What is deep sleep?

In order to understand deep sleep, you must first acknowledge the phases of the sleep cycle, as well as the stages of sleep. According to Sleepless in NOLA sleep consultant Nilong Vyas, MD, medical review expert at Sleep Foundation, the sleep cycle consists of two phases: REM (rapid eye movement) and NREM (non-rapid eye movement). “The NREM phase is further divided into three stages of sleep,” she explains. The three sleep stages are N1 (light sleep), N2 (medium sleep), and N3 (deep sleep). “The human body cycles through four to five stages of sleep every 90 minutes overnight,” Dr. Vyas says. “N1 is the lightest sleep, N2 is deeper and plays the most significant role in memory consolidation, and N3 is the deepest of the NREM phase.”

Why is deep sleep so important?

While every stage of sleep plays a role in overall health and wellness, deep sleep is the most important because it’s responsible for strengthening the immune system, repairing tissue, and releasing growth hormone. All in all, it’s when the body heals itself, Dr. Vyas says.

So perhaps you’ve been feeling under the weather and can’t seem to muster up any energy—deep sleep will help; maybe you had a super long day that started with a killer workout and felt absolutely wiped by the end of it—deep sleep will help; perhaps you’re navigating a breakup or other stressful life event—deep sleep will help.

But here’s the thing: It doesn’t only have an immediate impact on a person’s well-being—it’s cumulative, meaning that it can offer benefits that last a lifetime, or at the very least, extend your lifetime.

“During deep sleep, the brain’s ‘waste management system’ comes in and removes certain proteins that if not removed are thought to lead to Alzheimer’s and cognitive decline,” says sleep expert and clinical psychologist Michael Breus, PhD, aka The Sleep Doctor.

Which is better: REM or deep sleep?

While REM sleep is a different phase of the sleep cycle, it’s considered the fourth and final stage of it. Since rapid eye movement is tied to dreaming, many people mistakenly assume that it must be a very deep form of sleep in which the subconscious has the uninterrupted ability to soar. In reality, Dr. Vyas says that REM sleep is actually considered to be less restful.

That doesn’t mean that REM sleep isn’t important, though. “REM and deep sleep are completely different and both necessary for different reasons,” Dr. Breus says. “As an example, during REM sleep is when you move information from your short term memory to your long term memory, and when you process emotions; deep sleep is needed for more physical areas.” Though, it plays a role in long term memory, too.

How much deep sleep do you need each night?

TL;DR: It depends. How much sleep you need depends on your age, gender, medical condition, fitness level, and environment, Dr. Breus says. “As a general guideline, we recommend seven to nine hours of good quality sleep, but this can vary widely,” he adds. (Not sure where you stand? Check out our story on sleep calculators.)

If you’re over the age of 65, Abhinav Singh, MD, FAASM, medical director of the Indiana Sleep Center and a medical review expert at Sleep Foundation, says that seven to eight hours will typically suffice.

No matter your age, if we’re breaking it down by stage, Dr. Singh says that 20 to 25 percent of your total sleep should be deep sleep, while another 20 to 25 percent should be REM.

What happens if you don’t get enough deep sleep?

Considering the vital role it plays in our overall well-being, Dr. Breus reveals that not getting enough deep sleep is what’s officially considered sleep deprivation. “Sleep deprivation affects every organ system and every disease state—literally everything you do, you do better with a good night’s sleep,” he says.

More specifically, Dr. Breus points out that a lack of deep sleep can lend to a notable physical and cognitive decline, including slower reaction time, lower testosterone, memory issues, riskier decisions, trouble focusing, and more. And then there’s the emotional impact of sleep deprivation. When you don’t get enough of it, you’ll become more anxious and could experience deeper depression. Together, all of these side effects make one thing very clear: Deep sleep should be your priority—each and every night.

When does deep sleep take place?

While a full sleep cycle is roughly 90 minutes long and is comprised of all four sleep stages (N1, N2, deep sleep, and REM sleep), the amount of time you spend in each stage changes throughout the night. According to The Sleep Foundation, you typically get the most deep sleep during the first half of the night. Then, by the later sleep cycles, you spend less time in the N1, N2, and N3 stages, and more time in REM sleep.

What happens if you wake up during deep sleep?

Since the N3 stage is the deepest sleep stage, it makes sense that it’s the hardest to snap out of. According to Dr. Breus, the deep sleep stage is the hardest to awaken from. If someone does wake up during this stage, he says it’s not uncommon to feel especially groggy. “This experience is what’s known as sleep inertia,” he reveals on his website. He compares it to Isaac Newton’s Law of Inertia and points out that unless a pressing force is at play to entice someone to wake up, it’s totally normal to wish you were still asleep—or even fall back asleep in the process. This is a sign that you’re within a deep sleep stage and need it to feel rested.

If you continually wake up each morning wishing you could just sleep a little longer, however, it might be time to re-evaluate your sleep hygiene and routine, as certain habits can make falling and staying asleep much easier. For example, eating a snack comprised of foods that help sleep, taking OTC sleep aids (like the Olly Sleep Gummies, $13), wearing breathable cotton PJs (like the Printfresh Bagheera Sleep Shirt, $118), sleeping on soft, moisture-wicking sheets (like the Purple SoftStretch Sheet Set, $189), and waking up with a sunrise alarm clock (like the Hatch Restore 2, $200) can all make a big difference in the quality of your sleep.

If after adjusting your sleep routine you still find that falling and staying asleep is a challenge, or that you’re experiencing poor sleep quality overall, you may want to consult a doctor to discuss the possibility of prescription sleeping pills and best next steps overall.

Walker completed her first Ironman in 2007, and was instantly hooked. “I just, you know, enjoyed being out there all day,” she says. “What better way to spend a day than swimming, biking, and running?”

Which is why, over the past 16 years, she’s completed 68 of these extreme endurance triathlons. That math works out to more than four Ironmans per year. For comparison, the average athlete takes about five or six months to train for this kind of race, and then another two to four weeks to recover afterwards.

Walker doesn’t exactly do average, though. Earlier this year, she and her husband, Dougin, completed six Ironman races on six continents in six weeks as part of their quest to join “the club” of people who’ve done every Ironman in the world (a club of which there are currently only five members). Last year, they completed two Ironmans in one weekend—one in Kalmar, Sweden, on Saturday followed by another in Copenhagen, Denmark, on Sunday. The Tampa, Florida–based couple even got married on the bike course during the 2022 Ironman in Cozumel before finishing the rest of the race. Casual.

Walker’s number-one key to recovering well enough to compete so often

This begs the question: How in the world does someone keep their body not only healthy, but recovered enough to compete in major endurance events so close together? (And Walker is competitive—during her six-in-six-weeks challenge, Walker won her age group in the Philippines and took second in Brazil.)

“Sleep is my superpower,” admits Walker. “I get, on average, nine to 10 hours a night.” Even in foreign hotels, or on planes during travel days, she sleeps well, she says. “I can just lay down anywhere and go to sleep. Once my head hits the pillow, it’s like I go into a coma,” she jokes.

This ability to sleep helps explain how Walker can manage such high volume. As experts will tell you, sleep is the most powerful muscle recovery tool we have. “Non-REM sleep is associated with the highest levels of growth hormone release during a day, allowing muscles to heal and grow,” Ben Smarr, professor at University of California San Diego in bioengineering and data science, previously told Well+Good. That human growth hormone helps repair the microscopic muscle tears that happen during exercise, helping your body bounce back and grow stronger.

And for endurance athletes like Walker, the muscle repair process that happens during sleep also helps improve your body’s stamina, according to Jeff Monaco, Gold’s Gym director of education. “If an individual is engaged in endurance training, the body will respond by increasing the oxidative capacity of those muscle fibers through increases in mitochondrial density and size,” he previously told Well+Good, adding that sleep also helps to keep your endocrine, immune, and nervous systems functioning properly so that your body can operate at full strength. (FYI: mitochondria are your cell’s battery packs aka energy sources.)

The effects of all this physiology are something Walker has long relied on. “I know there are a lot of people that are like, ‘I can sleep six hours and be fine,’ ” she says. “I’m just not one of those people.”

Her other recovery tools

Sleep may be the primary recovery technique Walker uses to get her to start line after start line, but it’s not the only one. Here are a few of her other non-negotiables:

1. Chocolate milk

“We have chocolate milk after any kind of workout, any kind of race,” Walker says. Research has shown this tasty childhood treat has an optimal ratio of carbs to protein for post-workout recovery.

2. Consistent body work

Walker and Dougin go to a chiropractor and also get a 90-minute massage every week. “It’s not a relaxing massage,” Walker clarifies, with a laugh. “Our massage guy beats us up, but it’s what we need.”

3. Normatec boots

Hyperice’s Normatec 3 Legs use a rhythmic series of compression from your feet up to your hips to encourage blood flow for faster recovery. “They also get me to sit still,” Walker admits.

Normatec 3 Legs — $799.00

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4. Massage guns

Walker regularly uses portable massage guns, which have been proven to increase muscle strength and power, and to reduce muscle pain. In fact, having one is such a “must,” that when the couple forgot to bring their Theragun to a race, they ended up buying a Hypervolt while they were there. They also own the Theragun mini for easy packing. “It helps refresh, and make you feel better,” says Walker.

Theragun Mini 2.0 — $190.00

Originally $200, on sale for $190

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Citrus scents are “refreshing, bring energy, and have an uplifting, cleansing effect,” says certified aromatherapist Caroline Schroeder. “Lemon is cool and joyful while orange is warm and pampers. And grapefruit boosts energy in an entirely different way.”

To fill my bedroom with energizing citrus scents before I wake, I started using the Pura Smart Fragrance Diffuser ($45). It’s an app-controlled wall plug-in that allows me to turn the diffuser on and off, set scent schedules, select a scent, determine scent intensity, and change the color of the light emitting from the device. You can also use the to order new fragrances and subscribe to your favorites so you never run out. It has two scent wells (which you can fill with different scent pods), so you can easily switch between scents. The brand has partnered with several luxury perfume brands—like LAFCO, Capri Blue, and NEST—so the scents the diffuser emits are similar in quality and smell to what you’d spritz on your skin.

By scheduling my Pura Diffuser to go off in the morning instead of having it emit scents all day, I’m able to appreciate its fragrances instead of being nose-blind to them (AKA getting so used to them that I can no longer smell them at all). Plus, I’m not wasting scent by running it when I’m not in my room. I tend to wake up between 6:30 a.m. and 8 a.m., so every morning from 6 a.m. to 10 a.m., my bedroom is flooded with either Brooklyn Candle Studio’s Maui (a blend of bergamot, ylang-ylang, sea salt, sea moss, and driftwood) or Antica Farmacista’s Orange Blossom (a combination of mandarin, Sicilian lemon, grapefruit, jasmine, lily of the valley, white lilac, orange blossom, Madagascar vanilla, white musk, and rosewood).

“The typical fresh and uplifting smell of citruses comes from their main chemical component, d-limonene,” says Schroeder. “Extracted from the fresh fruit rind and usually pressed, citrus essential oils contain up to 97 percent of d-limonene, and studies suggest this component supports the part of the nervous system responsible for relaxation. In other words, it can decrease stress.”

What it’s like waking up with the Pura Smart Fragrance Diffuser

Waking up in a room that smells like a citrus grove is divine. When I open my eyes and turn off my alarm in a cloud of confusion, the scent helps ground me into reality. Of course, if I didn’t get enough sleep the night before, the smell of oranges doesn’t change the fact that I’ll wake up tired. However, it helps to pull me out of that groggy state and into a pleasant wake-up routine.

When my alarm goes off, I tend to stay in bed daydreaming for 10 to 20 minutes until I feel more alive. Filling my space with energizing scents has elevated this quiet time and made it feel special. And because I have smell going until 10, I get to continue enjoying it while I make my bed, tidy my room, do my morning skin-care routine, and get dressed for the day. Whether you also have a difficult time waking up, or just want to take your daily rituals to the next level, the Pura Smart Fragrance Diffuser is an excellent investment.

Still, you can thank the good ol’ American protestant work ethic for the “early to bed, early to rise” standard that’s been ingrained in our psyches as the ideal way to structure our days. And because getting up and getting started on a work day is a necessity for a lot of people, being able to tackle the morning in a way that launches you into a productive mindset is aspirational—whether or not you naturally wake up before your alarm.

Hence, the popularity of “morning habit” hacks. Here at Well+Good and elsewhere, you’ll find advice from neuroscientists, blue zone residents, registered dietitians—and yes, morning people—offering to let you in on the secrets of how they rev their engines first thing.

Our fascination with this idea comes from the drive to optimize our days. With work, family, health, community, and so many other concerns vying for our attention, the idea that we can somehow do it all if we only maximize the potential of our mornings is a tantalizing one. It’s also somewhat misleading and potentially unattainable in a society where the responsibility for health and wellbeing falls to the individual, and not the community as a whole.

In reality, mornings don’t generally conform to the soothing smoothie-making, latte-stirring, journal-writing routines that go viral on TikTok. Nope, not even for us wellness editors at Well+Good—a group that knows a lot about the food, workouts, mental exercises, and other habits that are theoretically good for us. Just like you, we’re all doing what we can to show up—and maybe, occasionally, present as our most energized selves when the stars do align—for the job of employee, mom, partner, and human being every day.

So it’s time to pull back the curtain on morning habits. Whatever you’re doing that’s working, keep on keepin’ on. No aesthetically-pleasing smoothie required.

