By Barbara Pierce
If you’re like most of us, you may not be getting enough sleep.
Experts recommend adults get at least seven hours of sleep a night. Good sleep benefits your whole body, your brain, as well as your mood. Poor sleep is linked to a number of bad health outcomes. I’m sure you’ve heard it all, many times.
But you may not have heard that, across the internet, millions of people are doing all kinds of weird things in search of better sleep. Some of the most popular include using a white noise machine, using a weighted blanket, an eye mask, meditation, taping your mouth shut with special adhesive so you’re forced to breathe through your nose. And yes, even eating a kiwi before bed is one of the sleep hacks people use.
We asked physician Antonio Culebras of the Upstate Sleep Center whether any of these sleep hacks are of value. He said that “Popular trends are outside my scope of practice because there is no scientific confirmation of their value.”
The Upstate Sleep Center specializes in the clinical diagnosis and treatment of sleep disorders with an academic, multidisciplinary approach.
Experts agree with Culebras that there is no scientific evidence of the value of these sleep hacks. Though some people continue to claim the certain ones solve all their sleep issues, while most others feel they have no effect. Exactly what works is an individual matter; we’re all different.
Instead, Culebras recommended the following strategies as standing out as the most effective.
From “The 10 Commandments of Sleep Hygiene,” from the Upstate Sleep Center:
1. “Set a consistent bedtime and an awakening time,” suggested Culebras. Even on weekends. Maintaining a strict seven-day sleep schedule is crucial for consistent sleep. Having a regular wake-up time actually helps regulate your circadian clock, establishing a more stable sleep-wake cycle.
2. “If you’re in the habit of taking naps, try not to exceed 45 minutes of daytime sleep,” he added.
3. “Avoid excessive alcohol for four hours before bedtime and do not smoke,” he said.
4. Avoid caffeine six hours before bedtime. “This includes coffee, tea and sodas, as well as chocolate,” he said. Other experts advise no caffeine for 10 hours before bedtime, because, for some who are more sensitive to caffeine, it can remain in the body for up to 10 to 12 hours.
5. Avoid heavy, spicy or sugary foods four hours before bedtime. “A light snack before bed is acceptable,” he said.
6. Don’t exercise right before bed. Other experts recommend also avoiding phones, TVs, and computers for 60 to 90 minutes before bed as they stimulate your brain. Develop a wind-down routine with relaxing activities; optimize your routine by dimming the lights for 60-90 minutes before bed.
7. “Use comfortable bedding,” he said. “Find a comfortable temperature setting for sleeping and keep the room well ventilated.” Many experts suggest setting the temperature at 65 degrees F.
8. “Block out all distracting noise and eliminate as much light as possible,” he said.
9. “Reserve your bed for sleep. Don’t use your bedroom as an office, workroom or recreation room,” he said.
10. Another suggestion that isn’t on Culebras list, but is helpful; If you get up to use the bathroom during the night, don’t turn on the light. Bright light triggers the brain to wake up. So, use a night light, a low wattage bulb, or a toilet light.