Latest news with #Sleepopolis
Yahoo
10-07-2025
- Health
- Yahoo
'Orthosomnia' Might Be Ruining Your Sleep. Here's What You Should Know.
From Oura rings to mobile apps to smart mattress pads, sleep-tracking technology is abundant nowadays. These tools promise to help us improve our rest by sharing insights into how much we sleep, how well and even when we should go to bed and wake up. But this tech-driven pursuit of better sleep isn't always so helpful. In fact for some people, it might even be counterproductive to that ultimate goal ― giving rise to a condition experts have dubbed 'orthosomnia.' Orthosomnia is a condition characterized by poor sleep that stems from an obsessive pursuit of optimal sleep. Coined by researchers in 2017, this emerging term is not yet recognized as a formal diagnosis in the DSM-5, the official handbook of mental health disorders. But that may change as people continue to use wearable technology to track all kind of biometrics. 'Orthosomnia is when people get so caught up in trying to sleep 'perfectly' that the stress actually keeps them from sleeping well,' Dr. Raj Dasgupta, a sleep medicine doctor and chief medical advisor for Sleepopolis, told HuffPost. 'A lot of the time, it's triggered by sleep tracker data. People see a low score and start worrying about it night after night. Ironically, the harder they try to control their sleep, the worse it gets.' You might compare orthosomnia to orthorexia ― an excessive preoccupation with healthy eating that reaches psychologically unhealthy levels. Both terms draw from the Greek word 'orthos,' meaning 'straight' or 'correct.' And both show the potential dark side of recent wellness trends. 'We are surrounded by information that feeds the fire of orthosomnia,' said neurologist and sleep specialist Dr. Chris Winter. 'Articles are everywhere that overpathologize sleep and make the normal ups and downs of sleep seem imminently dangerous.' He explained that reports about the bad things that can happen when humans don't get enough sleep and the lists of 'tips and tricks' for improving rest don't necessarily reach the people actively engaged in sleep deprivation who need this information. Instead, these articles find their way to folks struggling with insomnia and serve to intensify their quest for perfection. 'At its core, orthosomnia is a performance anxiety, so in that way, it's probably existed forever,' Winter added. 'People have stressed about their sleep quality for a long time.' Modern technology, however, has has made our sleep 'scores' more concrete. 'Orthosomnia is definitely a newer issue,' Dasgupta said. 'The rise of wearable tech and sleep apps has made people hyper-aware of their sleep patterns, sometimes to the point where it backfires. These tools can be helpful, but if you're relying on the numbers more than how you actually feel, that's where problems start.' 'Symptoms of orthosomnia may include excessive concern about sleep duration and quality, anxiety related to data insights from sleep trackers and monitoring, excessive time spent trying to improve metrics and perhaps difficulty falling or staying asleep in relation to an attempt to improve metrics,' said Dr. William J. Healy, an assistant professor in the division of pulmonary, critical care and sleep medicine at the Medical College of Georgia. If you're invested in tracking your sleep, try to pay attention to how your interest affects your actual sleep experience. 'Some red flags are constantly checking your sleep app, feeling frustrated or anxious about your sleep or waking up feeling tired even when you've had a full night in bed,' Dasgupta said. 'People might also have trouble falling asleep or wake up a lot during the night because their minds are so focused on how they're 'supposed' to be sleeping.' A big issue with orthosomnia is that even the best sleep trackers are not totally accurate, so people who are getting solid sleep might come to believe otherwise ― leading to stress that subsequently does harm their sleep. 'In general, sleep trackers are not measuring sleep itself, the stages of sleep or of wakefulness after the onset of sleep,' noted Dr. Indira Gurubhagavatula, a professor of medicine in the division of Sleep Medicine at the University of Pennsylvania. 'They use indirect data like heart rate, movement or body position to estimate whether the person is awake or asleep. They may even tell you that this 'sleep' is 'light,' 'deep' or 'REM' sleep.' She added that the algorithms these trackers use may also be proprietary ― leading to a lack of transparency as to how exactly their determinations are made. 'The gold standard for measuring sleep is usually done in a laboratory, using soft electrodes taped to the scalp, which assess electrical activity of the brain, and electrodes near the eyes to see if REM sleep is happening,' Gurubhagavatula said. 