Here are the real morning habits of 5 wellness editors

1. Taking medication

Every morning I take an SSRI pill. I have a form of clinical anxiety that flares at bedtime, and can prevent me from falling asleep in a timely manner. The SSRI I take first thing when I wake up helps me manage my evening so that I get a good night’s sleep. That’s the best thing I can do for a smooth morning and productive day, period. – Rachel Kraus, senior health & fitness writer

2. Making the bed

I personally have to make my bed every morning (fluff up my throw pillows, tuck in the corners of my fitted sheet—really make my bed feel hotel-like) in order to set myself up for success for the day. It’s like I’m accomplishing something straight off the bat first thing. Plus, the less clutter, the more calm I feel in my living and work space. – Gina Vaynshteyn, editorial commerce director

3. Working out in P.J.s

I can be caught occasionally doing my morning pilates class in my pajamas. Half the work is showing up! – Betty Gold, senior food editor

4. Tidying up

A few of my morning habits are vacuuming my floors, wiping down my counters, and cleaning out my cat’s litter box before starting my day. My mood is influenced a lot by my space, so when my surroundings look clean, my mind feels clear, too. – Danielle Calma, SEO writer

5. Going on a walk with my daughter

Around 8 a.m., I strap my one-year-old in her baby carrier to go for a walk. If we have time, we’ll go the long way to daycare so we can say hello to the crossing guard and the old man who sits outside the laundromat. On days she doesn’t go to daycare, I’ll walk along the river with her, stopping to check out cool plants or to make faces at ourselves in empty store windows. Since I work at home, this little ritual makes me feel like so much more of a real person in the real world. I love that we’re not doing anything “important,” but just taking some time to hang out together and enjoy the neighborhood. – Jenny Heimlich, senior health & fitness editor

For the fellow sheet-flingers out there, the problem isn’t just that it’s warmer outside—it’s also that your bedding isn’t always breathable. While some fabrics trap heat, others are lightweight enough that you can still burrow in without worrying about waking up in a puddle. And by others, we mean cotton.

According to Heather Taylor, the founder and creative director of Heather Taylor Home, the best way to stay cool this summer is to lean into breathable cotton bedding, which will get comfier after each wash. “Along with getting softer over time, cotton is an incredible quality [fabric] that you know what to expect from,” Taylor says. “Our cotton textiles last for years when taken care of properly.”

If you’re ready to get some major zzz’s time in this summer, here are five cotton bedding essentials that’ll have you sleeping like a (temperature-controlled) baby.

All-Season Comforter — $279.00

A comforter is to your bed what a cleanser is to your skin-care regimen: It’s a foundational essential. Invest in one made with a comfy cotton shell that’ll make you want to stay in bed all day long. This all-season one from Brooklinen is not only made with 100 percent cotton, but it’s the perfect weight to use for restful sleep year-round.

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Percale Sheet Set — $140.00

If your quilt is up for best actor of the year, then your sheets are best supporting actor. “Cotton sheets are breathable and easy to care for,” Taylor says. This crisp set from Lands’ End is no exception with a percale weave that will keep you cool enough to sleep soundly. Bonus: Cotton is ​​hypoallergenic so you don’t have to worry about any irritation.

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Mini Gingham Red Quilt — $355.00

Bedding is all about the layers—and you can still make it happen in summer with an airy quilt. This adorable, reversible cotton one is handwoven by artisans in Mexico and will look great on any bed (or couch during a movie marathon). Plus, it’s designed to last a lifetime, thanks to it being made with 100 percent durable cotton.

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Mini Gingham Cream Duvet Cover — $275.00

Everyone knows the best bedding is functional and stylish—and this cotton duvet cover can do it all. “A Heather Taylor Home gingham duvet cover is my go-to for creating a beautiful bedroom,” Taylor says. Not only will this brighten up your bedroom, but it will also get softer over time—aka you’ll cuddle with it for years to come.

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Milos Peony Pillow — $125.00

Lastly, don’t forget the throw pillows. You can get adventurous here by picking unique shapes and patterns to mix and match on top of your bed—just make sure the pillowcase is made with cotton (the most used textile in the home for a reason, btw). Time to make the bed.

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First, know that a lot of the leading factors that tend to lead to fatigue and exhaustion likely aren’t serving your health. For instance, take stress, which “is extremely draining and can lead to fatigue,” Shelby Harris, PsyD, sleep-health expert and author of The Women’s Guide to Overcoming Insomnia, previously told Well+Good. There are a number of other psychological and physiological factors contributing to why you may feel TATT (tired all the time), too, including when you consume caffeine.

Regardless of the reason, though, there are two common answers to the question of how to get more energy when you’re tired: through quality zzzs and physical activity. For the purpose of recharging your internal battery, when it comes to determining whether to sleep or exercise for more energy, it’s less a question of either/or and more a matter of both, according to Todd McGrath, MD, sports medicine specialist at the Hospital for Special Surgery. But sleep should be your first priority.

Sleep is more important than exercise for helping you get more energy

Simply put: “The body doesn’t function without sleep,” Dr. McGrath says. So if you aren’t getting the recommended hours of shut-eye for whatever phase of life you’re in, no amount of exercise is going to compensate for it. “The benefits of exercise are significantly limited if your body isn’t rested enough to recover from the exercise,” he adds.

“The benefits of exercise are significantly limited if your body isn’t rested enough to recover from the exercise.” —Todd McGrath, MD, sports medicine specialist

So your first step toward upping your energy levels should be taking stock of how much you’re hitting the hay and the quality of sleep you’re getting. There are lots of health wearables and apps that can help you track your sleep. But if you prefer not to take technology to bed with you, there are ways to tell if you’re getting a good night’s sleep that you can use to gauge for yourself.

And if you’re positive that your sleep is on point, but you’re still feeling tired throughout the day, then exercise might be your best answer to the question of how to get more energy, Dr. McGrath adds

But exercise can boost your energy instantly and overall

The endorphins release from physical activity helps you feel a little bit more awake right away, according to Dr. McGrath. In fact, research shows that quick HIIT workouts can give you the same buzz as a cup of coffee. This is something to keep in mind if you find your energy waning in the afternoon and aren’t trying to consume caffeine—especially if a power nap isn’t possible.

“In the long-term, regular exercise, particularly aerobic exercise—though resistance exercise is also important—increases cellular metabolism, which helps you process and formulate energy a little better on a molecular system scale, so you feel a little bit more energized throughout the day,” Dr. McGrath says.

An easy way to choose between sleep or exercise for more energy

The best way to tell if sleep or exercise is the more likely antidote to your low energy levels is to determine if you’re getting enough quality zzzs every night—at least seven hours. If not, it’s better to prioritize snoozing over a morning workout, for example.

If your sleep game is strong, then upping your physical activity (with an emphasis on aerobic exercise) can lead to both immediate and ongoing improvements to your overall energy.

When feeling fatigued or overly tired is more of an “in the moment” issue like an afternoon slump, as opposed to a chronic problem, opting for a four-minute, quick burst of high-intensity exercise can wake you up the same way as a cup of coffee. Meanwhile, power naps of about 20 minutes can leave you feeling more alert, focused, and productive, so they’re nothing to sleep on, either.

And when the hips are hurting, we really feel the consequences. But it doesn’t take a big injury to cause pain in the hips—sometimes, the most subtle little habits, like repeatedly leaning into one hip whenever we’re standing around, can lead to imbalances, putting excessive stress in one area and hurting our hips over time.

“Overall there is nothing wrong with placing our hips into various positions,” says Adefemi Betiku, DPT, CSCS, instructor for Club Pilates. “Our hips are powerful enough to handle them. The issues arise when we are consistently placing our hips into the same positions for prolonged periods of time, or trying a new activity that’s too aggressive and puts a strain on the hip joint.”

Simple habits, when done over and over again, can harm even this super mighty part of the body. They may be subtle, but they can be sneaky causes of pain in hips. Luckily, a few small adjustments to our daily routines and tendencies can help us keep our hips strong, limber, and healthy.

The big three causes of pain in hips: Sitting, sleeping, and overdoing it

1. Sitting too much or unevenly

No surprise here: Sitting stationary is a big offender when it comes to long-term hip pain. “Sitting for prolonged periods of time could increase one’s possibility of hip joint issues,” Dr. Betiku says. According to Get America Standing, the average American sits still for 10 hours a day. That’s a lot of time on our rumps.

Extended sitting can cause muscle degeneration and pain not only in our hips, but also in our backs and necks. You can combat this by making conscious efforts to stand throughout the day, which will reactivate the muscles and get the blood flowing: Take those cues from your Apple Watch to get up, walk around, and do a few stretches. Some studies suggest standing 15 minutes for every hour you sit at your desk. If you cannot stand, move whatever muscles you have access to in order to get your blood flowing.

Also, watch how you’re sitting. Crossing your legs, or always sitting with a wallet in one pocket, can stress the joint and cause imbalances that lead to tendinitis.

2. Consistently sleeping on the same side

Dr. Betiku says sleeping repeatedly on one side is also a bad habit to kick. Always curling up in the same direction can cause certain hip pathologies such as bursitis, or inflammation in your hip joints, he says.

If you’re a dedicated fetal pose sleeper, don’t panic yet. Sleeping on your side is said to be one of the healthier ways to sleep, according to the Sleep Foundation. That’s because it potentially allows for proper alignment of your spine. The pain can come, however, when that position isn’t happening. The solution: Try sleeping with a body pillow to help with alignment and ease those morning aches and pains. And whenever you can, switch up which side you’re lying on.

3. Going too hard too soon at the gym

With any exercise, diving in full steam ahead without stretching enough or balancing out the muscles can lead to injury and pain, particularly in your hips and lower back. “Performing moderate- to high-impact exercise without performing other stretches and exercises that help ameliorate these forces could cause a host of hip issues,” Dr. Betiku says. To strengthen and soothe achy hips, Dr. Betiku leans on Pilates for its well-rounded benefits.

“As a doctor of physical therapy, strength and conditioning coach, as well as a certified Pilates teacher, I have had the opportunity to fully understand the benefits of performing exercise routines that promote optimal hip health,” he says. “Pilates has the ability to promote hip bone growth, hip joint mobility, hip joint flexibility, as well as hip joint strengthening.”

He says that doing simple Pilates mat exercises at home can be a simple and effective solution to help with this.

Ready to get started? Take 15 to focus on pelvic mobility and hip flexor stretches in this refreshing, hip-focused flow:

The idea is to really let loose and not do much at all—to decay in your bed, if you will. If the word rotting gives you a bit of pause because it sounds yucky, that’s the point. The name seems to stem from the slang term more than 300,000 people voted as the Oxford Word of the Year for 2022— “goblin mode,” defined by the online dictionary as “a type of behavior which is unapologetically self-indulgent, lazy, slovenly, or greedy, typically in a way that rejects social norms or expectations.” In actuality, it appears that the definition of bed rotting varies greatly (some proponents talk about doing it all morning in their videos, while others claim to rot in bed for days).

How bed rotting can disrupt your sleep

While rotting in bed may seem like a great self-care practice, regular bed rotting can mess with your sleep in a couple of ways, according to Angela Holliday-Bell, MD, board-certified physician, sleep medicine specialist, and certified sleep expert for aromatherapy company NEOM Organics. “It’s totally fine to spend a day doing something that makes you happy, but it can definitely impact your sleep if it’s on a consistent basis because a huge part of setting ourselves up for good sleep is establishing a consistent connection between your bed and sleep,” she says.

These associations can be weakened, though, if they’re not consistently reinforced. “[The idea] is that as soon as you get in the bed, your brain is trained to know that you’re going to sleep, and when you spend excessive amounts of time in bed watching television, talking on the phone, eating, and doing other activities, it dilutes that relationship,” says Dr. Holliday-Bell. Even doing activities that are supportive of falling asleep, like reading in bed, can hinder your ability to doze off if you do them for long enough in bed because they weaken this association.

“A huge part of setting ourselves up for good sleep is establishing a consistent connection between your bed and sleep.”—sleep doctor Angela Holliday-Bell, MD

Staying in bed for too long can also make it tougher to stick to a set wake time, another key tenet of a great sleep routine, according to Raj Dasgupta, MD, board-certified pulmonologist and sleep medicine specialist with Keck Medicine of USC. Keeping a consistent wake time helps your body know when to start producing the melatonin necessary to help you fall asleep. In a nutshell, not getting out of bed or spending the day oscillating between being awake and asleep while bed rotting, can disrupt your circadian rhythms and your sleep-wake cycles by making it harder for your body to understand what time of day it is and what state it should be in.

Often, there’s a psychological component to bed rotting that’s worth exploring as well

Bed rotting has been billed as a way to cope with anxiety and depression, but according to Dr. Dasgupta, leaning on this as your primary form of self-soothing can actually exacerbate anxiety and depression, in part by isolating you from others and preventing you from doing other self-care practices, so it’s worth considering the why behind your bed rotting. Should you find that the reason is because you’re feeling anxious or depressed—not just because you needed a little downtime in a comfy spot—it may be worth exploring other coping mechanisms like exercise or therapy, or consider reaching out to a mental health professional for support.

Getting quality shut eye is also a big part of balancing your moods and another reason to be mindful of how much time you spend bed rotting. “If we’re lying in bed all day, especially consistently, we’re not engaging in the other activities that are also beneficial for sleep like getting movement, getting sunlight, and going outside,” says Dr. Holliday-Bell. She and Dr. Dasgupta also recommend journaling, and making time for friends and loved ones. “I love that sentiment of taking back control of self-care, and part of that is indulging in sleep and rest, but you have to be careful in how you do it because you don’t want that to create downstream effects,” says Dr. Holliday-Bell.

Physically being in bed for hours on end can also cause various aches and pains from not moving muscles enough, too, according to Seema Bonney, MD, Mattress Firm‘s sleep doctor who also has a background in emergency medicine.

How often you can bed rot without it becoming an issue

Spoiler alert: There is no magic number here, but it’s best to make bed rotting the exception, not the rule, when it comes to your self-care routine. “Looking at it from both a sleep and muscle standpoint, I think limiting this to two or three hours once every few weeks [is best],” says Dr. Bonney.

So if you need the occasional day between the sheets to recharge, go for it—but if you’re in the mood for some extended TV time or horizontal chill-time more often than that, consider moving your pillows and blankets to the couch and set up there to protect your shut-eye.

Keep reading to see what an ideal breakfast based on your chronotype could look like for you, according to certified pediatric and adult sleep consultant and functional diagnostic nutrition practitioner Kelly Murray. (P.S. Unsure of which sleep animal best represents you? A chronotype quiz can point you in the right direction.)

