If you’re struggling to fall asleep – or stay asleep – these quick fixes might help.
- Get a red night-light. Red is the wavelength that’s the LEAST likely to mess with your body’s melatonin production. And melatonin is the hormone that helps you drift off naturally.
- Next: Regulate the humidity in your bedroom. Research shows that 50% humidity helps maximize the release of melatonin. So if you’re in a dry climate, get a humidifier. If it’s swampy, get a de-humidifier.
- Then, let’s talk bedroom temperature: The sweet spot for your bedroom is between 60 and 67 degrees, according to the Sleep Institute. If your bedroom is freezing in winter and a sauna in summer – paint the walls with radiant barrier paint. That’s the stuff used in spaceships to insulate them and regulate the temperature year-round.
- Finally, get a “pink noise” machine. It’s like “white noise” – but softer and a perfectly consistent frequency. It’s been shown to slow and regulates our brain waves, which is what we need for super-restful sleep. In fact, 75% of people exposed to pink noise sleep more soundly.
Does city living have your brain feeling fried?
When participants were around greenery and birds, their mood improved significantly — and those benefits lasted for hours.
Water
Sip slowly. Tiny sips are better than gulps.
Bananas
Rice
Applesauce
Toast
Caffeine
High-fiber foods
You cry the second you walk through the door
You pick a fight with your partner over nothing
You hit the drive-through for a comfort meal
You snap at your kids or roommates over something small
Take small breaks during the day
Create a wind-down ritual
Move your body
️ 1. Sudden, severe pain that doesn’t go away
️ 2. Chest pain
3. Calf pain with redness or swelling
4. Upper back pain that feels like tearing
5. Lower abdominal or side pain
But when we’re stressed for too long, LTP slows down — and memory suffers.