'Wearable trackers are not using such signals to measure sleep.' A lot of people who use this technology are unaware of the difference, however, and may even view the numbers they see on their devices as exact sleep measures ― perhaps using this info to self-diagnose sleep disorders as well. Researchers have shared stories of individuals so attached to the data from their wearable devices that they refused to believe it could be wrong, even after undergoing overnight lab studies with different results. The hyper-focus on rest can actually be counterproductive to wellness, leading to heightened anxiety or guilt around sleep metrics. People with orthosomnia might also cancel plans with friends, skip workouts or totally overhaul their routines to chase a better sleep score. 'I've seen patients who use sleep trackers engage in behaviors that may cause even more problems ― for example, lying awake in bed for long hours, hoping to get a a better sleep score,' Gurubhagavatula said. 'Since the trackers are not great at assessing true sleep versus lying quietly in bed, those who stay in bed for a long time without sleeping may get artificially higher scores. This can then perpetuate the practice of lying awake quietly in bed for a long time, which can worsen insomnia.' 'Treatment for orthosomnia may involve curtailing use of sleep tracking and reading on improvement in sleep metrics, at least for a time, to see if this improves symptoms,' Healy said. Just as you've been experimenting with optimizing your sleep, consider experimenting with taking a break from such a data-driven pursuit. 'I suggest backing off the sleep tracking for a bit,' Dasgupta said. 'You don't have to delete your app forever, but maybe don't check it every morning. Focus more on how rested you feel, not just the numbers on your screen.' If you have trouble letting go of your sleep trackers or even scaling back your influx of data, you might want to reach out to a mental health professional. 'The best treatment is usually cognitive behavioral therapy for insomnia, or CBT-I,' Dasgupta said. 'It helps people reset their thoughts around sleep.' Ultimately, the goal is to focus on how you're feeling, rather than what data says. Engage in healthy sleep practices, but don't put so much effort into tracking and achieving highly specific goals. 'I encourage patients to follow good sleep hygiene on most days,' Gurubhagavatula said, listing things like consistent bedtimes, moderation with caffeine and alcohol, healthy eating, regular exercise and light exposure and a nice sleep environment. 'However, there is wiggle room and one doesn't have to be perfect 100% of the time.' As with other areas of wellness, the goal with sleep is balance, not perfection. More Americans Are Choosing This Unconventional Type Of Vacation How To Sleep Better On Planes The 5-Minute Habits That Help Sleep Experts Fall Asleep Faster
Yahoo
10-07-2025
- Health
- Yahoo
Despite What You've Heard, Peeing On A Jellyfish Sting Is NEVER The Answer — Here's Why
Your beach vacation has finally arrived. You're in the ocean, swimming around, floating or even boogie-boarding. And suddenly, you feel a stinging sensation from a jellyfish. Unfortunately, this is pretty common, with 150 million people worldwide getting stung every year. The first remedy you might think of is a common one, and it was even featured in the TV series 'Friends': peeing on the sting. If this comes to mind, you're in good company: According to a national survey by MedStar Health, 44% of people believe that peeing on a jellyfish sting will help soothe it. In reality, though, doctors say it can cause more problems. 'We've all heard the myth about peeing on a jellyfish sting, but it's not just unhelpful — it can actually make the pain worse,' said Dr. Raj Dasgupta, the chief medical adviser for Sleepopolis, who's quadruple-board certified in internal, critical care, pulmonary and sleep medicine. Ahead, he and other doctors explain why peeing on a jellyfish sting is harmful and offer helpful alternatives. First, let's start with a quick science lesson from Dr. Kelly Johnson-Arbor, a toxicologist at MedStar Health who's board-certified in undersea and hyperbaric medicine. She explained that jellyfish tentacles contain barb-like projectiles that are contained within structures called 'nematocysts.' When they touch human skin, the nematocysts discharge the barb-like projectiles, which penetrate the skin and release venom. 'The pain from a jellyfish sting is related to both the skin penetration and the toxins present in the venom,' she added. 'There are multiple species of jellyfish found throughout the world, and the venom characteristics can vary between species and can even differ within the same species.' Interestingly, urine can increase the nematocyst discharge, worsening the pain. 'The problem is, urine can set those off, especially if its chemical makeup isn't right,' Dasgupta said. 