The benefits of eating breakfast according to your chronotype

Murray begins by emphasizing the importance of eating a healthy breakfast, no matter your chronotype. “Skipping breakfast or eating the ‘wrong’ breakfast can cause blood sugar dysregulation,” she explains. But to take things a step further, aligning your morning meal according to your natural circadian rhythms can promote better blood sugar regulation—and thus more daytime energy and even a better night’s rest.

“Eating a chronotype-specific breakfast will help to stabilize your blood sugar and encourage a healthy cortisol awakening response,” Murray continues. The right breakfast can help cortisol stay elevated in the morning, which can promote greater productivity and liveliness throughout the day. However, starting off the day without a quality breakfast can lead to blood sugar imbalances that can also wind up messing with your sleep quality. “If you experience blood sugar dips at night, your body will release cortisol to bring your blood sugar back to normal.” However, since cortisol helps to keep us alert, evening spikes will stand in the way of catching restful ZZZ’s. “To sleep well, you want your cortisol to rise in the morning, fall throughout the day, and bottom out at night,” she clarifies.

Chronotype breakfast tips

Lions

Lions are up and at ‘em as soon as they wake up in the wee hours of the morning. Since they rise and shine with loads of energy, Murray says they may choose to exercise before anything else and wait until mid-morning to eat breakfast. However, she recommends flipping things around to keep their momentum going strong later in the day. “If their goal is sustained energy, they should push their exercise routine to the afternoon,” she explains. “Instead of moving their bodies [first thing], lions should eat a protein-focused breakfast within 30 minutes of waking to help slow them down a bit to encourage more stable energy levels throughout the day.” Murray suggested a sample plate for lions could look like a few eggs, cheese, and sauteed spinach. (Note: Two eggs alone will only offer around 12 grams of protein in total, and experts advise aiming for somewhere around 30 grams of protein for breakfast.)

Bears

According to Murray, bears are prone to eating a sugar-forward breakfast, which can work against them in a few ways. “This will lead to daytime fatigue as sugar and carbs trigger the production of serotonin, which then suppresses cortisol,” she notes. “Additionally, the sugar may spike their blood sugar levels resulting in a crash a couple of hours later.”

If you fancy something like a cinnamon bun or stack of syrupy pancakes as your go-to morning meal, Murray suggests prioritizing something more protein-forward instead, such as full-fat yogurt or turkey breakfast sausage. Otherwise, bears can clock in around 30 grams of protein at breakfast by whipping up a three-egg omelet with an ounce of cheese—all the while getting their carb fix (plus extra protein and satiating fiber) with two slices of whole wheat toast.

Wolves

If you’re a “no talkie before coffee” kind of person, there’s a good chance you’re a wolf who enjoys a cup of java before doing—or eating—anything else. As a coffee-crazed wolf myself, I’m guilty on both fronts… yet it looks like this morning standard isn’t exactly ideal. “Since wolves have such low energy levels in the morning, they tend to rely heavily on coffee to boost energy and forgo eating. But consuming large amounts of coffee on an empty stomach will only make them jittery,” Murray explains.

Instead, Murray recommends that wolves start off with a large glass of H2O. “Hydration will trigger digestion and increase their core temperature, raising cortisol levels and making them feel more energized,” she continues. “Follow up with a balanced breakfast that doesn’t require a lot of preparation, such as hard-boiled eggs or a protein shake with berries.” As for the best time to sip on their beloved coffee? “They should wait about two hours later when their energy levels naturally fall,” she shares.

Dolphins

Similar to bears, dolphins may gravitate towards a sugary breakfast. Yet Murray says that they may specifically reach for the likes of cereal or bagels in response to feeling drained from a lack of sleep, hoping to get a quick source of fuel. “The carbs may make them feel good temporarily as it increases the production of serotonin. However, the production of serotonin then causes cortisol levels to fall, leaving them feeling even more exhausted,” she explains. Although building a balanced plate for breakfast is beneficial for all, dolphins should especially heed this tip to help keep them nourished and alert throughout the day. “Eating a balanced breakfast containing protein, healthy fats and complex carbohydrates will help stabilize their blood sugar and their energy,” Murray shares. She recommends that dolphins prepare an omelet with lots of veggies and a side of oatmeal with nuts or fruit to start the day off on the right foot and ultimately support sustained energy in the daytime and greater relaxation come nightfall.

Quince doesn’t think so. Not just with bedding, but with apparel, too. From wallet-friendly cashmere sweaters and chic everyday sneakers to washable silk pajamas, the ethical luxury brand makes apparel and accessories that are premium quality and affordable. But, back to the bedding—its home goods are not something to sleep on. Just take the Mongolian Cashmere Cotton Duvet Cover ($150), the star of Quince’s new line of accessible cashmere and cotton bedding that is *less than half* the price of other comparable cashmere bedding options. Because beauty rest shouldn’t break the bank.

Quince, Mongolian Cashmere Cotton Duvet Cover — $150.00

Sizes: Full/Queen – King/Cal King

A blend of premium cotton and humanely sourced cashmere, Quince’s ultra-soft duvet set feels like plush, grown up luxury—without the steep price tag to match. Includes two standard shams.

Colors: Grey, Natural

Pros: 

• Affordable
• Ethically sourced
• Cozy and comfortable
• Premium quality

Cons: 

• Only two colors

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Quince’s Mongolian Cashmere Cotton Duvet is as plush as it sounds. Made of a dreamy, cotton-cashmere blend, the machine-washable duvet cover gives the best of both worlds—the lightweight breathability of cotton, and the cozy softness of cashmere, which means hot and cold sleepers will adore it.

As a warm sleeper myself, I was mildly worried that cashmere bedding would trigger a gnarly bout of night sweats, but I (thankfully) couldn’t have been more comfortable cuddling in it. Quince’s cashmere-cotton blend doesn’t have that fuzzy, sometimes stuffy feel you might associate with other cashmere items, while the cotton has an airy coolness to it, so I get all the warm coziness I crave when crawling into bed, without overheating throughout the night. When colder temps inevitably roll around again, the cashmere’s naturally insulating effect will have me covered (no pun intended). At the end of the day, cozying up under this Quince duvet’s cashmere-cotton goodness feels like bundling up in a fluffy, cartoon cloud.

Quince’s ethical manufacturing process helps me sleep good at night, too. All of its cashmere is humanely sourced from Mongolian goats and is completely collected in a non-harmful way (you can read all about it, here.) The premium cotton is Oeko-Tex® certified, which essentially means that it’s been tested for Oeko-Tex’s list of 350+ harsh substances, and is non-GMO and pesticide-free.

As far as aesthetics are concerned, the impact of a good duvet cover on bedroom decor can’t be overstated. Before the Mongolian Cashmere Cotton Duvet, I had been sleeping on a bare white comforter; its pearly white fabric devolved into a pilled, drab gray-ish hue that was scratchy and nothing close to “luxe” or “lavish.” Needless to say, my bedding situation was in desperate need of an upgrade. With its hotel-quality aesthetic and fancy twill weave, the Quince Duvet totally zhuzhed up my bedroom. So much so that my husband even commented that this new duvet felt “more grown up,” which I love and agree with. The neutral hue adds a minimal “pop” of color against our white renter-friendly walls, and the fabric has a gorgeously crinkled, “lived-in” look that only adds to its lush, earthy vibe. I top it off with my favorite throw pillow, and suddenly, my bed looks as inviting as it feels.

Because anyone who uses a duvet cover knows that putting them on is a notoriously painful experience, you’ll be pleased to know that the Quince duvet has handy corner ties that make inserting your comforter inside (and keeping it in place) *way* easier. I just tie the corners of my comforter to the duvet’s corners, and shake it out until they’re one and the same. Easy.

Plot twist: You don’t need to drain your bank account to create the bedroom oasis of your dreams. Between the luxe look and feel, ethical sourcing, and affordable price point, there’s no going wrong with Quince’s Mongolian Cashmere Cotton Duvet. Try it for yourself, and sweet dreams are sure to follow.

What is a mattress topper?

A mattress topper is exactly as it sounds: a layer, usually made out of memory foam or another material, that goes on top of your mattress. Angela Holliday-Bell, MD, a board-certified physician and certified sleep specialist, explains that a mattress topper can help change the feel of a mattress by either making it softer or firmer, and provides added support making it more comfortable to sleep on. Ken Hansraj, MD, a New York-based spinal surgeon, adds that a mattress topper can also provide a cooling effect to a mattress that tends to feel too hot and disrupts your sleep.

Do you need a mattress topper?

With that in mind, Dr. Holliday-Bell notes you don’t necessarily need a mattress topper if you’re already happy with the feel and temperature of your current mattress. But if you’re not, or if your mattress is on the older side, getting a mattress topper is a great way to make your bed more comfortable. Dr. Todd Sinett, a New York City-based chiropractor, says mattress toppers are also great for people with back pain due to an old and worn-out mattress. “The extra layer of cushioning and support provided by the topper can help reduce the pressure on the back and provide some relief,” he says. There is a caveat, though: “If you have a medical condition, it is always best to consult a doctor before using a mattress topper.”

That said, Dr. Holliday-Bell notes a mattress topper is not a good option for a significantly old mattress (i.e. one with lumps and dips). A mattress topper will enhance the mattress, she says, but it won’t make up for significant issues.

What to look for in a mattress topper

When you’re shopping for a mattress topper, what to look for depends on the feel you want to achieve, the support you need to satisfy your sleep needs, and what feels the most comfortable for you. “For example, if you desire a softer mattress, then look for a soft plush mattress topper,” Dr. Holliday-Bell says.

She also advises paying attention to the materials the mattress topper is made of and its quality, thickness, and temperature regulating properties. Dr. Sinett adds that the best mattress toppers should also be breathable and bonus points if they’re also hypoallergenic.

Best memory foam mattress toppers

Puffy, Puffy Deluxe Mattress Topper — $179.00

“It’s great because it comes in two firmness levels, both soft and firm, and it also has an anti-slip grip and elastic corners to help it stay in place,” Dr. Holliday-Bell says. “It is a bit pricey, but worth the splurge.”

This mattress topper is available in all standard mattress sizes from twin to California king and it offers 2.5 inches of thickness. Bonus: It’s also hypoallergenic, pairs with any type of mattress (latex, memory foam, hybrid) and is made of breathable materials. Puffy offers a risk-free trial. In other words, you have nothing to lose.

Pros: 

• Two firmness levels
• Anti-slip grip
• Elastic, non-slip corners
• Hypoallergenic
• Breathable
• 101-night trial

Cons:

• Expensive

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Temper-Pedic, TEMPUR-Adapt Topper — $319.00

If you want a memory foam mattress that is a bit thicker, try this one by Temper-Pedic, which boasts 3 inches of cushion that, like the brand’s mattresses, features tech that responds to your body providing personalized support. “Tempur-Pedic is the gold standard for all things memory foam,” Dr. Sinett says. And if you’re a hot sleeper, you have the option of adding cooling technology to this mattress topper.

Pros:

• Extra plush
• Elastic, non-slip corners
• Contours and supports body shape
• Machine washable
• Trial and 10-year warranty

Cons:

• Expensive
• Not as breathable as other options

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Best cooling mattress toppers

Nest Bedding, Cooling Mattress Topper — $219.00

Dr. Holliday-Bell gives this cooling mattress her stamp of approval. Here’s why: “It’s covered in a comfortable cooling gel-infused luxury memory foam fabric which keeps you comfortable while still providing a cooling effect,” she says. This mattress topper features 2 inches of height and comes with straps that hold it in place while you sleep.

Pros: 

• Cooling
• Plush
• Contours and supports body shape
• 30-night trial

Cons:

• Expensive

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Birch Plus Organic Mattress Topper — $623.00

“I like this one because it’s made in the USA and has a 100-sleep guarantee,” Dr. Sinett says. “I love a brand that allows you to try products and return them if they aren’t a fit for you. And they have a 10-year warranty.” Even better? This mattress topper featuring 2 inches in height, is natural and non-toxic, and made with natural and organic materials including organic cotton, Birch wool, and natural latex.

Pros:

• Organic materials
• Breathable
• Sleep trial and 10-year warranty
• Breathable

Cons:

• Expensive
• No anti-slip straps

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Best firm mattress toppers

Temper-Pedic Temper Supreme Medium Firm Mattress Topper — $250.00

With this firm mattress topper, look forward to 3 inches of memory foam support. “It’s great because it is made with the pressure relieving material that the Tempur-pedic mattresses are known for and adapts to your body making it great to relieve pressure points,” Dr. Holliday-Bell says. “It could be too firm for some but great if you are looking for a firm topper.”

Pros:

• Extra thick
• Elasticated, non-slip straps
• Hypoallergenic

Cons:

• No warranty or sleep trial

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Nolah, Mattress Topper — $250.00

“For pressure relief and associated support needed for back pain, I recommend Nolah’s mattress topper for its durability, pressure relief, and moisture-wicking organic cover layer,” Dr. Hansraj says. This one is also a great cooling mattress topper option that’s made out of Nolah AirFoam technology, which is said to be a more comfortable, durable, and cooler alternative material to memory foam.

Pros: 

• Available in two firmness options
• Cooling
• Elasticated, non-slip corner straps
• 10-year warranty

Cons:

• Expensive
• Only 2″ thick—might not be thick enough for those who prefer firm toppers

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Best latex mattress toppers

Saatva, Natural Latex Mattress Topper — $325.00

If you’re looking for a good latex mattress option, Dr. Hansraj recommends this one by Saatva. “I am a great fan of the Saatva Natural Latex Topper for its promotion of spinal alignment, regulation of body temperature, and use of latex which is a natural and healthy material,” he says. Note this one features 1.5 inches of thickness, which is less than some other mattress toppers. So if you’re looking for a super plushy and cushiony mattress topper, this one may not be it. Plus, Dr. Hansraj notes it’s not ideal for people with latex allergies.

