If a pill could reduce anxiety and depression, improve sleep, boost mood, and enhance immune function, everyone would take it. A quick-fix solution like that is exactly what everyone wants, but such a pill does not exist. Fortunately, you can practice gratitude, which can provide all of those aforementioned health benefits, according to several studies. 

Clinical trials indicate that regularly practicing gratitude can have a long-lasting effects on a person’s well-being. It may help improve immune response, contribute to better sleep, and even lower blood pressure. A recent study found that people who were more grateful had better heart health, specifically less inflammation and better heart rhythms. Another study found that people who kept a gratitude journal had a reduced intake of dietary fats – as much as 25% lower than those who did not keep a gratitude journal. 

What’s The Right Amount Of Gratitude?

You should practice gratitude daily, plain and simple. If that magic pill existed, you’d take it every day, so that’s why gratitude has a place in your everyday life. In fact, starting your day by thinking of someone or something that you’re grateful for can set you on a healthier path. Send a family member or friend a funny text or thoughtful message. Ask your barista how their day is going when you get coffee. At the end of the day, consider writing three things that you appreciate about your life in a gratitude journal. 

Behavior Changes Biology

Your behavior changes biology, meaning that positive gestures benefit the body. The way this works is that the body releases oxytocin, a hormone that helps connect people. Oxytocin is often referred to as “the love hormone” because it aids better connections. Thanking people for their efforts or who they are also benefits them, as they feel appreciated and valued. Sharing kindness and gratitude can make both partiers happier!

Decrease Stress Levels

According to research, thinking about what you appreciate can trigger the parasympathetic nervous system, the calming part of the nervous system. Researchers note that this can have protective effects on the body, one of which is the reduction in cortisol levels. Cortisol is healthy in certain amounts, but high levels can impair sleep, increase anxiety, and cause overeating, among other things. By reducing cortisol and increasing oxytocin, you ultimately feel more love and have a drive to continue expressing gratitude. 

Increase Positive Emotions

If you want higher levels of positive emotions, including joy, pleasure, happiness, and optimism, gratitude is your ticket. Researchers concur that people who regularly practice gratitude have stronger social relationships and fewer feelings of isolation and loneliness. This may result from being more generous, compassionate, and forgiving. A recent study found that gratitude may also reduce the frequency or duration of depressive episodes. 

Improve Physical Health

In addition to the mental and social benefits, practicing gratitude can also improve physical health. Research studies show that people who practice gratitude are more likely to exercise regularly and take better care of their physical health. These results are consistent among a study of people with neuromuscular disease. Additional studies show that highly gracious people sleep better and have fewer body pains and aches. 

You can easily practice gratitude in everyday life. There’s no need to dwell on imperfections or negative emotions because recognizing and appreciating what’s around you is more conducive to your mental and physical health. Simple tricks to help practice gratitude every day include:

• Keeping a gratitude journal
• Writing thank you notes, texts, emails, or calling people on the phone
• Starting a gratitude jar to pay it forward
• Giving mental “thank yous” (to people you aren’t able to acknowledge in other ways)
• Practice meditation or prayer

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Simple exercises, such as meditation, qi gong, Tai Chi, or breathing techniques, are powerful tools to help calm an overworked nervous system. Specifically, the 4-7-8 breathing method is a valuable technique to help reduce stress and improve sleep quality. It is a controlled approach to breathing that works to activate the sympathetic nervous system and calm heart rate. 

What Is The 4-7-8 Breathing Method?

The 4-7-8 breathing method is quite simple, entailing a rhythmic pattern that requires you to:

• Inhale for four seconds
• Hold your breath for seven seconds
• Exhale through your mouth for eight seconds

Some practitioners refer to the 4-7-8 breathing method as “relaxing breath,” and it helps to quiet the mind and bring the body into a more balanced state. The slow, controlled breathing pattern may help to:

• Shift the body out of its stress response and lower the heart rate to support relaxation by activating the parasympathetic nervous system. 
• Support mindfulness and improve focus by anchoring your attention to a specific pattern. 
• Regulate your breath, since many people have chronically shallow breathing habits. By shifting to deep, intentional breathing, you can counteract that. 
• Reduce feelings of anxiety and enhance respiratory efficiency by improving carbon dioxide tolerance. 