'So, instead of calming the sting, you might end up releasing even more venom into the skin.' This has been shown in research, too. This problem can get worse if you have an open wound. 'Urine is not sterile and can thus cause an infection as well,' added Dr. Deepak Khanna, an internist and family medicine physician at Penn Medicine. 'Urinating on a wound or sting can worsen the pain [and] cause a localized infection, which can lead to a systemic reaction, even.' (Aka, a reaction that affects your entire body.) Since peeing isn't the answer, what is? After getting stung by a jellyfish, the first step is to get out of the water — even if it doesn't hurt 'that bad.' 'That sounds obvious, but it's important to stop any more stings and avoid getting hurt further if you're in pain or disoriented,' Dasgupta said. It's true: Severe jellyfish stings can cause confusion and dizziness. They can also cause muscle cramps, Khanna said, which can be especially unsafe when you're in a body of water. (Enough said.) Then, it's time to treat the sting — which is and isn't a simple process. 'Since jellyfish venom can vary among and within species, there are no uniformly effective treatments for all jellyfish stings,' Johnson-Arbor explained. With that said, let's talk about some generally helpful treatments. This may sound gross, but the good news is that you don't have to — and in fact, shouldn't — use your bare hands. 'Use tweezers or even the edge of a credit card to gently scrape them off,' Dasgupta said. 'Don't use your bare hands, or you could end up getting stung [there], too.' Emphasis on the word 'hot.' 'What you don't want to do is rinse with fresh water,' Dasgupta clarified. 'It can actually cause the cells to fire more venom.' Rather, use hot (but not scalding) water, and soak for 20 minutes. 'The heat helps break down the venom and can bring a lot of relief,' he explained. After soaking, Khanna recommended leaving the area alone and taking an NSAID (like aspirin or ibuprofen) if you're still experiencing pain or inflammation. If the sting feels itchy, Johnson-Arbor suggested an anti-itch remedy, like hydrocortisone cream, or an antihistamine like diphenhydramine (Benadryl). Sometimes, a jellyfish sting is just an annoyance. Other times, it can lead to more serious health problems. 'If you notice trouble breathing, chest pain or swelling beyond the sting area, get medical attention right away,' Dasgupta said. 'Some stings can trigger serious allergic reactions.' Some signs of an allergic reaction, according to Khanna, are fever, chills, nausea or vomiting, rigor (aka chills or shivering) and night sweats. Thankfully, the earlier steps are pretty effective, though. 'Most [patients] improved rapidly after proper decontamination and pain control,' Khanna said, speaking to his practice. 'Always speak to your health care provider and seek care before applying any home remedies that you see online.' This Highly-Rated Sunscreen Gel Offers An 'Expensive Facial' Glow, According To Reviewers We're Dermatologists: Here's Exactly How We Protect Our Skin During A Day At The Beach 14 U.S. Beaches That Are Totally Underrated
Yahoo
02-07-2025
- Health
- Yahoo
The best sleep aid for 2025: Get better sleep without a prescription
According to the CDC, more than a third of Americans aren't getting the recommended seven to nine hours of sleep per night — and in some parts of the country, that number jumps to nearly half of adults. That's a big deal. Not getting enough sleep doesn't just make you feel tired the next day; it can also affect your mood, ability to focus, heart health and gut health and even increase your risk of having a stroke or developing type 2 diabetes. If you're struggling to fall or stay asleep, you're probably wondering what the best sleep aid is to help you finally get some rest — and, lucky for you, we have answers. "Simple changes like sticking to a regular bedtime, reducing screen time before bed and avoiding caffeine in the afternoon can help," says Shelby Harris, a clinical psychologist and director of sleep health at Sleepopolis. "Focusing on these lifestyle changes often leads to better sleep than relying on over-the-counter or supplement sleep aids," she adds. However, for those who've tried making lifestyle adjustments without success or face persistent sleep issues, sleep aids could help. Whether it's herbal supplements, over-the-counter medications or sleep-enhancing devices, sleep aids are best suited for individuals who need extra support to fall asleep or stay asleep due to ongoing disruptions. The best sleep aid for you ultimately depends on what's keeping you up at night and what you're comfortable with. To help you figure out what to try, we consulted five experts — including doctors, mental health pros and sleep specialists — to get their take on what actually works. Using their insights, we identified the top natural sleep aids on the market and put 23 