Between managing careers, academics, family responsibilities, and the various physical and emotional demands of daily life, achieving better and more restorative sleep is something we could all benefit from. It’s universally acknowledged that quality sleep is crucial for maintaining good health. Studies have consistently shown that inadequate sleep is associated with issues like disrupted glucose levels, altered metabolic functions, increased cardiovascular risks, and a higher likelihood of neurological disorders such as dementia. Furthermore, maintaining high-quality sleep can be quite challenging, as it is easily influenced by external noises, emotional upheavals, and physical discomforts.
This year, we’ve gathered a number of valuable insights from sleep science that could help us wake up feeling more revitalized and energetic by 2025.
Quick Afternoon Naps Enhance Cognitive Functions
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Feeling tired midday? A brief nap might be just what your brain needs to recharge. Recent studies suggest that short naps during the day can significantly improve memory, enhance cognitive abilities, boost productivity, and uplift mood. According to Science of Health columnist Lydia Denworth, there’s an effective way to nap.
It’s advisable to limit naps to between 20 and 30 minutes and to take them before 5 P.M. if you’re active during the day. This duration allows you to enjoy a light sleep cycle, which is easy to wake from, without interfering with your nighttime sleep patterns. However, consistently taking longer naps might indicate underlying health issues.
Lying in Bed All Day, Known as “Bed Rotting,” Can Deteriorate Sleep Quality
“Bed rotting,” the trend of staying in bed for extended periods, has become a popular subject on social media. While certain health issues may necessitate extended bed rest, bed rotting is often chosen as a lifestyle opposed to productivity, involving activities like work, exercise, or study. Proponents of bed rotting claim it rejuvenates them after spending several hours or even entire days in bed, only getting up for essentials like using the restroom or eating.
Nevertheless, specialists warn that this habit can disrupt your body’s internal clock or circadian rhythm, which regulates sleep-wake cycles. This disruption can affect your sleep drive—making you restless when it’s time to sleep—and weaken sleep cues—making it harder to associate the bed with sleep. To break the cycle of bed rotting, it’s recommended to assess the underlying reasons for this need, consistently wake up early in the sleep-wake cycle, and expose yourself to natural light for an hour upon waking.
The “Sleepy Girl Mocktail” Highlights the Importance of Magnesium for Sleep
This year, the “sleepy girl mocktail,” a mix of cherry juice, seltzer, and magnesium, gained popularity on platforms like TikTok for its supposed sleep-inducing properties. While the effectiveness of this homemade drink is still debated, magnesium, one of its components, is recognized for its role in sleep. This mineral helps relax muscles and influences brain pathways that regulate mood and anxiety. You can find magnesium supplements at local drugstores, though be mindful that some forms may have a laxative effect that could disrupt sleep.
Sleeping on the Floor May Benefit Your Back—Under Certain Conditions
Floor sleeping has been a common practice for centuries in various cultures and is still valued for its potential health benefits today. Some people with specific back issues find that sleeping on the floor, especially in positions like lying flat on the back or with knees tucked, can relieve back pressure and aid muscle relaxation. The firm surface of the floor can offer more support than soft mattresses.
However, experts caution that floor sleeping isn’t suitable for all types of back conditions. The hardness can lead to joint stiffness, increase pressure on the hips and buttocks, or flatten the natural curve of the spine, potentially causing discomfort or pain.
Sleeping Alone Might Improve Sleep Quality for You and Your Partner
A recent survey revealed that up to one-third of American couples opted for a “sleep divorce,” a trend that has gained momentum as more individuals, including celebrities, choose to sleep separately for a better night’s rest. Studies suggest that sleeping alone may be beneficial for those with incompatible sleep schedules or habits, such as differing work shifts or if one partner snores heavily. However, shared sleeping does have its advantages, such as providing emotional comfort and stress relief.
Strategies for Managing Anxiety-Induced Sleeplessness
Many have lost sleep due to the stress surrounding events like the U.S. presidential election, among other anxieties. Stressful events can significantly impact sleep quality, but there are effective strategies to mitigate this. Before bed, it’s advisable to put away electronic devices and avoid excessive news consumption. If you’re feeling agitated, engage in calming activities like meditation, drinking a warm beverage, or doing puzzles to ease into a sleep-ready state. Sally Ibrahim, a sleep physician, suggests using cognitive behavioral therapy techniques to transform negative thoughts into positive ones, fostering calmness and joy, which benefits both mental health and sleep quality.
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Cameron Aldridge combines a scientific mind with a knack for storytelling. Passionate about discoveries and breakthroughs, Cameron unravels complex scientific advancements in a way that’s both informative and entertaining.