How To Practice The 4-7-8 Breathing Method

Below is a simple step-by-step guide on how to correctly perform the 4-7-8 breathing method: 

• Sit up straight or lie down and make yourself comfortable.
• Relax your jaw and place the tip of your tongue on the roof of your mouth behind your upper teeth. 
• Inhale through your nose for four seconds. 
• Gently hold this breath for seven seconds.
• Exhale through your mouth for eight seconds, letting the air out with an audible “whoosh.”
• Repeat this for a total of four times, and you can work up to eight cycles as you get more comfortable with the technique. 

Supports Better Sleep

A lot of people use the 4-7-8 breathing method as a natural way to fall asleep by settling the nervous system. One study involving 64 healthy adults found that doing a slow-paced breathing intervention for 30 days (about 15 minutes every night) significantly improved sleep quality. The practice also increased nighttime cardiac vagal activity (high-frequency heart-rate variability) compared to the controlled group. 

A small study observed 14 people with self-reported insomnia and 14 good sleepers. Researchers found that one 20-minute session of slow-paced breathing before sleep reduced sleep-onset latency and decreased  the number of night wakings. The effects were correlated with increased heart rate variability. Those small studies suggest that controlled breathing, such as the 4-7-8 breathing method, before bed may shift the autonomic nervous system into a parasympathetic response to calm the body. 

Helps Lower Heart Rate To Aid Relaxation

People who practice the 4-7-8 breathing method report that they feel noticeably calmer within minutes. That is because longer exhales naturally stimulate a relaxing response. One study of 43 healthy young adults (ages 19 to 25) tested the immediate effects of the 4-7-8 breathing method. The participants did six cycles per set for a total of three sets. After they completed the sets, they experienced a significant decrease in heart rate and systolic blood pressure. Researchers also noted that participants showed increases in heart rate variability, indicating that the breathing technique shifted the autonomic nervous system toward a relaxed state. 

Helps Reduce Anxiety And Stress

By slowing the breath and lengthening the exhale, you can increase vagus nerve activity, which quiets the body’s fight-or-flight response. In a randomized, controlled trial of 90 bariatric surgery patients, researchers compared routine care, a deep breathing program, and the 4-7-8 breathing method after surgery. The 4-7-8 breathing method showed significant reductions in anxiety scores on post-test measures compared to both the control and deep breathing groups. 

Another study involved 22 sleep-deprived people and 21 healthy sleepers. Participants performed three sets of the 4-7-8 breathing method (six cycles per set). Once they completed the exercise, both heart rate and systolic blood pressure decreased, as did high-frequency heart rate variability. Additionally, another randomized controlled trial showed that slow-paced deep breathing for 20 minutes per day for four weeks reduced perceived stress and increased heart rate variability.

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Sleep is essential for your overall health, but you may not feel well-rested if you have obstructive sleep apnea. That is true even if you sleep for more than eight hours a night. Obstructive sleep apnea causes repeated pauses in your breathing, so your brain wakes up for a little to reopen your airway. That repeated pattern of sleep interruption, which can last 10 seconds or longer and occur at least five times per hour, can limit your ability to get restful sleep. 

There are many factors that worsen symptoms of obstructive sleep apnea, especially weight gain. Eating healthier foods can help people with obstructive sleep apnea manage their weight. There are also certain foods that contain nutrients that may help people with obstructive sleep apnea improve sleep quality and ease symptoms. Continue reading to learn what those foods are. 