different products to the test, evaluating each on how well they worked, how easy they were to use and any standout features. Read on to see our picks of the best sleep aids in 2025. A note on supplements Some of the products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine. Best overall sleep aid More sleep aids we like in 2025 Types of sleep aids Factors to consider when purchasing sleep aids How we chose the best sleep aids Other sleep aids we tested FAQs Meet our experts Related: If you struggle to get to sleep without being in total darkness, we've rounded up lists of the best blackout curtains and shades and the best sleep masks. Or, if you prefer background sounds while you sleep, check out our lists of the best headphones for sleeping and the best white noise machines. On the flip side, if too much noise in your bedroom is your issue, we've found the best earplugs for sleeping to help you out. You can also track your sleep hygiene with one of the best sleep trackers to see what works for you. We've also rounded up lists of the best alarm clocks, including alarm clocks for heavy sleepers, and a list of the best sunrise alarm clocks that help you wake up more naturally. Looking for a tea for sleep or melatonin supplement? We've rounded up the best options for those too. Updated March 7, 2025: We checked all prices and availability. Our pick for the best overall sleep aid remains unchanged. Updated July 1, 2025: We checked all prices and availability. Our pick for the best overall sleep aid remains unchanged. (back to top) (back to top) When it comes to improving sleep, various approaches and products are available, each tailored to different types of sleep challenges. Whether you're dealing with occasional sleeplessness or chronic insomnia, finding the right solution depends on understanding your specific needs. As Dr. Monique May, a family physician and medical adviser at Aeroflow Sleep, explains, "The type of sleep aids or lifestyle changes will vary based on the severity and duration of sleep issues." From behavioral adjustments and sleep-enhancing devices to over-the-counter and natural remedies, many methods help you fall asleep faster and stay asleep longer. Here's a breakdown of some of the most effective sleep aids: Sleep hygiene tools: Sleep masks, blackout curtains, supportive pillows and bedding that keep you cool or warm, depending on personal preference, can help create an environment conducive to sleep. Consider what enables you to relax and incorporate it into your bedroom. Exercise: Studies show that regular physical activity improves sleep quality and duration. Guidelines recommend that adults get at least 150 minutes of moderate-intensity exercise weekly. Meditation: Practicing mindfulness and deep-breathing techniques can help reduce stress and promote relaxation before bed. Using a meditation app can help guide you through a bedtime routine and create consistent habits. Antihistamines: Many over-the-counter sleep aids include antihistamines, typically used to treat allergies. These medications can induce drowsiness and help you fall asleep more easily. However, they may also cause side effects such as dry mouth and dizziness. Melatonin: Melatonin is a hormone that helps regulate the body's sleep-wake cycle. Some people find that taking melatonin before bed helps them fall asleep faster. Teas: Blends that contain soothing herbs like chamomile, valerian root and passionflower can help promote relaxation. Just be cautious of teas containing caffeine, which can interfere with your sleep patterns. CBD (cannabidiol): CBD is a compound found in the hemp plant that's been studied for its potential sleep-promoting effects. Some CBD sleep supplements contain melatonin or other natural ingredients to enhance its impact. Look for products tested by a third-party lab that contain no more than the legal limit of 0.3% THC. Essential oils: Lavender, chamomile and other essential oils can be diffused before bed to create a calming atmosphere. You can also apply them topically using a carrier oil like coconut or jojoba, but do a patch test first and verify you're using a skin-safe oil. White noise machines: These devices produce a steady sound like soft rain or white noise to help drown out other noises that could disturb your sleep. Light therapy devices: These are designed to omit an artificial light that mimics natural daylight and can help regulate your body's sleep-wake cycle. This is an active area of research, but some studies have shown promising results for mood disorders and improved sleep. Sleep-tracking apps: Besides the RISE app, many other sleep-tracking apps are available on Android and iOS devices. Some offer mindset exercises, journaling prompts and other tools to help improve sleep habits. Wearable sleep trackers: Sleep trackers, worn on the wrist or finger, monitor your sleep patterns and provide detailed data