Pros:

• Organic materials
• Breathable
• Sleep trial and 1-year warranty

Cons:

• Expensive
• Only 1.5-inches thick
• Spot clean only

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Best gel mattress toppers

Serta, Thermagel Mattress Topper — $103.00

For a gel mattress topper option, Dr. Holliday-Bell suggests trying this one by Serta. It’s more affordable than other mattress toppers, is breathable, cooling (thanks to its gel-infused memory foam), and comes in 2 and 3 inch thicknesses.

Pros: 

• Available in two thickness options
• Cooling
• Contours and supports body shape
• Affordable

Cons:

• No anti-slip straps
• No sleep trial or warranty

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Best mattress pads

Avocado Organic Mattress Pad — $239.00

If you don’t need more support, maybe a mattress pad will do the trick. Dr. Sinett explains a mattress pad’s primary purpose is to protect the mattress from spills and stains by providing a layer between the sheets and mattress. If that’s all you need, Dr. Holliday-Bell says this organic quilted mattress pad by Avocado is a good option.

Pros: 

• Organic
• Elastic, non-slip skirt
• Doubles as a mattress protector
• Machine washable

Cons:

• Expensive
• Might not be thick enough for some sleepers

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Saatva Organic Mattress pad — $195.00

Dr. Hansraj is also a fan of the Saatva organic mattress pad. It’s made out of 100% GOTS certified organic cotton, fits mattresses up to 16 inches high, and comes in traditional mattress sizes as well as other sizes such as twin XL, split king, queen upper flex, and king upper-flex.

Pros:

• Organic
• Elastic, non-slip sleep skirt
• Machine washable
• 1-year warranty
• Doubles as a mattress protector

Cons:

• Expensive
• Might not be thick enough for some sleepers

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FAQs

What is the best mattress topper that is not memory foam?

Not a fan of memory foam mattress toppers? Dr. Holliday-Bell says a feather mattress topper can also add some softness, while a latex mattress topper can add support. Dr. Sinett agrees. “From a chiropractor’s perspective, latex mattress toppers are a great alternative to memory foam as they are naturally soft and supportive,” he says. “They are also hypoallergenic and breathable, making them a great choice for people who suffer from allergies. Additionally, latex mattress toppers are very durable and can last for many years. Personally speaking, featherbeds are extra soft and simply divine.”

What mattress topper makes a bed softer?

If you’re looking for softness, hands down, experts recommend going with a memory foam mattress topper. Dr. Holliday-Bell notes these help relieve pressure points. And, Dr. Sinett adds, memory foam mattress toppers contour to the body and provide a cushioning effect. “Memory foam can provide the right amount of support and cushioning, and should be able to conform to the body’s shape for comfort,” he says.

What is the best mattress topper for a firm bed?

Dr. Sinett says memory foam mattress toppers are also the best mattress toppers for firm beds. “They are able to provide cushioning and support without making the bed too soft,” he says. “Latex mattress toppers are also a good choice, as they can provide a more supportive feel without sacrificing comfort.”

We say Oura “loves it” when either of us takes a nap. But Oura “gets mad” when we have more than one drink in an evening. These are all reflected in the different scores we get for “Readiness” (or how well rested we are and some other factors related to heart rate) and sleep.

And this little device has actually impacted the way both of us live our lives. I started getting in bed earlier once I noticed that doing so improved my sleep score (something Well+Good’s commerce editor experienced, too). My friend has cut way back on alcohol because she sees how detrimental it is to her readiness.

She’s not alone.

“The number one insight that we hear is the impact of alcohol,” Oura’s product manager and women’s heath lead Caroline Kryder tells Well+Good’s director of podcasts Taylor Camille in this week’s episode of the Well+Good podcast. “For a lot of people, what [the app insights] give them is sort of this new discovery of maybe the glass of wine that they were having, yes, it was helping them fall asleep, but the quality of their sleep was completely different. And that’s one of the major, major sleep experiments that we hear people undergo that changes their behavior.”

There are multiple Reddit threads in the r/Oura subreddit where users discuss seeing the impact alcohol has on their scores, and modulating their behavior in response. What’s going on here, physiologically? An Oura analysis of member data showed that when people tagged alcohol (tagging is how you keep track of specific behavior that could be impacting your life, like drinking or meditating), they experienced less deep sleep, which is the most restful portion of your nighttime zzzs. The analysis also highlighted increases in average heart rate for that night of sleep, which indicates the body is going through stress.

Even if someone hasn’t tagged drinking, Kryder says Oura sometimes helps people connect the dots.

“A lot of people get the ring, they’re feeling good, and then they have one night out on a social occasion, and the next day they just get whacked,” Kryder says. “Their readiness score is down, their sleep score is down. They’re looking at their phone for, what did I do last night? Then they get the prompt from us saying there are certain things that might elevate your heart rate and cause your sleep to be different, like a late meal or alcohol.” And it clicks.

For some people, that is. While the Oura has swayed my weeknight bedtime habits, I don’t really think about my scores when it comes to deciding whether to imbibe or not. What really guides me is how I want to feel later that night, the next day, and how full, tired, or how much fun I’m having in the moment.

Behavior change around alcohol is just one of the topics Kryder and Oura lead clinical research scientist Neta Gotlieb, PhD, discuss on the episode. From reproductive health to rest and recovery, how can wearables—particularly a discreet one like the Oura ring—change our understanding of our wellbeing? Take a listen below to learn more.

According to rehabilitation and pain-medicine specialist Clark C. Smith, MD, MPH, director of interventional spine at the Department of Rehabilitation and Regenerative Medicine, Och Spine at NewYork-Presbyterian/Columbia University Irving Medical Center, the main causes of shoulder pain from sleeping have to do with the shoulder joints stiffening from being stuck in one position all night, and from the joints being in different positions than they are when you’re awake. And as it turns out, one of those culprit positions is, indeed, the one created by sleeping on your side. This can cause “internal rotation,” he says (picture how the shoulders tend to curve together when you’re on your side), which “can put pressure on your rotator cuffs.” Bingo.

“There’s less torque on the shoulder [when you’re on your back] as compared to side or stomach sleeping.” —Clark C. Smith, MD, MPH, pain-medicine specialist

As I suspected, my side-sleeping has likely been at least partially to blame for my worsened shoulder pain upon awakening. Dr. Smith says that back sleeping may be helpful for people with shoulder pain because it lessens that motion of turning the shoulders inward and instead allows the shoulders to lay flat at night. “There’s less torque on the shoulder [when you’re on your back] as compared to side or stomach sleeping,” he says.

Why you might want to learn how to sleep on your back

Back sleeping isn’t just a boon for anyone who deals with shoulder pain that wakes them up or feels particularly bad in the morning, like I do. Another potential benefit of sleeping on your back is the relief of back pain, particularly if you prop a pillow beneath your lower legs.

A back sleeping position can help keep the spine aligned and reduce the strain on the joints of the back, particularly the facet joints that connect the bones of the spine. A 2019 review of studies also found that back (and side) sleeping were associated with less spinal pain than stomach sleeping, which involves turning the neck and misaligning the spine. Separately, sleeping on your back can also be beneficial if you’re trying to sleep with a headache because it prevents any pressure from being applied to the temples.

Even so, it’s important to note that there’s no one best sleeping position for everyone. Each position has its pros and cons, and according to sleep-medicine specialist Raj Dasgupta, MD, the best sleeping position for you is the one in which you can sleep comfortably through the night and wake up well-rested. In fact, there are some cases where it’s actually not preferable to sleep on your back, such as if you have sleep apnea (which is often alleviated with positional therapy designed to help a person sleep on their side) or acid reflux.

How to learn to sleep on your back

When trying to learn any new sleep position, sleep psychologist Jade Wu, PhD, advises first making sure that the surfaces you’re sleeping on are as comfortable and supportive as possible when you lie in the desired position. She also recommends keeping the conditions of your sleeping environment consistent so you can focus on changing positions without also needing to adjust to other new variables; for example, don’t forgo your eye mask when trying to learn how to sleep on your back if you typically wear one when sleeping on your side.

In terms of actually staying on your back throughout the night, Dr. Wu recommends using a “positioner” to keep yourself in place even as you naturally shift around a bit (a technique called positional therapy). This can be any object that will physically bar you from changing positions, like, most commonly, a pillow wedged beneath your knees and lower legs or multiple pillows placed on either side of you. If you sleep with another person, she adds that you can ask them to “spot you and elbow you if they catch you” turning from your back onto your side.

To be sure, these methods are a bit cumbersome, and it takes awhile for the body to get used to sleeping in any new position because sleep is such a habitual behavior. It’s also worth noting that positional therapy isn’t a permanent fix for aches or pains, says Dr. Dasgupta, who also recommends checking in with your doctor if the way you’re sleeping seems to be regularly causing or contributing to pain.

What happened when I tried to learn how to sleep on my back

Before the experiment

In line with Dr. Wu’s advice, I kept the conditions of my sleep environment the same and stuck to my regular nighttime routine: skin care and brushing my teeth, tidying my room, reading, and then strapping on my eye mask to sleep. I didn’t change my mattress, duvet, or pillow, and I kept my room the same level of dark and the same temperature as normal.

In terms of creating a positioner to help me stay on my back, I couldn’t ask someone to nudge me back into position because I sleep solo. So, instead, I worked to build a pillow fort of sorts to restrict my tendency to turn onto my side. To do so, I climbed into bed and sandwiched myself in between two pillows I positioned end-to-end on each side of my body. Satisfied that my positioner would indeed position me on my back, I set out to sleep this way for two weeks.

The experiment

It took me about a week to actually learn to sleep on my back. The first few nights were filled with tossing and turning, and I did actually wind up throwing some of the positioner pillows off the bed and onto the floor in my sleep. I know this because I woke up with achey shoulders and a pile of pillows to clean up.

To remedy this, during the second week, I decided to sleep closer to the wall and only made a pillow barrier on the opposite side of me, so that I’d have fewer potential pillows to chuck onto the floor. This seemed to help restrict my movements because I did start waking up on my back. In general, my shoulders felt okay during this time, but I did go to bed worried about whether I was sleeping on my back correctly, in my typical perfectionist-Capricorn fashion. Over the course of the next couple days, I actively tried to let go of the pressure of doing this perfectly.

I felt little aches in my shoulder blades once or twice, but not the general lingering soreness that I usually have to stretch out.

I woke up on my back on five of the seven days in the second week of my experiment. During this period, I felt little aches in my shoulder blades once or twice, but not the general lingering soreness that I usually have to stretch out in the mornings.

In the last couple days of my experiment, I came down with a cold and had to avoid sleeping flat on my back because I was too congested to breathe in this position. I moved the pillows that formed my positioner wall into a stack under my head (because propping myself up seemed to help with the congestion) and was actually surprised that I woke up on my back, anyway.

The takeaway

On the mornings after I spent nights on my back, I did notice less soreness in my shoulders than usual. An irritating discovery, though, is that I actually found myself more stressed out as I was falling asleep about ending up back on my side during the night or “messing up” learning a new sleep position.

Now, I’ve mostly reverted to sleeping on my side—but I’m still happy to have learned how to sleep on my back. On days when my shoulder pain is really flaring up, or after a particularly tough upper-body workout (when I can expect to have shoulder soreness that night or the next day), I now have one more tool in my arsenal to ensure I get a good, restful night’s sleep.

“Additionally, magnesium can help regulate melatonin production, a hormone that regulates the sleep-wake cycle,” Schleiger continues. You may be wondering how you can amp up your magnesium consumption. Look no further than magnesium-rich snacks on Amazon.

What’s the recommended amount of magnesium that people should intake daily?

The recommended daily dose of magnesium depends on a few factors, such as age, sex, life stage, and whether someone is pregnant or not. For females between 19 and 51 years of age, the recommended amount is 310 to 320 milligrams per day. For the same age range for men, the recommended magnesium consumption is slightly higher at 400 to 420 milligrams per day. These are general recommendations, so it’s best to consult with a health-care professional who can provide personalized advice based on your overall health, lifestyle, and health conditions, says Schleiger.

Is it okay to consume these snacks throughout all times of the day and night?

“Consuming magnesium-rich snacks throughout the day is generally considered acceptable. However, consuming them close to bedtime or during the night may not be ideal for everyone,” she says. One factor to consider is digestion. “Some people may experience digestive discomfort if they consume a large snack, including magnesium-rich snacks, too close to bedtime,” Schleiger explains. Therefore, it’s recommended to allow a buffer period, usually a couple of hours, between eating and going to bed to facilitate proper digestion.

It’s also worth noting that while snacks can be a great way to boost magnesium intake, snacks shouldn’t be used as meal replacements. “Instead of relying solely on snacks, aim for a well-rounded diet that includes a variety of nutrient-rich foods throughout the day,” says Schleiger. Other magnesium-rich foods to consider are avocado, yogurt, edamame, dark leafy greens, bananas, and some fatty fishes.

Below, you’ll find RD-approved magnesium-rich snacks that’ll help you relax and get some rest. The best part? They’re all available on Amazon (hooray for two-day shipping).

Terrasoul Superfoods, Raw Whole Almonds (2 lbs) — $27.00

Magnesium: 38 mg/serving

Your body will go nuts when you learn how much magnesium is packed in Terrasoul’s Superfoods bag of almonds: 38 milligrams of magnesium per serving. Also nice? They “are packed with flavor and crunch, making them a convenient and healthy snack option,” says Schleiger. Enjoy these almonds alone or pair them with other nuts and seeds like cashews, peanuts, pumpkin seeds, and sunflower seeds, all of which offer an extra dose of magnesium goodness.

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Manitoba Harvest, Hemp Seeds (18 oz) — $16.00

Magnesium: 197 mg/serving

A food that RDs can get with? Hemp seeds. “Hemp hearts are not only rich in magnesium, but also provide essential fatty acids and protein,” says Schleiger. One serving offers a whopping 197 milligrams of magnesium. On top of that, you’ll get 10 grams of protein, 333 milligrams of potassium, and 19 mg of calcium. These seeds really are great. Plus, they’re incredibly versatile—you can add them to everything. Yogurt, smoothies, cookies, or salads—hemp seeds will make a nutrient-rich addition to any meal.

