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All the best Sleep Week deals and tips so you can start snoozing better tonight, according to experts
It’s the National Sleep Foundation's 26th annual Sleep Awareness Week, and our experts have 4 tips for a better night's sleep plus deals on pillows, sheets and sleep gadgets.
Now in its 26th year, National Sleep Awareness Week is an annual initiative hosted by the National Sleep Foundation, to bring awareness to the connection between how well you sleep and how good you feel. How well you sleep doesn’t only dictate how out of sorts you are the next day; studies show that sleep is directly related to cognitive performance, physiological processes, emotional regulation, mental health and quality of life. In fact, nearly seven out of ten people who are dissatisfied with their sleep report mild or greater levels of depressive symptoms. So if you are not getting enough shut-eye at night, you are doing yourself and your overall health a great disservice. Dr. Syed Aslam, a pulmonary disease and sleep medicine physician, tells us, "Adults need between 7 and 9 hours of sleep each night."
Considering we lost sleep this week for Daylight Saving Time, read on to learn a few tips, tricks and products to help you get that precious hour back. After all, Pulmonologist Dr. Sandeep Gupta stresses that "chronic sleep deprivation can have adverse effects on health and increase the risk of industrial and motor vehicle accidents."
4 tips for getting your best night’s sleep, according to sleep experts and medical professionals
1. Form healthy habits
"Establishing a relaxing bedtime routine can signal to your body that it's time to wind down. Reserve your bed and bedroom for sleep only and avoid stimulating activities like watching TV or using your phone," says Dr. Gupta, who suggests staying away from alcohol, caffeine, heavy meals and intense exercise before bedtime too.
Set the mood by dimming the lights an hour before bed, minimize loud noises and stressful situations, and do your best to release the stress of the day so you don't find yourself trying to unwind when your head hits the pillow. Our experts stress the importance of sleeping in a cool, dark room with an ambient temperature between 60-72 degrees Fahrenheit. "Cool temperatures mimic the body's natural drop in core temperature during sleep, thus promoting a more profound rest and making it easier to fall asleep,” explains Dr. Aslam.
Aim to go tech-free at least an hour before bed — unless you use tech-based sleep aids designed to help you fall asleep (more on that below).
2. Find your ideal sleep position
A 2017 sleep study found that, on average, 54% of adults sleep on their side, 38% sleep on their back and 7% sleep on their stomach. While, generally speaking, our experts said sleeping on your back carries the most health benefits, left-side sleepers are also reaping plenty of benefits — stomach sleepers, you may be inclined to try a new position after reading this. Dr. Kien Vuu, a Regenerative Medicine specialist and assistant health sciences professor at UCLA, tells Yahoo, “Sleeping on your back keeps your spine aligned, head and neck supported, acid reflux at bay and wards off sleep-induced wrinkles, since you are not smooching your face into the pillow." That said, our experts also called out a few benefits side-sleepers reap. Dr. Shelby Harris, a psychologist and board-certified specialist in behavioral sleep medicine, tells us, "Side sleeping can be helpful for reducing acid reflux and heartburn and help those who snore — it may reduce the risk of sleep apnea — and [be helpful] for those who are pregnant, as it improves blood flow to the fetus." That all said, there is no harm to sleeping on your stomach — if that is the best position for you, go with it — unless your doctor has told you otherwise.
Today, there are pillows specifically designed to promote sleeping on your back, side and stomach. I personally don't want to know a life without my curved side-sleeper pillow. My back-sleeping spouse, on the other hand, doesn't want to know a life without his down alternative pillow from Cozy Earth. If you are in the market for pillows, we spent the past two months testing every style of pillow imaginable, check out our picks for the best pillows of 2024.
3. Splurge on sheets
You spend a third of your life sleeping; springing for quality sheets will go a long way toward maximizing the benefits of those (hopefully) eight hours a day. Dr. Ashley Magovern, a board-certified dermatologist, tells us that poor-quality sheets can irritate the skin (causing itchiness or acne), because of synthetic dyes and subpar materials. “Organic cotton, silk and bamboo sheets are hypoallergenic, breathable, softer and especially good for those with sensitive skin, allergies or who sweat while sleeping.” If you fall into any of those categories or are acne-prone, Magovern says the optimal sheet fabric is silk, which has many skin and hair benefits. "The fabric itself is lightweight and breathable, and airflow is incredibly important for those with acne-prone skin, as sweating at night can cause oil buildup. ... Silk sheets also help reduce wrinkles, keep skin hydrated, and reduce frizz for your hair," she explains.
Wondering if splurging on organic sheets is worth it? Our experts tell us that they're, first and foremost, better for the environment, but if you use heavy detergents you may still deal with itchiness or acne due to chemicals and fragrances. It comes down to your preference and concerns about earth-friendliness. Look for products with OEKO-TEX certification, which is the gold standard in the textile and leather industries — it ensures that materials are responsibly sourced and free from dangerous chemicals.
We also spent months testing sheets, to learn more, read about our picks for the best sheets of 2024.
4. Try a sleep app or sleep tracker
If you consistently have trouble falling asleep and staying asleep, you may benefit from a sleep app or sleep tracker. Sleep apps run the gamut; some focus on meditation, and others offer soothing sounds or narrated stories, such as Calm or Headspace. If you find yourself waking throughout the night, consider a sleep tracker to see if patterns emerge. Worn at night, sleep trackers (try a smartwatch or Oura Ring) give you a detailed report in the morning about how well you slept and any disturbances to your sleep cycle or breathing. "This data can help you identify lifestyle habits that improve or hinder your sleep, enabling you to make informed adjustments," explains Vuu.
Perhaps the best advice for Sleep Week comes from Dr. Gupta: "Finding the right balance of sleep will help you fall asleep more easily over time. It's important to maintain a regular schedule, as irregular sleep patterns can lead to poorer sleep quality, as seen in students during summer vacation or in retirees without a set schedule who may experience poor and erratic sleep."
Meet our experts
Dr. Syed Aslam, a pulmonary disease and sleep medicine physician
Dr. Sandeep Gupta, Pulmonologist
Dr. Shelby Harris, a psychologist and board-certified specialist in behavioral sleep medicine
Dr. Ashley Magovern, a board-certified dermatologist
Dr. Kien Vuu, a Regenerative Medicine specialist and assistant health sciences professor at UCLA