about your sleep stages and habits. They can also sync with apps to provide more comprehensive insights about your sleep behavior. (back to top) When choosing the best sleep aid for your needs, our experts recommend considering the following factors: Cost: How much are you willing to spend on a sleep aid? Keep in mind that some may require additional purchases, such as wearable devices or subscription fees for apps. Underlying cause of sleep problems: Stress, anxiety, illness, mental health disorders and other chronic disorders can affect your sleep, says Ed O'Malley, an integrative sleep medicine and dynamic neurofeedback specialist. Sleep aids aren't a cure for long-term sleep disturbances; in fact, they could worsen them. If you have a medical condition or are taking medications that may interfere with your sleep, talk to your doctor before trying a sleep aid, particularly one you need to ingest. Severity and duration of sleep issues: Don't use a sleep aid without consulting your doctor if you have severe or persistent sleep problems. Chronic insomnia — difficulty falling or staying asleep for at least three nights per week for three months — requires professional treatment. Potential side effects and interactions: Even natural or herbal products have potential side effects and interactions, says Dr. Gil Lichtshein, a clinical psychiatrist. Always read the label and talk with your pharmacist if you have questions about potential health risks. Personal preferences: You don't have to spend much money on fancy gadgets or supplements to get a good night's rest. The key to finding the right sleep aid is to listen to your body. Bedroom not dark enough? Try a sleep mask or blackout curtains. Stressed out before bed? Give meditation or a warm cup of tea a try. (back to top) To determine the best sleep aids, we tested 22 products and evaluated each based on factors such as usability, features and overall experience. We consulted with sleep experts, including a clinical psychologist, a clinical psychiatrist, two integrative medicine specialists and a board-certified licensed physician. Each expert shared details about factors contributing to sleep issues and what to look for when choosing a sleep aid. We also factored in expert recommendations and customer reviews. (back to top) Ritual BioSeries Melatonin: This dissolvable capsule contains three smaller tablets, each designed to release melatonin at different stages throughout the night. After taking it, I slept more soundly and didn't experience any morning grogginess. However, at $28 per bottle, it's pricier than Thorne's Melatonin-3, which we found to be just as effective. Sealy Posturepedic Plus: This mattress has fantastic edge support and minimal motion transfer, but the medium feel is firmer than expected. Turonic PH950 Air Purifier and Humidifier: I love the design and multi-functionality of this product, but the set-up process posed some challenges. GuruNanda Sleep Essential Oils (out of stock): The scents are pleasant, not overwhelming, and great for diffusing before bed. But it wasn't as helpful as some other options. Sleep Number TruTemp Sheets: These are a great option if you have trouble regulating your body temperature throughout the night, but they aren't as soft as other sheets I've tested. Traditional Medicinals Organic Nighty Night Tea: Though it's not a miracle cure for sleep issues, it tastes delicious and is a great way to unwind. That said, it's slightly more expensive than our top pick. Nature Made Valerian Root: I experienced a noticeable improvement in my overactive mind after taking this supplement, but it didn't help me stay asleep throughout the night. Mega Food Relax + Calm Magnesium Chews: These individually wrapped chews taste great and are convenient for consuming magnesium. However, you need to take them consistently to reap the benefits. Manola Sleep Contour Latex Pillow: This pillow is made with natural materials, has a washable cover and offers excellent neck support, but it may not be firm enough for some. ThisWorks Sleep+ Pillow Spray: This pillow spray includes lavender, chamomile and vetivert essential oils to help restore normal sleep patterns. I found the spray smells nice, to create an inviting sleep atmosphere, but I couldn't say whether it improved my sleep. (back to top) It depends. Some sleep aids, like melatonin supplements and herbal teas, are generally considered safe. However, some prescription and OTC sleep aids can have side effects and may interact with other medications, says O'Malley. Consult with a doctor before using any sleep aid, especially if you have underlying health conditions or take other medications. Some sleep aids can cause dependence or withdrawal symptoms when used long-term. Herbal products generally have less risk of dependency when used for a short time, but they may not be as effective for severe sleep issues. Some sleep aids