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Made in Nature, Organic Dried Apricots (48 oz) — $29.00

Magnesium: 42 mg / one cup

To meet your required dose of magnesium, Schleiger says dried apricots are a tasty and portable snack that provides magnesium, fiber, and other essential nutrients. One cup of apricots offers roughly 42 milligrams of magnesium. Plus, enjoy 520 milligrams of potassium per serving. What’s nice about dried fruit is that it tends to have a longer shelf life, so take these portable snacks with you everywhere you roam, be it on foot, train, car, or airplanes. Soft, sweet, and free of artificial additives, Made in Nature’s Organic Dried Apricots is a snack you won’t want to put down.

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Navitas Organics, Raw Cacao Nibs (16 oz) — $19.00

Magnesium: 84 mg/serving

Cacao nibs are an excellent source of magnesium, and these nibs clock in 84 milligrams per serving. Unroasted and unsweetened, these nibs offer a nice crunchy addition to meals. “Navitas Organics Cacao Nibs are raw, organic, and can be added to smoothies, baked goods, or enjoyed as a chocolatey snack,” says Schleiger. What’s more, the cacao is categorized as single-origin and supports producers and farmers in Sierra Leone. Consume a serving of nibs, and you’ll be snoozing in no time.

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Anthony's, Organic Pumpkin Seeds (2 lbs) — $21.00

Magnesium: 168 mg / one cup

Good news, PSL and all-things-fall lovers: Pumpkin seeds aren’t meant to be exclusively eaten in autumn. Anthony’s Organic Pumpkin Seeds can be enjoyed year-round. They’re crunchy, gluten-free, and serve up 168 milligrams of magnesium per one cup. Shleiger recommends enjoying these seeds as a standalone snack, an addition to trail mixes, and sprinkled in on salads. All that’s left to do? Nom. Nom. Nom.

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Evolved, Dark Chocolate Bars (2.5 oz) — $5.00

Magnesium: 65 mg / one ounce

Chocolate lovers (myself included) will flip when they find out that dark chocolate is an excellent source of magnesium (roughly 65 milligrams per one ounce). It’s “also high in iron, copper, manganese, and contains prebiotic fiber that helps feed beneficial bacteria in the gut,” Schleiger explains. Plus, you get four grams of protein and five grams of fiber per serving. Eat a bite (or two) before hitting your pillow.

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According to sleep experts, there are several reasons why you might feel more alert than tired for a period in the evening close to your bedtime—even if you were just about ready to doze off earlier that day. Some of it has to do with your biology, but the behavioral choices you make throughout the day can also influence your pattern of alertness, triggering a second wind at night that prevents you from getting to sleep easily.

What is a second wind as it relates to sleep?

If you participate in or are a fan of endurance sports like long-distance running, you may know that a second wind refers to a burst of energy that arrives well after you tore through your initial stores of energy.

In much the same way, a second wind in terms of your sleep schedule typically refers to “an experience where someone starts to feel drowsy early in the evening but then gets a burst of energy after that initial sleepiness passes,” says sleep psychologist Jade Wu, PhD, sleep advisor for Mattress Firm. While anyone can experience a second wind, sleep experts say there are certain factors that make someone more likely to deal with a nighttime spike in energy.

3 reasons you might catch a second wind of energy right before your bedtime

1. Your circadian rhythm favors alertness in the evening

Much of why you might catch a second wind of alertness close to your bedtime could be tied to the unique characteristics of your circadian rhythm (the 24-hour internal clock that lets us know when we should be awake and asleep). It functions with the release of wakefulness-promoting cortisol throughout the day and sleepiness-promoting melatonin at night. But exactly how and when these hormones are released each day is determined in part by your natural biology—so, each person’s circadian rhythm has a slightly different pattern, or sleep chronotype.

“Everyone exists on a spectrum,” says Dr. Wu, “where most of us sleep between 10 a.m. and 6 p.m. or 11 p.m. and 7 a.m., but some people are biologically wired to feel most energetic and do their best work in the evenings.” These people have an evening sleep chronotype—meaning their brains don’t release sleep-promoting melatonin until later into the night—and are often referred to as “night owls.” If you fall into this camp, Dr. Wu says you may be more susceptible to a second wind at night because your circadian alerting system is still telling you to be awake when others may be winding down.

“Some people are biologically wired to feel most energetic and do their best work in the evenings.” —Jade Wu, PhD, sleep psychologist and sleep advisor for Mattress Firm

Certain behaviors can also influence your circadian rhythm, shifting back your brain’s release of melatonin and leading to a spike in alertness in the evening. Case in point: anything that involves stimulation, whether intellectually or visually. If you spend the hour or two before bed catching up on social media or watching movies or TV, the intellectual stimulation and blue-light exposure can interfere with your typical circadian alerting system.

“Your brain could get confused about what time it is, prompting an adrenaline response that causes you to stay alert for longer,” says sleep psychologist Janet K. Kennedy, PhD. (Yes, even if you’re actually in need of sleep.) That’s why she suggests creating a “buffer period,” like a calming bedtime routine, between those stimulating activities and your actual bedtime, in order to avoid confusing or delaying your natural circadian rhythm.

2. Your daytime behaviors reduce your homeostatic sleep drive

Concurrent to your circadian rhythm guiding when you generally wake up and when you get sleepy over the course of a 24-hour period, your homeostatic sleep drive—which is basically your appetite for sleep—also builds throughout the day, says sleep-medicine physician Vishesh K. Kapur, MD, MPH, founder of the University of Washington Medicine Sleep Center.

This process hinges on the development of a chemical called adenosine in the brain, which is influenced by your behaviors. For example, “physical movement, activities, and exercise cause the cells in your body to break down adenosine triphosphate (ATP) for fuel, which leaves you with more adenosine, increasing your sleep hunger or drive for sleep,” says pulmonologist and sleep medicine specialist Raj Dasgupta, MD. This is why you might normally feel increasingly tired as you go about your day and approach your bedtime.

But at the same time, there are also behaviors that can equally reduce your sleep drive, counteracting the above process and leaving you with a second wind at night. For instance, “caffeine is an antagonist of adenosine,” says Dr. Kapur, “so when you consume caffeine, you’re blocking the activity of the chemical that tells your brain it’s time to sleep.” While having a cup of coffee or caffeinated tea in the morning still allows your body plenty of time to build up adenosine (and get sleepy) throughout the rest of the day, if you go for an afternoon or evening caffeinated beverage, the adenosine-blocking affect could leave you more wired than tired come your bedtime.

“When you consume caffeine, you’re blocking the activity of the chemical that tells your brain it’s time to sleep.” —Vishesh K. Kapur, MD, MPH, sleep-medicine physician

Napping plays a similar role here because naps can chip away at the stores of adenosine your body has been accumulating all day, says Dr. Dasgupta. If you think of your sleep drive as “hunger” for sleep, then naps serve as little snacks; and just like snacking before a meal can shrink your appetite at that meal, napping before bedtime can minimize your sleep hunger, giving you that second wind of energy when you least want it.

That’s not to say you can’t nap at all—but just that you should pay attention to the length and timing of your naps. “If you’re just keeping the nap to 20 minutes, you will technically just be entering the light stages of sleep, and it’ll be refreshing [without eating into your nighttime sleepiness],” says Dr. Dasgupta. “But if your nap is longer than that, and you start going into deep sleep, it will take away from your drive to sleep that night.” Cue: the dreaded second wind.

3. You’ve accumulated sleep debt

The amount of sleep debt (aka the cumulative effect of sleep deprivation) you’ve built up can also contribute to whether you’ll experience a second wind. Generally, “the longer you’re awake, the more your brain is building up the chemicals to get you back to sleep, like adenosine,” says Dr. Kapur. So, naturally, the less sleep you get, the more tired you’ll feel.

However, according to Dr. Kennedy, the opposite effect can happen when you start stockpiling extensive sleep debt. The longer you make do with minimal sleep, the more likely it is that you put your body into “fight or flight” mode, kicking off the release of adrenaline that, paradoxically, makes you feel more alert when you want (and need) to sleep.

“If the body is sleepy or tired, and you continue to not get sleep, the nervous system will take that as a cue that there’s a reason you have to stay awake,” says Dr. Kennedy. That perception of threat is what shifts the body into survival mode, prompting the release of adrenaline and the accompanying second wind. (This is also why you might feel a temporary bump of alertness after pulling an all-nighter before you eventually crash; your body steps in to overcompensate with adrenaline, says Dr. Kennedy, as it interprets the complete lack of sleep as evidence of imminent danger.)

To be clear, there’s nothing wrong or detrimental to your health with experiencing a second wind, as long as it doesn’t interfere with your nighttime sleep. But, if that evening energy boost is significantly cutting into your ability to fall or stay asleep, devote time before bed to a soothing bedtime routine and practice good sleep hygiene (for instance, by nixing caffeine in the evening, staying away from screens before bed, and keeping your bedroom cool) to maximize your chances for a quality night of sleep—even if it begins a little later than you’d hoped.

Fast forward a decade later, and I’m blowing out my 30th birthday candles—when out of nowhere, I’m gifted with unexplained shoulder, neck, and back pains that make sleeping on the sunken $200 mattress I purchased a few years ago nearly impossible. Obviously, it was time for a much-needed upgrade and a healthy dose of #adulting. Fortunately, as fate would have it, I got the opportunity to test the latest-and-greatest in cooling mattresses: Casper’s new Snow Mattress ($1,995)

Casper, Snow Mattress (Full) — $1,895.00

Available sizes: Twin XL-California King.

Prices vary on mattress size. 

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In early April, the popular bed-in-a-box sleep brand known for its ergonomically engineered sleep products released its coolest mattress yet (as its name implies.) The Snow Mattress features the comfort and support of their highest-rated mattress (a memory foam/spring hybrid) reimagined with its patented “Snow Technology” that helps sleepers stay  five degrees (!) cooler at night. I had the chance to test out this new release, and it’s been a true blessing in my un-air-conditioned SoCal apartment and a remedy for my 30-year-old creeping-in body aches. More on that ahead.

The Casper Snow mattress: My full review

How it ships

Similar to the other mattress-in-a-box products I’ve shopped for in the past, the Casper Snow arrived at my doorstep in a (slightly battered) cardboard box the size of a small human. Lugging it into the bedroom was a mission, to say the least. It’s definitely a two-person job if stairs are involved—unless you have superhuman strength, of course. Inside the box, the mattress was coiled up like a Swiss roll, frosting not included. TBH, it never ceases to amaze me how they’re capable of cramming a king-sized bed into such a small container.

Then the fun part: The unboxing. As per the sleeper’s manual that came with the packaging, I unboxed the mattress by laying it on its side on the bed frame. Then, I unwrapped it by pulling the plastic wrap toward me. Finally, I tore away the inner plastic wrap to unveil—and unroll—the pillowy soft mattress. (And, no, it didn’t pop open like a can of Pillsbury cinnamon rolls.)

After a few minutes, it expanded to its full glory, which was by far the most fascinating part. I’m easily amused, can’t you tell? But in my defense, the last mattress-in-a-box I purchased took nearly 48 hours to reach its full size and was un-sleepable the first night. Not to mention the ick-worthy odor the previous mattress emitted when the plastic wrap was stripped away. Fortunately, the Snow smelled like, well, fresh snow: Like nothing.

How it feels

Like an onion, the Casper Snow has many layers. On top, you’ll find the CoolTouch Cover, engineered with specialized cooling yarn woven in that’s designed to move heat away 20 percent faster from the body for an instantly refreshing feel. And although that may sound like marketing B.S., the proof is in the pudding touch.

Indeed, upon caressing the plush, groove-like texture of my brand-new (beautiful) mattress for the first time, I found that the top felt cool and almost wet (in a really good way). It was as if a pack of ice had been sitting on the mattress a few minutes prior, and what was left behind was a residual cool breeze. Basically, a hot sleeper’s (moi’s) dream. After all, according to sleep experts, the key to unlocking the best sleep is staying cool in an environment between 60°F-67°F. Oh, and did I mention that the cover has a speckly pattern that’s pretty darn cute for a mattress? Who needs a fitted sheet, anyway?

Below the cooling cover, you’ll find the smartly engineered backbone of the mattress, which features several “cool” details. First, there’s Casper Signature Foam with AirScape Technology that has perforations for breathability and the perfect amount of bounce. Then, there are Heat Delete Bands that help pull away excess heat from the body, so you don’t wake up in a puddle of sweat or feel stuffy when laying in one position for too long. At the core, you’ll find premium memory foam with zoned support to ensure your spine is aligned and that there’s minimal pressure on your back as you sleep. These are paired with flexible coils that help keep your bedmate (or pup) when you readjust sleeping positions. Lastly, you’ll find Casper Edge Support—a firm border to ensure stability when getting in and out of bed.

Tl;Dr? It’s the best of both worlds: cool to the touch, with an adequate amount of back support. Not too hard, not too soft, just perfect.

How it sleeps

My Casper Snow mattress couldn’t have come at a better time. I received my bed just a few days before undergoing oral surgery and had been suffering a bout of neck kinks, likely due to pre-op anxiety. However, the moment I hopped into my new bed—I knew things would take an immediate turn for the better. As I mentioned, I sleep hot—my boyfriend refers to me as the sleeping beauty furnace. This also means I usually spend the entire night kicking off the blanket, then getting too cold and scouring the bed in the dark to retrieve the covers again (and repeat). But after just one night with the Snow, it was like love at first sleep.

Sleeping soundly throughout the night made it click: A quality mattress is definitely worth the investment. Growing up, I often saw my mom doubled over in pain as another pinched sciatica episode ruined her weekend plans. It wasn’t until she invested in a good mattress that she felt life-changing relief. And although I knew that body aches come with age, I didn’t think my rinky-dink mattress was likely the culprit. That is, until it was in the dumpster.

Since setting up my new Casper Snow, I wake up feeling rested, refreshed, and not in a pool of sweat. (My boyfriend and dog have also given their seals of approval.) Admittedly, although it’s not cheap by any means, it might be enough to turn a night owl into a morning person…just maybe.