Nuts

Almonds, pistachios, walnuts, macadamia nuts, hazelnuts, and other nuts can help support heart health, reduce inflammation, and manage weight. They may also improve sleep quality, and those benefits can be attributed to the following nutrients:

• Protein and fiber help you feel full, which can make it easier to maintain a healthy body weight. 
• Vitamin E is an antioxidant that exhibits anti-inflammatory activity. Vitamin E may also be helpful with obstructive sleep apnea, since they tend to have higher levels of inflammation and oxidant compounds. 
• Magnesium works to relax muscles and can help promote better sleep. 
• Melatonin is a hormone that helps regulate the body’s sleep-wake cycle, eating melatonin-rich foods may help people get more restful sleep on a consistent basis. 

Berries

Nighttime pauses in breathing that results from obstructive sleep apnea can reduce oxygen levels. That can lead to a state of oxidative stress over time, during which there is an overabundance of cell-damaging compounds in the body. Oxidative stress can also increase the risk of heart disease, type 2 diabetes, and cognitive issues. Berries are rich in antioxidants that help reduce that inflammation and fight the free radicals that lead to oxidative stress. They also contain a lot of fiber, which helps you feel full for a while, supporting weight management. Great berries to consume include strawberries, blackberries, blueberries, and raspberries. 

Leafy Green Vegetables

The combination of low oxygen levels and higher oxidative stress can lead to inflammation, which worsens symptoms of obstructive sleep apnea. Leafy green vegetables, such as kale, spinach, Swiss chard, and collard greens, contain compounds that may help reduce inflammation. Reducing inflammation and swelling in airway tissues may lead to better sleep. Leafy greens also provide magnesium, which works to relax muscles and support better sleep quality. Leafy greens are also low in calories and high in fiber, two things that support healthy digestion and weight management, which may help improve symptoms of obstructive sleep apnea. 

Whole Grains

People with obstructive sleep apnea can benefit from weight loss, but it can be hard to do that without eating a balanced diet that contains fiber-rich foods. Whole grains work to support healthy digestion and keep you feeling full for longer. The fiber also helps you keep your blood sugar steady, which may support better sleep and limit inflammatory markers, both of which are essential for obstructive sleep apnea. Fiber-rich whole grains to consume include brown rice, bulgar wheat, oats, and quinoa. 

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With each passing year, scientists gain more insight to how people can better improve sleep quality. For example, there are many risks associated with indoor air pollution, including effects on sleep and blood pressure. Is using an air purifier overnight the solution hiding in plain sight? Perhaps, but how does running an air purifier nightly affect these aspects of your health? We aim to uncover that in this article. 

How Using An Air Purifier May Affect Sleep

It is possible that sleeping with an air purifier nightly may improve sleep quality and duration. Most of the existing research has focused on air pollution’s effects on sleep apnea. Scientists explain that indoor air pollution can trigger upper respiratory irritation and edema (swelling of body parts). In more recent studies, researchers looked at connections between indoor air quality and sleep in a general sense. The results have been consistent, suggesting that cleaner air quality in the bedroom can improve overall sleep quality. 

A 2023 study found that people who slept with a HEPA air filter, which can remove 99.97% of dust, mold, pollen, and bacteria from the air, slept longer. The subjects also spent more time in bed compared to those who did not use a HEPA air filter. Another report from 2023 found that increasing air flow in the bedroom reduced carbon dioxide concentrations and levels of particulate matter. Basically, particulate matter is a mixture of solid and liquid particles that form microscopic, and potentially dangerous, droplets suspended in the air. 

Researchers attribute air pollution’s effects on sleep to its ability to cause nasal and throat inflammation. It may also trigger oxidative stress, which is a condition that causes tissue and cell damage. 

Air Purifiers Improve Air Quality

An air purifier works to reduce airborne pollutants that lead to poor sleep, among other health issues. They trap or neutralize substances or gasses in the air, and the type of purifier you have may trap these particles or gasses using a specialized filter, ultraviolet light, or electrical charge. Different types of air purifiers address specific indoor pollutants. Indoor air pollutants can come from a variety of sources, but are generally separated into particulate matter or gaseous pollutants. Reducing these pollutants can ultimately help you breathe better, which may lead to better sleep.  

