Science-backed sleep tips for 2024 to help you snooze better.

Science-backed sleep tips for 2024 to help you snooze better.

Written by Lauren J. Young

Between work, school, kids, and other physical and mental demands on our time and energy, we all deserve better, more restful sleep. There’s no doubt that getting enough sleep is important for our health. Studies have linked sleep deprivation to an increased risk of blood sugar and metabolic imbalances, cardiovascular problems and neurological conditions such as dementia. Furthermore, the sleeping body is very fickle, and the quality of sleep can easily be disrupted by environmental disturbances or emotional or physical stressors.

We’re sharing the most helpful science-backed tips and findings from sleep experts this year. I hope that in 2025 we will be even more refreshed and rejuvenated.

A short nap during the day sharpens your mind

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If you’re feeling sluggish during the day, a short snooze can give your brain the refreshment it needs. There’s growing evidence that power naps during the day can actually improve critical thinking skills, memory, productivity, and mood. As Science of Health columnist Lydia Denworth reports, there’s a science behind effective naps.

If you wake up regularly during the day, it’s best to take a 20-30 minute nap before 5pm. This is enough time to get into a cycle of “light sleep” where you are more likely to wake up, while avoiding disruption to your regular night’s sleep. However, be aware that if your dog is taking very long naps on a regular basis, it could be a sign of an underlying health problem.

Spending all day in bed, or “bed rot”, can worsen your sleep.

“Bed rot,” or choosing to stay in bed for extended periods of time, is one of the popular mental health trends on social media. Symptoms and disorders may cause people to stay in bed, but rotting bedding is seen as a kind of selective counterculture to “productive” activities, the opposite of work, exercise, and study. Masu. Bed bugs often claim that they feel rejuvenated when they stay in bed for hours or even days, only leaving the bed to go to the bathroom or buy food.

But experts say this behavior can disrupt the body’s internal clock, or circadian rhythm, which controls sleep-wake cycles. This can change a person’s drive to sleep (they become restless when they should normally be asleep) and their sleep cues (they become less likely to associate bed with sleepy times). Experts say that to break out of the cycle of floor rot, you should first evaluate why you feel like you need that kind of mental recharge. Next, no matter what time you go to bed, always wake up early in your sleep-wake cycle and expose yourself to natural light for an hour after you wake up if possible.

“Sleepy Girl Mocktail” reminded us that magnesium is important for sleep

The Sleepy Girl Mocktail, which combines cherry juice, seltzer, and magnesium, was another popular trend this year. People on TikTok advertised that drinking a homemade drink would help you fall asleep. But evidence that it works is up in the air. That said, one of the ingredients, magnesium, has been shown to play a role in sleep. This mineral can influence pathways in the brain that relax muscles and stabilize mood and anxiety. Magnesium supplements are available at your local drug store, and some types act as laxatives that can interfere with sleep.

Sleeping on the floor may be beneficial for your lower back.

People have been sleeping on the floor for centuries. And for some cultures today, it’s important to health. Some people with certain back problems find sleeping on the floor particularly helpful.

Some physical therapists say that lying on your back, spread out like a starfish, or putting your back on the floor with your knees up will stretch your back and take pressure off your back. The firmness of the floor may also provide more support than a very soft mattress.

However, many experts agree that this exercise is not suitable for all back conditions. A flat floor can stiffen your joints, increase pressure on your lower back and buttocks, and disrupt the curved shape of your spine, which can lead to back pain.

Sleeping alone may be better for you and your partner

A 2023 study found that up to one-third of couples in the United States experience a “sleep divorce.” The trend gained further traction this year as more people, including celebrities, shared that they were choosing to sleep separately with their partners to get a better night’s sleep. rest.

Some evidence suggests that sleeping alone may be better for some couples. Much of this has to do with differences in sleep compatibility. Studies have shown that sharing a bed with people with different sleep schedules, such as night and day workers, can lead to sleep deprivation, and that sleeping with someone who snores heavily can reduce fatigue the next day and sleepiness during the day. more likely to cause . However, researchers point out that there are benefits to co-sleeping. Co-sleeping provides comfort and emotional support and can reduce stress.

What to do when you can’t wake up due to anxiety

The stress of this year’s US presidential election has made many people unable to sleep, and some may still be unable to sleep due to anxiety. Stressful events can impair sleep quality, but experts say there are practical tips people can take advantage of.

Try to put away screens before bed and avoid doomscrolling or consuming too much news. Stop when you feel you have received the information. If you feel agitated or angry, try to calm down before going to bed. Do any activity that makes you sleepy first, regardless of the time, such as meditating, drinking a hot drink, doing a puzzle, or knitting. Sally Ibrahim, a sleep physician at University Hospitals Health System in Northeast Ohio, uses lessons learned from cognitive behavioral therapy to focus on what she’s grateful for and transform negative thoughts into positive ones. Please try to change it to.

“If I practice it over and over again, that thought in turn calms me down. It gives me peace and joy,” she says. “And these are the kinds of things that not only help our mental health, but also our sleep.”