The cost

Now, let’s talk finances. I can’t sugarcoat it—it ain’t cheap. The mattresses come in the sizes Twin XL, Full, Queen, King, and California King and range from $1,495 – $2,395, depending on which one you buy. If you were to ask me in my 20s if it was worth it? I’d likely roll my eyes and show you my bank account. However, as I enter my third decade in life and have put more emphasis on my well-being, the answer is, hands-down, yes.

Plus, Casper’s customer-forward policies help sweeten the deal just a bit. According to Casper’s website, the mattress comes with a 100-night risk-free trial and a 10-year limited warranty, meaning that you can sleep with ease knowing that if your bed begins to sag or sink, Casper’s got your back (literally).

There are numerous pillows on the market for seemingly every preference a shopper could have. Pillows for back sleepers, pillows for stomach sleepers, pillows for combination sleepers, maternity pillows—the pillow options these days are endless. I personally used to sleep with two polyester-filled pillows stacked on top of another, but have since stopped because I found my neck was too sore from flexing all night—those pillows were too high. Now, I try to strike a balance between being flat enough to keep my spine and neck aligned and cushioned enough to be comfortable by sleeping on one flat pillow. However, I find that I still toss and turn some nights because my shoulder feels sore, and I often scoot lower to avoid it hitting my pillow and raising my neck. It can also feel like I’m sliding around on the pillow too much, which I think contributes to my sore shoulders and neck.

When Eli & Elm conveniently reached out about their Side Sleeper Pillow ($135), I was keen to see if this pillow’s unique shape would provide relief to my sore shoulders. Made from organic cotton and latex and polyester filling, the pillow has a curved shape on the bottom that fits around the shoulder. The pillow’s firmness is also adjustable, and it has a zipper that goes all the way around it to make adding or removing filling easy. After a month of sleeping on this pillow, I can say that it has helped ease me to sleep faster, and that I’ve been waking up with shoulders that are significantly less sore.

Eli & Elm Cotton Side-Sleeper Pillow

Eli & Elm, Cotton Side-Sleeper Pillow — $135.00

Originally $145, now $135 

This pillow has an indentation to fit the shoulder and conform to the head and neck. Its height and firmness can also be adjusted, and it’s made from organic cotton.

Colors:1
Size: 17 inches by 29 inches
Cover material: Cotton
Fill material: Latex, polyester

Pros:

• Shape accommodates shoulder well
• Adjustable height and firmness
• Hypoallergenic
• Washable cover
• Organic materials, OEKO-TEX certified

Cons:

• Expensive
• Semicircular shape makes it hard to find pillowcase with exact fit

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What makes a good pillow for a side sleeper

According to pulmonologist and sleep specialist Raj Dasgupta, MD, the best type of pillow for any sleep position is one that is supportive of the neck and spine, and that keeps them in alignment throughout the night. “If you’re sleeping on your side, you want a pillow that keeps your neck and spine aligned so your neck doesn’t flex upwards or downwards,” he says. He says that beyond ensuring good alignment of the neck and spine it’s difficult to make generalizations about the best types of pillows because particulars like exactly which material and firmness to choose are so specific to each individual’s preferences.

However, in addition to making sure the neck and spine are supported, pillows for side sleepers in particular also should account for the added pressure on the shoulders and hips during the night. This means making sure the pillow strikes a balance between being firm enough to provide cushioning and support, so the neck, spine, and shoulders don’t droop out of alignment, and are soft enough to be comfortable. “Side sleepers should choose pillows that are firm enough to align their head and neck with their spine, yet cushioned enough to alleviate pressure points on their shoulders and necks,” Susan Miller, RPSGT, a certified sleep technician at SleepMattressHQ.com, previously told Well+Good. This is key, and I can speak from experience—I’ve slept on my fair share of too soft pillows and woken up with the shoulder pain to prove it.

“If you’re sleeping on your side, you want a pillow that keeps your neck and spine aligned so your neck doesn’t flex upwards or downwards.”—sleep specialist Raj Dasgupta, MD

It’s important to note that if you’re truly having issues with pain while sleeping, your pillow likely isn’t the culprit (and you should make an appointment with your doctor or health care provider if you haven’t already). Dr. Dasgupta says that sleep hygiene fixes, which include things like changing your sleeping surface or setting a digital curfew before bed, can only go so far. If your discomfort is disrupting your sleep and ability to function in your daily life, speak with your doctor so they can examine you for underlying illness, injury, or a sleep disorder.

What happened when I slept on the Eli & Elm Side Sleeper Pillow for one month

The pillow

When I opened my box, I was intrigued by the pillow’s shape. The top edge is much straighter than the bottom, which has a pronounced contour. The pillow’s exterior is soft cotton and it’s medium-firm to the touch. Its dimensions are 17-inches by 29-inches, so it felt comparable to the pillows I had on my queen-sized bed. When I rested my head on the pillow initially, I was pleasantly surprised by how supported both my neck and shoulders felt; the center of the pillow sinks in more than the sides, so my head and neck felt cushioned and supported.

My package also arrived with a cotton pillowcase, which had a curved bottom to match the pillow, and a bag of extra filling. So far, the pillowcase has maintained its softness after a month of washes; however, it costs extra and doesn’t normally come with the pillow. The pillow did somewhat fit one of my other rectangular pillowcases, but the gap where the contour is was noticeable, so that’s something to consider because the pillowcase is sold separately (it’s 20 percent off on Amazon right now—you can snag it for $24). You also have the option to buy the pillow with the pillowcase for $140.

Although the pillow was firm enough for my liking out of the box, I decided to add some extra filling anyway. After carefully cutting open the bag of extra latex noodle filling, I unzipped the pillow’s cover and stuffed more inside to make it slightly firmer. Doing so was easy and mess-free. With everything in place, I was ready to start snoozing on this pillow for side sleepers.

Testing the Eli & Elm Side Sleeper Pillow

To truly test how well this pillow treated my shot shoulders, I slept on this pillow every night for one month. I banished my other pillows from my bed, except for the one I tuck between my knees to help keep my spine aligned near my hips, and kept all my usual sleeping conditions the same including the rest of my bedding. Besides this pillow, the only other items on my bed were my cotton sheets, wool blanket, and cotton bedspread.

It took a couple days to get used to the shape of this pillow, but the curved bottom did contour to my shoulder nicely. I was pleased with the firmness, and I didn’t emerge from bed in the mornings with a stiff neck. Most of all, I was happy to wake up without shoulder pain—it was still there on some days, but it definitely wasn’t as frequent and pronounced as before using the pillow.

The pillow maintained its firmness, and I only added more filling one time during the month to get a little more height on the pillow because I had a cold and had to elevate my head a bit more to breathe. Even so, I’m pretty sure my neck and spine remained aligned, and the pillow felt comfortable and breathable still. I’m not a hot or cold sleeper necessarily, and I did notice that the pillow seemed to not get too hot which I appreciated.

While I did still toss around during the night a bit still (Dr. Dasgupta says it’s common for people to switch sleeping positions during the night), the shape of the pillow definitely helped to limit it. The feeling of sliding off the pillow was gone, too; I noticed that it was actually a bit harder to turn and move around with this pillow, which really did cushion my neck and shoulders.

Overall, I’m happy with Eli & Elm’s Side Sleeper Pillow, and will continue to use it to keep shoulder pain away.

There are many mindfulness methods that aim to quiet the mind, but one method that is especially beloved by sleep doctors to ease the transition to dreamland is called progressive muscle relaxation. I can attest to its effectiveness—I fell asleep faster after I incorporated it into my bedtime routine for one week.

How progressive muscle relaxation works, and how it benefits sleep

Progressive muscle relaxation is a multi-step meditation process marked by alternating between tensing and releasing specific muscle groups to ease you into a state of calm. Physician Edmund Jacobsen, MD, PhD, developed the method in the 1920s to treat anxiety. The idea was that by alternating relaxing and constricting the muscles, a person could learn to identify what stress felt like in their body and then ease it themselves.

“Insomnia is really a condition where people can’t relax both the mind and the body. Progressive muscle relaxation works because it’s about that connection.” —Kuljeet K. Gill, MD, sleep medicine specialist

Essentially, progressive muscle relaxation engages both your body and mind to help address the full-body experience of stress. “If I meditate on all the things that make me stressed, that’s going to increase the stress,” says Luis Fernando Buevaner, PhD, assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine. “But if I focus on something else, like fatiguing the muscles and deep-breathing to occupy those brain centers, that is going to have a different effect.”

Studies have shown progressive muscle relaxation to be an effective method for relieving stress and reducing symptoms of depression. It is also particularly effective for sleep. Some sleep specialists use the technique to treat patients with insomnia, and in a review conducted by the American Academy of Sleep Medicine, progressive muscle relaxation was found to be one of three “empirically supported psychological treatments for insomnia.”

“Insomnia is really about hyper-arousal of the mind and body, so it’s really a condition where people can’t relax both the mind and the body,” says Kuljeet K. Gill, MD, sleep medicine specialist at Northwestern Medicine Central DuPage Hospital. Progressive muscle relaxation “works because it’s about that connection,” she adds.

How to do a progressive muscle relaxation meditation for sleep

I was really excited to try progressive muscle relaxation because I’ve had issues getting to sleep for as long as I can remember. I’ve tried all sorts of interventions, like ditching my doom-scrolling habit, savoring happy memories, and wearing an eye mask. Meditation normally is tough for me, but the chance to combine movement and mindfulness felt like something I could manage.

This is what a basic progressive muscle relaxation sequence looks like, which you can complete either lying down or sitting up:

1. Establish a breath pattern

As with many mindfulness practices, breathing is a key part of progressive muscle relaxation. It calms the nervous system and helps guide movements—like setting a metronome before starting piano scales. Start by taking a deep breath in, holding it, and then exhaling slowly. “Ideally, inhalation is a little longer than exhalation,” Dr. Gill says. Then set your pace before you move on to step two.

2. Decide the origin point of where you’ll start your progressive muscle relaxation

As you are breathing, decide if you’re going to start from the bottom or top of your body first. When Dr. Buevaner teaches people how to do this, he typically starts with the arm (first the upper arm, then the forearms). Inhale and tense the first specific muscle or group, being sure to hold the position for at least five seconds. The muscles should feel taut and tense while you flex them. You should feel pressure, not pain; the muscle should contract but not to the point where it becomes stiff or painful.

3. Notice differences between flexed and relaxed muscles

Exhale and release the tension, focusing your attention on considering the difference between how the relaxed muscles feel compared to the tensed muscles. Dr. Buevenar recommends holding each position for at least five seconds, keeping your breath steady, to give yourself enough time to really marinate on this connection.

4. Repeat this process throughout the entire body, tensing up and then releasing different muscle groups.

Because this meditation is all about focusing on the mind and the body at the same time, Dr. Gill advises doing it at the same time each day to build a habit and to make it easier to concentrate on the connection as part of a routine. She also advises doing this close enough to when you’re actually getting in bed to usher sleep in easily. It typically took me 10 or 15 minutes to complete, but Dr. Gill says someone might benefit from even five minutes of the practice, if that’s all the time they have.

This method is all about listening to the body, so be sure not to push through any pain if you feel discomfort when you tense your muscles. “When I teach people how to do this, I say you want to contract between 70 and 80 percent so it’s enough for you to feel it, but not enough to give yourself a cramp,” Dr. Buevaner says. If you’re having trouble tensing or relaxing a certain muscle or muscle group or healing from an injury, skip that one and move onto the next one.

Don’t give up if it doesn’t come easily, either. As with many other pursuits, it gets easier with practice. Don’t get tripped up about the order of the sequence, for example, and instead focus on keeping the breath, tensing, and releasing controlled.

How progressive muscle relaxation worked for sleep when I tried it

Before the experiment

I decided to try progressive muscle relaxation every night before bed for a week to see if it would improve my ability to fall asleep. I decided to use a YouTube video from the U.S. Department of Veteran Affairs to walk me through a 14-minute exercise each night.

I’d compare how long it took me to fall asleep on the days I did the relaxation against my existing baseline. In order to fit the meditation into my existing bedtime routine (brush my teeth, apply skin care, put away my clothes and tidy up my room, lay out my clothes for the next day, and read in bed), I would start the going-to-bed process about 30 minutes earlier than usual.

With the parameters of the experiment in place, I was excited to start stretching—and hopefully, sleeping.

Trying progressive muscle relaxation every night before bed for one week

I first tried my guided meditation video on a Monday night after finishing my book. Standing next to my bed, I worked my way through the video and listened to the narrator’s cues. In the audio guide, the narrator says you may tense the muscles tightly or lightly, and choose to keep your eyes open or closed. I kept my eyes closed and started out with lighter pressure, in line with Dr. Buevenar’s recommendation to get a feel for the sequence.

In this video, the narrator instructs would-be meditators to begin by taking deep breaths and allowing air to flow into the abdomen, setting a rhythm with your inhales and exhales. Next, she says to check in with your emotional state and thoughts, “just noticing what’s happening without judgment or without expectation, just bringing them into your awareness.” I was surprised by how freeing it felt to acknowledge the longer-term worries (for example, some anxieties about family and upcoming trips) that had popped into my head over the course of the week. I hadn’t realized how much was actually on my mind, so bringing these thoughts to the forefront and then shoving them made me feel relaxed and ready to start the exercise.

I was surprised by how at ease I felt after night one…I climbed into bed, and the next thing I remembered, I was waking up in the morning.

I followed the instructor’s prompts to target tension all around my body, starting with the lower extremities and torso before finally ending with the head, neck, face, and jaw. For each muscle group, I was instructed to tense up, compare the feeling of the flexed muscle to the relaxed ones, then slowly release the tension, focusing on the sensation of the relaxed muscle compared to when it was tense. (All while keeping in sync with my breaths.)”Maybe you imagine this is like a fire hose that was rigid when it was full of water, that suddenly becomes more flexible as it drains out,” the narrator suggests.

I was surprised at how at ease I felt after night one. I genuinely felt almost disoriented when the narrator instructed me to open my eyes and reorient back to my surroundings—in this case, it was my room that I’d lit with candles and twinkle lights. I climbed into bed, and the next thing I remembered, I was waking up in the morning.

