Time for some pillow talk.
Dr. Charles Puza, a board-certified dermatologist in NYC, is sharing four simple ways to get the “best sleep ever.”
In a TikTok last week, he recommended a posture pillow, a rolling magnesium applicator, cool temperatures and an eye mask.
Magnesium roller
Magnesium, a key ingredient in the sleepy girl mocktail, can improve sleep by helping to calm the nervous system, relax muscles, increase melatonin production to regulate the sleep-wake cycle, and decrease levels of the hormone cortisol of stress.
Instead of an oral supplement, Puza suggests a muscle cramp roller that contains magnesium sulfate.
“These muscle cramp rollers are great for the legs at night,” he said.
Eye mask
“Block out all light at night, even the ambient light around you prevents you from getting the deepest sleep possible,” Puza explained while encouraging the help of an eye mask.
One study found that using a night light causes shallow sleep and frequent awakenings, while another determined that street lamps can lead to less sleep.
Cold temperatures
“The ideal sleeping temperature is actually 63 to 68 [degrees] Fahrenheit,” Puza shared.
This number actually varies between experts. The Sleep Foundation says to aim for 65 degrees Fahrenheit, while WebMD reports that you’re best between 60 and 65 degrees Fahrenheit. The Cleveland Clinic advocates setting the thermostat to 60 to 67 degrees Fahrenheit to turn your bedroom into a “cool, dark and quiet” cave.
Cleveland Clinic sleep psychologist Michelle Drerup explains that “heat is a big interrupter for REM sleep,” the stage of sleep associated with dreaming.
Stay pillow
Puza also recommends a posture pillow to prevent sleep wrinkles. The pillow supports your head and neck to promote proper spinal alignment.
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Image Source : nypost.com