Could A Nightly Air Purifier Affect Blood Pressure?

Regular exposure to air pollution can impair blood vessel function and cause inflammation. It can even raise blood pressure and, over time, increase the risk of adverse cardiac events. Several studies indicate that using an air purifier at night improves blood pressure levels. That is especially true for people living in areas with heavier pollution, for example, high-traffic areas, poorly ventilated spaces, or places prone to wildfires or smog. 

A 2021 meta-analysis examined studies measuring the systolic blood pressure of people living in higher-pollution areas before and after using an air purifier. Researchers monitored people for periods ranging from a week to several weeks. The average result was that using an indoor air purifier significantly reduced blood pressure. 

Another paper from 2024 found that using an indoor air purifier in the primary activity room for one year was linked to a significant drop in diastolic blood pressure in older adults. Researchers note that filtering systems, such as air purifiers, reduce exposure to outdoor and indoor sources of pollution. That ultimately reduces the development or worsening of cardio metabolic disorders, including high blood pressure.

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Considering that you spend one-third of your life sleeping, make it a point to ensure that it is quality sleep as much as you can. Unfortunately, many people find it difficult to fall and stay asleep. If you find yourself staring at your ceiling at two in the morning on a regular basis, certain nighttime habits may be preventing you from getting quality sleep. 

What Is Sleep Hygiene?

There is oral hygiene, personal hygiene, and now there’s sleep hygiene? Yes, exactly correct. Sleep hygiene refers to a set of habits that encourage a good night’s sleep. Adopting certain habits can help regulate the body’s circadian rhythm, or internal “clock” that controls sleep and wakefulness. Sleep hygiene plays a crucial role in maintaining mental and physical health, in addition to overall quality of life. You may engage in certain practices or behaviors, either during the day or at night, to help promote better sleep. Continue reading to learn sleep hygiene tips that may lead to more restful sleep. 

Exercise Regularly

Studies show that as little as 10 minutes of walking per day can improve sleep quality. Exercising outside further enhances the benefits by exposing you to natural light, which works to regulate your sleep cycle. If you cannot exercise outside, do not stress yourself into an anxiety spiral. Indoor exercise is also beneficial, but avoid exercising three hours before bedtime, as physical activity can increase wakefulness, making it more difficult to fall asleep. Should you want to engage in movement closer to bedtime, consider yoga, stretching, or Tai Chi. 

Make Your Sleep Environment Work For You

Your sleep environment can either make it easier or harder to fall asleep. Typically, a bedroom that is between 65 and 68 degrees Fahrenheit is ideal for restful sleep. Additionally, make sure you have a comfortable mattress, pillows, and bed sheets. The more comfortable you are, the easier it is to fall and stay asleep. Too much light in the bedroom can also make it harder to fall asleep, so consider investing in blackout curtains or an eye mask to ensure darkness. 

Use Your Bed For Sleep

It can be very tempting to read, work, watch TV, or have phone calls in your bed if it is very comfortable. Try to reserve your bed for sleeping and sexual intercourse. That may actually strengthen your brain’s association between your bed and sleep, so you can fall asleep more easily. Even though reading can help you fall asleep, you may want to try reading on the couch before moving to your bed in case your mind is excited by the book and you cannot fall asleep. 

Manage Stress Before You Go To Sleep

You should never go to bed worrying about things that can keep you awake. To help alleviate some of that stress and worry, consider the following habits: 

• Write down your tasks or worries to get them out of your head. Prioritize what you have to do tomorrow, or the rest of the week, and then try your best to relax. Perhaps outline a plan to get these things done because seeing it on paper helps you see it through. 
• Experiment with meditation, be it in silence or guided via an online video or app on your phone. Meditation can help calm the mind, even if the practice only lasts for five to 10 minutes. 
• Consider sleeping with a weighted blanket, as it can help people with anxiety and insomnia fall and stay asleep. 