begin working within 30 minutes, while others may require consistent use over a few weeks to see results. It's essential to follow the product's recommended usage, as many OTC sleep aids and supplements aren't meant to be a long-term solution to chronic sleep issues. (back to top) Shelby Harris, PsyD, licensed clinical psychologist, clinical associate professor and director of sleep health at Sleepopolis Gil Lichtshein, MD, PA, board-certified clinical psychiatrist Ed O'Malley, PhD, FAASM, integrative sleep medicine specialist, dynamic neuro-feedback specialist and co-founder of Your Optimal Nature Monique May, MD, board-certified licensed family physician and medical adviser at Aeroflow Sleep Jacob Teitelbaum, MD, integrative medicine physician, researcher and author of From Fatigued to Fantastic Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health. (back to top)
Newsweek
09-06-2025
- Entertainment
- Newsweek
Tired Mom Offers Kids Money To Go To Sleep, Laughter At What Happens Next
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. A tired mom resorted to desperate measures at bedtime in a bid to her kids off to sleep, but it didn't have the desired effect. Parenting can be exhausting, not least when it comes to bedtime. Last year, a survey of over 1,500 parents conducted by the mattress retailer Sleepopolis found 71.91 per cent of respondents got less than 7 hours of sleep 3 nights a week or more. Nicole Bell from Fort Myers, Florida, is one of those parents. In many ways her life sounds like the kind most would dream of. "My husband and I have known each other since we were 6 as neighbors and I was and still am his sister's best friend," Bell told Newsweek. "We started dating when we were 16, and now we have 3 little girls, aged 7, 4, and 2 and a 13 year old dog." Nicole Bell offered her daughters money to go to sleep. Nicole Bell offered her daughters money to go to sleep. TikTok/thataverageparent However, as is often the case with young children, bedtime can occasionally turn into a nightmare. In Bell's case, the main culprit is their middle child. "The oldest is a decent sleeper, the youngest actually has been our best sleeper," Bell. "The 4 year old takes a solid hour and a half to fall asleep then wakes up at 3am to crawl into our bed." Matters came to a head one night recently. Bell's two eldest daughters, who share a room, were in bed but still very much awake. So, in moment captured on a nearby baby cam and later shared to TikTok under the handle @thataverageparent, Bell decided to up the ante. "Whoever's asleep first gets a dollar in the morning," Bell states as she leaves the room, hoping against all hope that it has the desired effect. But it's the hope that kills you. "At this point my husband had gone out for a run after putting the 2 year old to bed and I just wanted to get to bed myself so I was pulling out all the tricks," Bell said. "I went in, offered the dollar, then took a quick shower and came back to check on them." She hoped to return to find them both fast asleep. However, as the clip posted online shows, that wasn't the case. "The 7 year old was fast asleep, as I expected, but the 4 year old- not so much," Bell said. Instead her 4-year-old was wide awake and ready to explain why that was the case. "I can't sleep because the ninjas got my sleeping power," Bell's daughter can be heard saying on the clip. "So can you just give me a dollar in the morning?" Read more Teacher's Award for Girl in seventh grade sparks debate: "Poor kiddo" Teacher's Award for Girl in seventh grade sparks debate: "Poor kiddo" As baffling as her reasoning may have been to the casual viewer, Bell knew exactly what her daughter was referring to. "Her favorite show currently is PJ Masks, which has a villain called the Night Ninja and his sidekicks are Ninjalinos which is where her comeback originated from," she said. Bell said this is only the second time she had tried bribing her kids to go to sleep. "I honestly wasn't expecting the 4 year old to fall asleep, but I hoped she would," Bell said. "Really the goal was to give the oldest motivation to stop talking, because once she actually tries to fall asleep, she is out fast and then I would only have one awake kid left." Bell shared the footage to TikTok because her daughter's response made her laugh and she figured others would find it amusing too. "She's such a big goofball with a huge imagination that that response didn't even phase me as out of the ordinary," Bell said. The clip appears to have had the desired effect, with over 400,000 views and counting since being shared earlier this month. "I hope people just see it for what it is, a mom trying to make it until the end of the day, and not look too deep into it," Bell said. "I hope parents know that whatever they are doing to get by, however many real or metaphorical dollars they need to bribe kids with, they are doing a great job!"