As the week progressed, I kept working through the routine at my designated time and reaping the benefits of a quick, blissful tumble into sleep after the rest of my routine. I also found that reading beforehand put my mind in a state to concentrate more easily, so maybe that was a helpful tool. I often toss and turn in bed, but I didn’t notice as much during the week I tried progressive muscle relaxation.

Throughout the week, I found myself tensing my muscles harder and aligning my breath with more ease. The novice meditator who began this experiment was gone, replaced by someone actually able to sit still long enough to reap the benefits of mindfulness. I knew that this technique was something should use on acutely stressful, sleepless nights.

Overall, I fell asleep faster on the nights I did progressive muscle relaxation. Usually after I turn out the lights, I spend about 10 minutes staring at the ceiling and trying to fall asleep. On nights I did progressive muscle relaxation, this time felt like it was cut in half. While my mind is usually playing catch-up with my body on the relaxation front before bed,  they were both in sync on the nights I did progressive muscle relaxation.

The takeaway

Overall, I found progressive muscle relaxation got me in the right mindset to sleep. Quieting the thoughts that typically whoosh through my brain as I toss and turn through was a welcome change, and one I’d like to incorporate into my routine regularly. I plan to continue using the practice as part of my bedtime routine, but I may look up a shorter meditation. I will also be sure to use a guide again (another video or an app) until I get the hang of progressive muscle relaxation and can go without.

I’m happy to have found another sleep-inducing tool to add to my bedtime routine. Even if not every night, I’ll aim to try it maybe once a week or when I’m particularly stressed out and need extra help easing my mind.

Personally, I struggled with waves of insomnia that could last up to a week in my early 20s, something that I’m lucky to say has largely subsided these days. Still, having grown up with a dad who’s dealt with chronic insomnia for much of his adult life that no medication nor sleep study has seemed to quiet entirely, I’m always wary of my overall sleep health going awry.

I take melatonin once in awhile if I’ve had several days of half-ass sleep and can feel myself being anxious about adding another night to the tally. It helps me fall asleep fast and sleep deeply, but it’s not something I want to make a habit of taking. So, having heard the buzz about magnesium for sleep, and how, anecdotally, people reported feeling a gradual sleepiness that didn’t leave them feeling in a fog the next day, I was curious to try it for myself.

How I tested magnesium for sleep

I opted for magnesium threonate from Momentous, which contains Magtein, a patented-form of magnesium that’s combined with vitamin C-derived threonic acid. The label recommends taking three capsules at 48 milligrams each roughly a half hour to an hour before bed. I tend to err on the side of less is more with most medications because you just never know how your body is going to react and also because of the unregulated nature of supplements by the U.S. Food and Drug Administration. (ICYMI, a recent widely reported study found the large majority of melatonin gummies on the market grossly misrepresented the amount of melatonin that’s actually in them.)

Momentous Magnesium Threonate — $42.00

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This is all to say, I started the first night taking just one capsule, and progressed to two when I didn’t initially notice much of a difference in my rest. Overall, I slept well, but I can’t say that it was markedly better sleep than typical. During this time, I was also experiencing serious allergy fatigue due to the barrage of pollen every time I stepped a foot outdoors (IYKYK and I’m sorry for us!), so I can’t say whether that also impacted my overall tiredness and ability to sleep.

There was one night over the course of the several weeks of my sleep experiment where I did take the full recommended dosage of three capsules. I saw no major difference then either.

But here’s the thing: Experts say, that’s kind of to be expected. In fact, to get the most out of a sleep supplement like magnesium, you have to look at it as, well, a supplement to what else you’re doing for good sleep hygiene, says W. Chris Winter, MD, sleep specialist, neurologist, author, and host of the podcast Sleep Unplugged with Dr. Chris Winter.

“If someone says, ‘I’m gonna supplement my already pretty decent sleep with some magnesium,’ I think there is validity to that,” says Dr. Winter. Particularly for those who are magnesium deficient, “supplementing does make a difference,” he says. “It’s just not going to be the solution to your really difficult chronic insomnia.”

The science behind magnesium for sleep

Magnesium is a micronutrient found in foods such as avocados, leafy greens, and nuts and seeds, but some people may not reach the recommended daily value of 420 milligrams from diet alone. (P.S. When I found this out, I understood much more why the recommended dosage for the Momentus supplement is 144 mg, and perhaps how I was underdosing myself.)

Magnesium is responsible for a lot of our everyday functions, like regulating muscle and nerve function and blood pressure.

As for its role in sleep, “magnesium L-threonate can increase magnesium levels in the brain, reduce anxiety, and promote relaxation,” says Patrick Dixon, CSCS, director of applied sport science at Momentous. “By promoting relaxation, it allows you to fall asleep faster and set you up for a higher quality of sleep throughout the night.”

What’s more, “magnesium plays a big role in the chemicals that would help to turn down or relax the central nervous system,” says Dr. Winter. “Theoretically, if you’re eating a well-balanced and nutritious diet, you should be getting all the magnesium you need, but, taking a little bit of extra magnesium is a nice way to make sure that’s the case and to enhance the role it plays in relaxation,” he explains.

So, should you try magnesium for sleep?

Before you decide to try magnesium, take stock of your current sleep habits. If you’re already doing other things to optimize your sleep such as exercising regularly, eating a healthy diet, regulating your wake-sleep schedules, keeping your bedroom dark, cool, and limiting blue-light exposure at night, adding a magnesium supplement could just be the icing on your already nicely baked sleep cake, says Dr. Winter.

Conversely, if your bedroom is a mess, you sleep too late on the weekends, aren’t very physically active, or have a nighttime scrolling habit, it might be best to get your sleep hygiene in order before you add magnesium, he says. This will account for other issues keeping you up at night that magnesium alone wouldn’t be able to help.

“When you think about sleep supplements, it boils down to three things: How can you help the body calm down, how can you fall asleep more quickly, and when you do fall asleep, how do you improve the quality of that sleep,” says Dixon. If adding magnesium to your evening routine works for you, there’s no reason not to take it (barring any concerns from your doctor).

As for me, I’m planning to keep up with it for now, since it never hurts to get even one more minute of peaceful shut eye.

No, we’re not talking about these animals in terms of astrology (though some of my fellow Leos could very well be a lion twice over) or an affinity for a given sports franchise. Instead, these are the four sleep chronotypes popularized by clinical psychologist Michael J. Breus, PhD, aka The Sleep Doctor.

Ahead, certified pediatric and adult sleep consultant and functional diagnostic nutrition practitioner Kelly Murray shares a few dietary hacks for each sleep chronotype (find a description of each one here). Discover how adopting these tips can help you feel more energized and less fatigued throughout the day, as well as enhance your social life and sleep quality.

First, a recap on the sleep chronotype theory

With all this talk about chronotypes and random animals, perhaps we’ve already lost you. ICYMI, chronotypes are the classification of the natural timing of your circadian rhythm. “Your circadian rhythm is your body’s clock that dictates when you are sleepy, alert, and hungry,” Murray says. “It also controls the timing of digestion, body temperature, wound healing, and more.”

So where do the aforementioned animals come into play? “We used to think there were only two chronotypes—early birds and night owls—but we know humans are much more complicated than that,” Murray says. She mentions that Dr. Breus expanded upon these two definitions and identified four main chronotypes:

• Lions (early risers)
• Bears (who follow a typical solar schedule)
• Wolves (night owls)
• Dolphins (insomniacs)

The more you know about your sleep chronotype, the better you can adjust your lifestyle to align with your body’s natural rhythms—supporting everything from sleep and productivity to your workouts and even your sex life. Since your circadian rhythm also informs how hungry you are and when, you can modify your dietary habits based on your chronotype to help you feel and function your best. “By knowing your chronotype, you can learn how to make minor adjustments to the timing of your meals and what types of food you eat to maximize your energy during the day and sleep at night,” Murray shares.

Unsure of which sleep animal you are? Take this chronotype quiz, then read up on the dietary tips below.

How to adjust your diet to align with your sleep chronotype

Lions

Lions are go-getting, productive early risers. They’re pretty much ready to roar and slay the day as soon as they hop out of bed, which tends to be in the wee hours of the morning. “Being a lion is an advantage, but it can wreak havoc on your social life,” Murray explains. That’s because lions may burn out by the time they’re off the clock and may not have enough energy in the evening to see friends or be in peak shape for date nights.

If they want to keep up with their pals or S/O after the sun sets, Murray offers a few recommendations specific to meals. “I recommend eating a balanced lunch consisting of protein, healthy fats, and complex carbohydrates to stabilize their blood sugar and prevent an early evening energy crash,” she shares.

In addition, Murray says that lions may be better off limiting their intake of carbs at dinnertime. “Carbohydrates promote serotonin, which turns into melatonin, aka the sleep hormone,” she notes.

Bears

Bears comprise about half of the population, which works to their advantage as the standard nine-to-five work schedule fits their chronotype best. Murray says that bears often prefer to start their day with coffee, as they’re not as up and at ‘em upon waking as lions tend to be. However, drinking coffee shortly after waking can be tough on their adrenals, leaving them feeling jittery. “I recommend waiting 90 minutes before drinking coffee, as that is when their cortisol will naturally dip, giving them more bang for their buck,” Murray says. (Tip: Check out Dr. Breus’s guide to the best time to drink coffee, with recs for each sleep chronotype.)

Moreover, bears may find themselves prone to a late-afternoon slump around 3 p.m. “They may grab a sugary snack to perk themselves up, leading to a blood sugar [spike] and energy crash later in the day,” says Murray. To better sustain their energy, she suggests taking a quick, brisk walk outside instead. “Exercise and sunshine will boost your cortisol levels and give you the energy boost you crave,” she explains. Of course, bears can and should stock up on snacks to sustainably boost their energy (think: Greek yogurt and a banana).

Wolves

Wolves are late to bed and late to rise, and they often feel most creative and productive in the evening. (FWIW, this wolf is currently typing away while most people have already finished their dinner.) According to Murray, wolves often lack an appetite in the morning and usually skip breakfast. “However, if they make an effort to eat a small balanced breakfast, the act of digesting food will trigger their body to produce cortisol, giving them a burst of energy,” she notes.

Another mealtime-specific hack for this chronotype: delaying dinner by a few hours. Murray says that wolves who eat dinner in the early evening—usually to accommodate eating with their family members—run the risk of waking up hungry later on in the night. This can be for whatever’s on hand and easy to accommodate their fix for a midnight snack. “Late-night eating sparks digestion, which will make it harder for them to fall asleep,” she explains. With that said, Murray suggests that wolves eat dinner around 8 p.m. to keep middle-of-the-night hunger pangs at bay and support optimal digestion and restful ZZZ’s.

P.S. A 2020 review on chronotypes and dietary patterns pretty much confirms Murray’s insights on wolves to a T. While the authors limit findings to morning types and evening types (versus specific animals), people in the latter group are more likely to skip breakfast and consume extra noshes at night… and also consume a lower amount of fruits and veggies and prefer sugary fare. (My fellow wolves: I see you.)

Dolphins

Dolphins have erratic sleep schedules, and most often won’t get the recommended eight hours or so of shuteye per night. “They’re perpetually tired so they reach for coffee all day long—but caffeine blocks adenosine, a chemical that inhibits brain function and makes us tired,” Murray explains. Plus, constantly chasing a caffeine rush can perpetuate the cycle of sleepless nights. “To ensure that they metabolize all of the caffeine they consume before bedtime, dolphins should stop drinking caffeine by noon,” she says.

“To ensure that they metabolize all of the caffeine they consume before bedtime, dolphins should stop drinking caffeine by noon.”

Dolphins may also benefit from tweaking what they choose to eat at dinnertime. “To keep their energy levels stable in the evening, they should eat starchy carbohydrates at dinner in moderation and eat a meal that consists of plenty of protein and veggies instead,” Murray says. Both of these tips can help dolphins fall asleep at an appropriate time and wake up feeling more rested.

What does it mean when you’re losing teeth in a dream? According to dream analyst Lauri Loewenberg, author of Dream on It: Unlock Your Dreams, Change Your Life, because of the location of one’s pearly whites inside the mouth, the main theme of teeth-related dreams tends to be rooted in communication: “Any dream that focuses on the mouth area—the lips, teeth, tongue, or throat—will usually be about the way you’re talking to yourself or the way you’ve been communicating lately in real life,” she says.

How to figure out what a dream about teeth falling out means for you

If experiencing a dream where your teeth are falling out makes you honestly wish you just didn’t have dreams, or freaks you out to the point where your sleeping heart rate soars, know that it’s important to consider the context of any dream before taking a deep dive into its potential significance.

According to astrologer and dream interpreter Stephanie Gailing, author of The Complete Book of Dreams, two people could have the same dream and experience different responses within the dream or afterward—which would affect its potential meaning. “You might have been laughing, and I might have been in horror,” she says.

Tuning into additional context in a dream about teeth falling out can help you better understand its meaning for you (even if you can’t necessarily control your behavior in the dream, as in lucid dreaming). For example, are you pulling your teeth right out in the dream, or are you making a beeline to the closest subconscious dentist? The former might reflect a sense of agency or action (or loss thereof), and the latter, a feeling of fear or a concern about your looks.

“Dreams are pretty much our built-in GPS, guiding us and navigating us through life.” —Lauri Loewenberg, dream analyst

To fully interpret any dream, Loewenberg says you should also be attuned to how you feel about the dream once you wake up. “Dreams are pretty much our built-in GPS, guiding us and navigating us through life,” she says. “They are messages from you, to you, about you—in order to improve you.”

With that in mind, keep reading for three possible meanings of a dream where your teeth are falling out and four common types of dreams where this happens.

3 possible meanings of a dream where your teeth are falling out

1. Rebirth and transformation

When kids lose a tooth, they’re making room for another, hopefully stronger, tooth to grow. Having a dream where your teeth are falling out, then, might signal that you’re releasing the old to welcome the new, says Gailing.