Keep A Consistent Sleep Schedule

Going to bed and waking up at the same (or thereabouts) every day, even on the weekends, can help reinforce the body’s sleep cycle. That makes it easier for you to fall asleep and wake up every day. When you stick to a consistent schedule, you can also reduce daytime sleepiness. Just make sure that the bedtime you choose allows you to get between seven to nine hours of sleep every night. 

Create A Relaxing Bedtime Routine

Help yourself unwind by developing a routine that gets you ready for bed. Allow one hour for your bedtime routine because that allows you enough time to do a few different things that relax you. Here are a few examples:

• Meditate, even for five to 10 minutes, to help calm the body and mind. You can set an intention during your practice to make it more effective and help you focus. 
• Listen to soothing or relaxing music while focusing on your breath. There are many playlists on streaming platforms that help induce sleep. 
• Reading a book can be a great way to relax, but avoid using electronic devices that emit blue light, as that can keep you awake. 
• Engage in some gentle stretching to relax the muscles and release tension. You can also try restorative yoga, which works to relax the mind and body.

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Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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Do you have trouble falling asleep or staying asleep? If you do, you are not alone. Although there is no general recommendation that will cure every person’s sleep issues, there is usually a remedy or two that can work for one, some, or many people. Sometimes, the simplest remedies can make the biggest difference. 

This DIY lavender chamomile sleep salve is a helpful tool to naturally support more restful sleep. The herbs in this sleep salve help naturally calm the mind and body, helping you get more relaxed and in the right headspace for better sleep. Not only is it easy to make and gentle on the skin, but it is also full of skin-nourishing ingredients, including coconut oil and beeswax. Keep a little tin by your bed and use it nightly as part of your bedtime wind-down routine. 

Why Use A Sleep Salve?

This sleep salve recipe uses lavender and cedarwood essential oils, in addition to chamomile and lavender flowers. When applied to your body, the oils release their aroma to encourage relaxation and help the nervous system activate rest mode. Both lavender and chamomile work to soothe the nervous system and prepare the body for sleep. Cedarwood essential oil has exhibited sedative effects that support melatonin release. 

How Does Lavender Promote Sleep?

A trial from 2020 found that breathing lavender essential oil for 30 minutes helped reduce anxiety, depression, and stress. A 2019 study suggested that lavender may improve the body’s melatonin levels, which may improve overall sleep. That is why a lot of people find it easier to unwind before bed and fall asleep faster when they inhale lavender aroma at night. Some people drop some lavender essential oil under their pillow to promote sleep, while others use lavender-scented balms or creams at night. Keep in mind that lavender alone will not fix sleep problems. You have to maintain good sleep habits, such as avoiding screens before bed, keeping the bedroom cool and quiet, and following a bedtime routine, to improve sleep. 

How Does Chamomile Promote Sleep?

A meta-analysis of 12 randomized, controlled trials found that chamomile was able to improve sleep quality. Researchers consider it to be a mild sedative, which is why it helps relax the nervous system. One study found that chamomile helped people with insomnia function slightly better during the day. Apigenin, a flavonoid in chamomile, is believed to cause a sedative effect. It binds to benzodiazepine receptors in the brain. Prescription drugs that bind to those receptors typically treat insomnia, seizures, or anxiety. Studies suggest that chamomile is one of the richest natural sources of apigenin. 

