or staying) asleep, you’re likely familiar with using melatonin — a.k.a., the supplement form of your body’s sleep hormone — to help you doze off. But here’s something you might not know: There’s actually *another* supplement out there that could also help you get some sleep — in fact, […] More