Yahoo
06-06-2025
- Health
- Yahoo
Did You Know 'Summer Insomnia' Is a Thing? Here's What's Keeping You From Drifting Off, and How to Beat It
When you buy through links on our articles, Future and its syndication partners may earn a commission. London's summer is admittedly fleeting. But of late, we've been lucky enough to experience long, sunlit days and warm weather. However, there's something about wrapping up my day before the sun sets (a 09:00 PM ritual nowadays) that feels slightly illegal and mildly unproductive to the mind and body. And if, like me, you have been enduring restless sleep in the heat, chances are summer insomnia is the culprit to blame. Since we're used to the gradual dimming of the sky signifying the need to wind down, this shift in ambiance can hinder your rest. So, I reached out to a couple of sleep experts to explain the cause for summer insomnia and how to overcome it for a good night's rest — even when the sunny view outside your window says otherwise. Sleep expert and clinical psychologist Dr. Leah Kaylor tells me that summer insomnia refers to difficulty falling or staying asleep during the warmer months. "While insomnia can occur year-round, it often spikes in summer due to longer daylight hours, hotter nights, disrupted routines, and environmental overstimulation (like noise or travel)," she says. "Rising temperatures interfere with the body's natural ability to cool down for sleep, while late sunsets and early sunrises can throw off your circadian rhythm, making it harder to wind down at night or stay asleep in the morning." If these symptoms feel familiar, don't lose hope, as there are a couple of things you can do to sleep better and combat summer insomnia for sound slumber. According to Kenny Timper, a certified sleep science coach at Sleepopolis, it's important to set the mood for sleep. "Keep your bedroom as cool and dark as possible," he says. "I find that blackout shades and a fan or AC can make a big difference." Leah also recommends blocking heat during the day, assuring me that it's one of the best things you can do to aid sleep. "Maintain bedroom temperature of around 60° to 67°F (15° to 19°C)," she suggests. "And consider using a cooling mattress pad or moisture-wicking sheets." I recommend bringing home these Brushed Pencil Pleat Blackout Thermal Curtains from M&S and dressing your bed in this Set of Linen Sheets from Zara Home for a cozy night in. "Yes, that's correct," assures Leah. "Watching the sunset can act as a cue to tell both the brain and the body that it's time to wind down from the day and prepare for sleep." Personally, I'm all for any excuse to savor a sunset. And if your bedtime ritual allows for a sleep schedule that begins post the time of sunset in your city, then I recommend taking this advice to heart and grounding yourself as the sky takes on that gorgeous golden hue. If you miss the sunset and want none of the FOMO, get yourself this VARMBLIXT Lamp from IKEA for a warm glow. Or, a Sunset Projection Light from Amazon for a wall cloaked in dusky tints. "When it comes to beating summer insomnia, it's important to dial back screen time and bright light exposure in the hour before bed," says Kenny. "Especially once the sun's already gone down." As someone who is guilty of scrolling well past my bedtime, I will be taking Kenny's advice. Plus, to further help set the mood for rest, I also plan to rely on lighting tricks for better sleep. And if you're having trouble even then, I find that a quality sleep mask can make all the difference. And if all else fails, I suggest using this super sleek Loftie Alarm Clock with a Sound Machine from Amazon to serenade you to sleep with white noise. "Different people will find different things relaxing," says Leah. "So, figure out what activities relax you and make it a habit to do them every time before bed to relax and unwind." If you do everything to prevent summer insomnia but still find yourself tossing and turning, Kenny recommends hopping in your shower room. "A lukewarm shower before bed will help trigger that cooling response your body needs to sleep," he explains. And if you're sleep health obsessed and want to track your circadian rhythm, REM state, stress, heart rate, and more, then the Oura Gen3 Horizon Smart Ring should be on your wishlist. Masquerading as a stylish ring is actually a tech-savvy piece of jewelry that will monitor your activity and help you optimize your routine for the better. Color: Pink A good sleep mask can make falling asleep a dream, and this eye mask from Amazon is well-rated and made from 100% natural mulberry silk for maximum comfort. View Deal Color: Black Finding a fan that works well and looks good can be tough, but this Shark Flex Bladeless Tower Fan manages to check all my boxes. Sleek and efficient, it's a great investment to cool your bedroom. View Deal Includes: Pillow Mist + Rollerball This Sleep Heroes Dream Beauty Gift Set from Oliver Bonas is a great gift for a fellow summer insomniac or even as a treat to yourself. The blend of lavender and chamomile will relax you into a deep sleep. View Deal Technically speaking, there isn't a set amount of hours that rounds up to insomnia. However, if you're having trouble falling asleep on a regular basis, it's best to seek help from a doctor or a sleep psychologist to help you identify the cause of your insomnia. Beyond taking help from these brilliant sleep experts, I also recommend trying the Scandinavian sleeping method. Since this recommendation only applies to shared beds, if you have the luxury of a mattress all your own, then consider switching to bedding for hot weather.