DIY Sleep Salve

Ingredients:

• 1/4 cup lavender flowers
• 1/4 cup chamomile flowers
• 1 cup avocado oil
• 1/4 cup strained herbal oil (instructions below)
• 1/4 cup coconut oil
• 1 tablespoon beeswax
• 10 drops cedarwood essential oil
• 10 drops lavender essential oil

Instructions:

• Add the lavender and chamomile flowers to a clean jar and cover with avocado oil. Let the jar sit for four to six weeks in a cool, dark place. Strain oil when finished. 
• If you are short on time, you can gently heat the herbs and oil in a double boiler for about three to four hours over low heat and then strain the oil. 
• In a double boiler, combine 1/4 cup of the infused oil, coconut oil, and beeswax. Stir occasionally until fully melted. 
• Remove from the heat and allow the mixture to cool slightly before stirring in the essential oils. 
• Pour the mixture into tins or jars and allow it to cool completely at room temperature. Screw on the lids and store in a cool, dark place. Use within six months for best results.

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Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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There is no shortage of sleep aids, be they natural or chemical. That doesn’t come as a surprise, especially when you consider that an estimated 50-70 million Americans experience sleep disorders. Restless leg syndrome, insomnia, and sleep apnea, among others, can make it difficult to fall or stay asleep. Some people don’t have a sleep disorder; rather, their lifestyle or dietary habits prevent them from shutting their eyes at bedtime with ease. 

What Is Tart Cherry Juice?

Extracted from cherries from the Montmorency cherries, or sour cherries, tart cherry juice is a natural source of antioxidant compounds. According to recent medical research, tart cherries offer a list of potential health benefits. Some preliminary studies found that sour cherries may help improve exercise recovery and improve sleep. It may also reduce total inflammation in the body, although more research is still necessary on that. 

How Can Tart Cherry Juice Promote Better Sleep?

Researchers believe that tart cherry juice is a safe and effective sleep aid. The theory behind this is that tart cherries contain the following sleep-inducing ingredients:

• Tryptophan: This amino acid converts into serotonin and melatonin in the body. Both of those hormones can influence mood, behavior, and sleep cycles. 
• Melatonin: Tart cherry juice is naturally rich in melatonin, a hormone that the body naturally secretes. Researchers note that it regulates the body’s sleep cycles and many supplements that contain melatonin help increase the duration and quality of sleep. 
• Antioxidants: Naturally rich in antioxidant and anti-inflammatory compounds, tart cherry juice may help reduce muscle soreness or aches, which can make you more comfortable and relaxed during the night. 

What Does The Research Say?

Up until this point, there have only been four studies that looked at tart cherry juice’s efficacy on improving sleep. Those four studies were:

• In 2010, a study included 15 adults over the age of 65, all of whom had insomnia. They were asked to drink one cup of a tart cherry-apple juice blend or a placebo drink first thing every morning. They drank the same amount again one to two hours before bed. After two weeks, the participants who drank the tart cherry juice displayed slightly better sleep index and reduced insomnia symptoms. 
• A 2012 study included 20 volunteers, who either consumed a placebo or tart cherry juice concentrate for a week straight. Study authors noted that melatonin was significantly higher in the tart cherry juice group. Plus, they increased sleep duration and quality. 
• A two-week study from 2018 consisted of eight adults over age 50. Participants who drank 240 milliliters (ml) of tart cherry juice twice per day sleep more than participants who drank a placebo. 
• In 2022, study authors followed 19 elite female field hockey players for five days. They were separated into two groups, one of which consumed 200 ml of tart cherry juice in the morning and 200 ml in the evening. The other group consumed the same amount of a placebo. The group that consumed tart cherry juice experienced improved sleep quality. 

How Much Should You Drink For Better Sleep?

If you are interested in experimenting with tart cherry juice for better sleep, you can start out with the doses from the aforementioned studies. Most of the referenced studies instructed participants to consume two eight-ounce servings of tart cherry juice per day. The participants drank one glass in the morning and one glass in the evening. When you buy tart cherry juice, make sure to get the one without added sugar. Consuming sugar before bedtime will interfere with sleep, rendering the cherry juice ineffective. If you want to try tart cherry juice in powder or pill form, you can take about 480 milligrams (mg) per day. 

