Sleep Better Tonight
Up to 70 million American adults struggle with sleep disorders, which can reduce your productivity and raise your risk of illness. If counting sheep just isn't cutting it, try these five simple steps to get more rest:
1. Nibble the right foods. Nosh on cherries to help you sleep better. This little fruit contains phytochemicals like melatonin, a known sleep aid that your body secretes at night to help you fall asleep and stay asleep. You can also find melatonin in tomatoes, olives, barley, rice, walnuts, and milk.
2. Turn on the radio. Listening to relaxing music before bed can help you fall asleep. Studies in the Journal of Advanced Nursing suggest that music is a beneficial to improving your ability to fall asleep and the quality of your shuteye. Next time you're having trouble getting some zzzs, turn on some soothing music.
3. Curl and uncurl your toes. This repetitive movement helps can help you relax so you can draft off to dreamland. The exercise also works with other muscle groups like your legs, abdomen, and arms.
4. Sniff some lavender. Research suggests a little lavender oil on your pillow before bed could help you fall asleep. The scent of chamomile and ylang-ylang, a plant native to the Philippines, may also induce sleepiness.
5. Turn down the thermostat. When you turn in for the night, check the temperature in your room. Studies show that people generally sleep better in a room that’s between 61 degrees and 66 degrees Fahrenheit. So turn down the thermostat to get to sleep faster—and save money on your electricity bill, too!