The last thing to remember is that most of the participants in the studies experienced improvements after supplementing with tart cherry juice for seven to 10 days. If you do not see results after two weeks, you can assume that tart cherry juice is not the right sleep aid for you.

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Do you typically find yourself mindless scrolling through Instagram reels? Are you glued to your television binge-watching different shows and movies on a nightly basis? If you find that chunks of time are slipping away because of your screen addiction, you are not alone. Roughly 61% of people admit that they are addicted to digital screens and the internet. Worse than that, the constant connection to screens can take a toll on your mental health and overall quality of life. 

That’s where a digital detox comes into play. A digital detox can help relieve anxiety, improve self-esteem, and encourage more restful sleep. According to one survey, about one-fifth of people cited technology as a source of stress. About 43% of respondents checked their emails, messages, and social media constantly. Another study found that about 25% of smartphone owners between the ages of 18 and 44 don’t remember the last time their phone wasn’t within arm’s reach. 

Health experts note that heavy smartphone use can cause alterations in the brain. Every scroll, email check, or text message ping sends a dopamine rush to the same area of the brain that responds to addictive substances. If you feel like that describes you, a digital detox may be the right choice. Continue reading to learn how to do one.

Turn Off Your Push Notifications

Seeing constant updates about what is happening in the world can inform you of what is happening at all times. It can also be distracting, especially if you allow yourself to get interrupted throughout the day. You’re never truly focused if you are constantly distracted by notifications. One easy fix is to turn off as many notifications as you can live without. Consider muting group messages between friends that do not contain vital information, or turn off social media notifications. 

Put Away Your Phone During Mealtime

How often do you go out to eat and see people with gleaming smartphone lights directed back at their faces? According to research, having your phone on the table can reduce the quality of interactions, even if you don’t check it. What happens is that your brain is essentially waiting for the phone to light up, meaning you are not fully present in the conversation. The more energy you direct toward your device, the less energy you have to give to whoever is with you. 

Make Your Bedroom A Tech-Free Zone

Do you feel naked without your device in hand or next to you at all times? If you do, you need a digital detox. Now, most people use their phone as an alarm clock, so keeping it out of the bedroom may be an impossible feat. That said, if you take your phone to bed, it’s easy to start scrolling as soon as your head hits the pillow. Leave your phone on your nightstand, or in the drawer of your nightstand and invest in a simple alarm clock to avoid temptation. Screens also emit blue light, which can trick your brain into staying awake because it thinks that it’s daytime. 

Limit Yourself To One Screen At A Time

How often do you watch something and end up on your phone about 10 minutes or so into whatever you’re watching? Multitasking is not a bad thing, but multi-screening is. Make a habit of only looking at one screen at a time in order to help improve concentration. Plus, focusing on a movie with the family can lead to more enjoyment, which you may not otherwise experience if you checked Facebook 12 times while watching the movie. 

Convert To Black And White

We are not saying that you should revert back to the era before color television. What we are saying, though, is that smartphones are very alluring because of the vibrant colors and clarity. Many smartphones allow you to change the settings, allowing the phone to appear in grayscale. Removing vibrant colors may make your phone less pleasurable, which causes you to reduce overall screen time. 

Spring Clean Your Social Media Accounts

Research shows that the more time you spend on social media, the likelier you are to feel worse about yourself. In fact, one study found that the more time participants spent on Facebook, the poorer their mental health outcomes were. That isn’t surprising when you consider the fact that people only see a highly curated version of peoples’ and celebrities’ lives. Don’t allow social media to suck you into its vortex! You can spring clean your social media accounts by blocking, muting, unfollowing, or deleting people or things that do not bring joy or happiness into your life. You can use social media to inspire positivity!

It’s impossible to escape technology these days, but you can do things to limit your screen time. If you find yourself checking emails, texts, and social media too frequently, consider doing a digital detox. It may just help you improve sleep, posture, and self-esteem.

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