2. Loss of control

Teeth are an essential part of the body for such fundamental human behaviors as chewing, eating, and speaking. Without them, you lose autonomy over all of the above. That’s why Gailing says that having a dream where your teeth fall out might indicate that you feel like you’re losing a grip in your waking life.

3. Concern about public image

“Imagine a dream where you’re about to go on a date or do a job interview, and your teeth are falling out,” says Gailing. Here, it’s likely that you’re concerned about how your date or interviewer will see you if you have missing teeth. “Maybe that’s also indicating that you are concerned about how you’re portraying yourself or your looks [in your waking life],” she says.

It’s also possible that teeth falling out in a dream could reflect you having said something without thinking first, adds Loewenberg, which could also signal that you’re worried about how you’re being perceived by others.

4 common versions of the teeth falling out dream

1. You want to take back something you said

Wishing you hadn’t said something in real life might take the dream form of you trying to jam your falling teeth back into your mouth.

“A common thought pattern is, ‘Oh, my God—I’m going to look like hell without my teeth,’ which is connected to the waking-life concern of how you may look now that you’ve said something [unideal],” says Loewenberg. Even if you’re not exactly concerned about how you’ll look physically, you may have concerns about how others will perceive you.

2. You’re gossiping

If a lot of your teeth are falling out, and in that dream, you get the sense that this shouldn’t be happening, that might mean that you talk about others more than you know you should. In this case, says Loewenberg, your subconscious is “reprimanding you” and asking why you let certain information out of your mouth. It’s likely that the more teeth that are falling out, the more you’ve said that you should’ve kept to yourself, she adds.

3. You want to “fix” a situation

If your teeth falling out in a dream prompts thoughts about how you can fix your smile, you might be looking to repair a situation or relationship in your daily life. “If you’re thinking, ‘How am I going to get my teeth fixed?,’ that could be connected to a real-life concern about how you’ll double-back on a mistake or remedy a problem,” says Loewenberg.

4. You struggle to keep your thoughts to yourself

In this dream, your teeth are loose, and you’re trying all you can to hold them in place. They haven’t exactly fallen out yet, but they’re dangerously close to doing so.

If your dream thought process is along the lines of, Maybe if I press my tongue against my teeth hard enough, they’ll stay in place, the dream might indicate that you can resolve an issue in your waking life if you “keep your mouth shut long enough,” says Loewenberg.

Since your teeth are still in your mouth in this case, the dream might also mean that there’s something on your mind that you really want to say but haven’t yet or that you know you shouldn’t say, or that you’re trying to figure out the best way to say something, adds Loewenberg.

Frequently asked questions about dreams where your teeth are falling out

What do teeth symbolize in dreams?

Teeth don’t hold one specific meaning, so their presence in a dream can have many interpretations. Because they’re the first step in digestion and help us break food into manageable bites, they can symbolize the ability to have agency or discernment, or the capacity for transformation, says Gailing.

Separately, she adds that teeth can also symbolize how someone wants to appear to others, and that they’re associated with the stages of life and aging.

What does it mean to dream about your front tooth chipping?

The front teeth often symbolize your ability to be forthright about something, says Loewenberg, so a chipped front tooth in a dream could mean that there’s something on your mind that you need to express, but that you’re holding back because you’re afraid of the consequences of doing so.

A dream that includes a front tooth chipping could also mean that “perhaps you did speak up about [something controversial] and now have a concern about how you’ll appear to others,” says Loewenberg. “Or, you may feel like you didn’t make your point strongly enough because a chipped tooth is also a weakened tooth.”

Is it good luck to dream about your teeth falling out?

According to Gailing, dreaming about your teeth falling out isn’t likely an indicator of luck. It may mean that you’re doubting your ability to manage your life or that circumstances are changing beyond your ability to manage them. Change can certainly signal growth and a more positive outcome down the line, but in the mean time, teeth falling out in a dream is more likely to symbolize a loss of control than it is luck.

How to use a sleep cycle calculator

In general, most adults need between seven and nine hours of sleep per night. Someone who gets this recommended amount will generally go through between four and six sleep cycles (all of the sleep stages), according to Shelby Harris, PsyD, director of sleep health at Sleepopolis. “Each stage of sleep plays a different role in promoting physical and mental health, so it’s important to fully cycle through all of them,” she says. “For example, deep sleep is important for physical restoration and muscle repair, while REM sleep is important for cognitive function and memory consolidation.”

“Each stage of sleep plays a different role in promoting physical and mental health, so it’s important to fully cycle through all of them.”—Shelby Harris, PsyD, director of sleep health at Sleepopolis

Here’s how this sleep cycle calculator works: You input the time you’d like to wake up, and then it will produce some times you could consider falling asleep, and also roughly how many sleep cycles you’d go through for each time.

For example, if you want to wake up at 7 a.m., the sleep cycle calculator says you could achieve about six sleep cycles through nine hours of sleep if you go to bed at 10 p.m., versus only three cycles if you go to bed at 2:30 in the morning.

The importance of getting enough sleep and setting a consistent wake time

Waking up at the same time as much as possible is an integral part of good sleep, according to Jade Wu, PhD, sleep psychologist and author of Hello Sleep. Dr. Wu says the most important part of ensuring good sleep is to set that anchor on the back end (i.e. a regular wake time) to be sure you’re not jet lagging yourself by creating inconsistent sleep/wake times.

You can always go to bed earlier if you’re tired, but changing your wake time (even to try to catch up on sleep over the weekend) can throw your circadian clock out of whack; however, staying on a steady schedule for the appropriate number of hours will ensure you stay on track and hit all the stages of sleep you need. It’ll also make this process easier.

“If you get enough sleep most of the time—and sleep at about the same time every day—then your sleep cycles will naturally sort of fall into place and be pretty consistent from night to night and your brain will sort of wake you up at the correct time,” says Dr. Wu.

While these are some general rules of thumb for better sleep, ultimately, sleep is highly individualized, says Raj Dasgupta, MD, pulmonologist and sleep medicine specialist with Keck Medicine of USC. So if you’re utilizing tools like a sleep cycle calculator, it’s best to use them as a general information source and not a rigid guideline.

What’s better, according to Dr. Dasgupta, is to listen to your body’s needs and try to sleep when you feel tired. Don’t force anything that doesn’t feel right. “If my calculator tells me to go to bed at 8 p.m. and I’m not sleepy, that could be counter-productive,” he says.

Remember that the quality of your sleep is also important. To ensure a good night’s rest, both Dr. Wu and Dr. Dasgupta say to follow good sleep hygiene practices: Limit screen time and exposure to blue light before bed; make your room dark, quiet, and cold (specifically between 60 and 68 degrees F) to ensure the best environment for drifting off; and do soothing activities like meditation to get yourself in the mood to wind down. If you do all the things that ensure you’re getting the recommended amount of good sleep you need each night, you’ll be floating off to dream land and cycling through all the sleep stages in no time.

“There’s something to be said for routine when it comes to both quality sleep and digestive health, and they also support one another,” says Kelly Jones, RD, LDN. That’s right, you can use your bedtime routine to your advantage to support your gut and digestive health.

Can your digestive system affect your sleep?

According to a 2016 study from the Journal of Clinical Sleep Medicine, lower fiber diets with higher saturated fat and sugar intake showed lighter (less deep) sleep with more intermittent wake-ups. The researchers concluded that higher fiber, lower fat, and lower sugar meals, especially later in the day, can contribute to better sleep. It makes sense that gut-healthy, easy-to-digest foods would contribute to better sleep. Your body slows digestion when you sleep. So if you have eaten a full meal of things that will be a challenge for your stomach and its bacteria to digest— less quality sleep makes sense as a result.

Can probiotics help you sleep better?

As far as probiotics go, unless they’re fortified with a drowsy agent like melatonin or magnesium, probiotics don’t necessarily make you sleepy or induce sleep. However, having a healthy microbiome and supporting the growth of good stomach bacteria is good for your overall gut health (and gut-healing foods can help you get there). Having a healthy gut can help you digest your food better, which has been shown to promote quality sleep. In a way, yes, but popping some probiotics before bed isn’t necessarily going to have you counting sheep.

Can your gut health affect your sleep quality?

You might be wondering, “Can your gut cause insomnia?” and that is a good question, though it might be a bit more complex of an answer. Your tummy can certainly disrupt you, whether that’s gassy cramps, acid reflux causing a burn in your throat, or getting up to go to the bathroom. Typically your body takes a pause on going potty (especially number 2) throughout the night. So, if you’re waking up at night to go poop, you might want to make sure that you’re getting your system right during the day so that there’s no disruption at night.

Things that can get your system regular include eating a diet high in gut-healthy foods, easy-to-digest foods, probiotic foods, and more. Now, you don’t need to be eating your daily recommended fiber right before you dive into bed for a good night’s sleep. In fact, according to the Cleveland Clinic, you should aim to eat your last meal about three hours before you go to bed. This can help your body get to work with digestion since sleep tends to slow digestion, according to the Mayo Clinic.

There are so many gut-healthy foods out there that can support a healthy gut 24/7 and, in turn, help you sleep better. But generally speaking, these gut-healthy foods don’t need to be eaten right before bed for your GI system and stomach bacteria/microbiome to reap the full benefits.

What should I eat before bed for good digestion?

Gut-healing foods, gut-healthy foods, and probiotic foods sometimes have acidity or general pungency in common (think kimchi, sauerkraut, fermented foods). These are admittedly not… foods you want to be eating in front of the fridge from the jar right before you hop into bed. Talk about heartburn, am I right? But they are foods that generally benefit your gut overall. So eating this throughout the day or with meals, in quantities that don’t give you a tummy ache, is good for digestion round the clock.

Secondly, so that you’re not left wondering what to do when food is not digested—do your best to stick to consistent meal times, particularly with dinner. “When the body gets used to eating at around the same time, the release of digestive hormones and relaxation becomes more automated,” says Jones, which leads to easier digestion. “It’s okay to have some variation, but if your body never knows when it should expect to eat, stress hormones may run higher, too—especially if you go too long without eating.”

This higher amount of stress hormones can tend to slow digestion and even promote indigestion. Planning to eat well before your bedtime can give your body time to digest food, so you’re not googling “how to digest food faster.” The truth is that your body needs its own unique time to digest food, and that can vary between people and by the day or meal you eat. Instead of finding out how to digest food faster, planning your meals and bedtime with ample room, rest, and movement, can give your body the tools it needs to digest your food.

The best habits to help digestion at night

There are a few habits that are well worth trying before bed to help your digestion at night and beyond. Here are a few dietitians’ top tips for getting a good night’s rest and keeping your gut happy when you wake up.

1. Enjoy a tummy-soothing ginger or peppermint tea

Say you had a fun night out or a delicious dinner at home full of some not so easy to digest foods. Well, there’s no fault in that because even foods that give us a tummy ache, later on can be downright delicious (hello, mac n cheese, am I right?). And yet, when it comes to wondering what to do when food is not digested or you have a rumbly tummy, you can lean on some foods that naturally soothe the tummy. Peppermint, especially peppermint tea, is not only tasty but it is also known as an antispasmodic, meaning it calms the muscle of the stomach and increases the production of bile, according to Mount Sinai. Bile helps the stomach and your gut microbiome digest food — especially fats.

Another amazing gut-healing food includes Ginger. “Ginger has a calming effect on the digestive tract, and warm beverages may be soothing as well,” says Jones. Specifically, the root is known for helping ease gas and bloating—always a good thing to nip in the bud before you get in bed. It also promotes motility, aka it keeps things moving through your digestive tract, supporting your stomach bacteria and microbiome.

Brew up some ginger or peppermint tea before bed to help soothe your stomach; enjoy a ginger candy after dinner, or just toss some in with your dinnertime vegetables.

2. Try some light stretching or walking

While you might already know stretching or even light yoga is good for digestion, streaming a class at night for even just five minutes can improve gut health and put you to sleep, says Jones. Sometimes it’s not about what gut health foods you’re eating or what probiotic foods you packed into your meals— instead, it could be about moving more. Taking a walk after you eat can improve digestion if waking up with heartburn or running to use the bathroom is a common occurrence for you.

The most important thing, though, is that you really internalize gentle movement. Taking a run or CrossFit class right after eating is not the best idea and can give you a tummy ache with even the most easy-to-digest foods. Instead, light movements offer a chance to stimulate blood flow without igniting your fight-or-flight adrenaline response, which can slow digestion (which we don’t want).

“Just do gentle with low-intensity twist poses, as these may help stimulate blood flow to your core for gastric motility,” she says. “This might be especially helpful if you’re dealing with bloating and constipation, so you’re more likely to be ready to go in the morning,” she adds.

3. Give your brain designated relaxation time

“Many people go to sleep with high stress, never winding down from a long day, or logging off of emails or parent duties minutes before they want to fall asleep. Due to the gut-brain axis, mental stress also stresses out our digestive tracts and vice-versa,” says Jones. This can result in constipation, diarrhea, or an upset stomach, depending on the person. By setting aside five to 10 minutes of meditation or another relaxing activity (like light reading) before bed, you’ll give your brain an opportunity to relax and get your mind off of the stressful stuff before you head off to snooze. That will have big benefits for your digestive health, too.

4. Eat some prunes

“Prunes or dried plums contain magnesium, calcium, and vitamin B6 which help produce melatonin, a hormone that makes us sleepy,” says Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Eat two or three about an hour before bedtime.  This lets you digest them but also get those benefits soon enough. Plus, eating prunes on a regular basis is good for your GI system since they have fiber to keep you regular. And stick to two or three—too many might have you running to the bathroom instead of the bed.

5. Turn off the news

Remember what we said earlier about stress levels? While staying in touch with what’s going on in the world is super important, catch up on the news in the earlier hours. “Since these are trying times, anxiety levels are peaked. Our mind-gut connection is very strong, and our emotions are often experienced as GI discomfort,” says Harris-Pincus. “I’ve been asking clients to avoid the news or Internet surfing for a couple of hours before bed to allow your brain to calm down for sleep,” she says. Your gut will thank you, too.

When it comes to answering the bigger gut health questions like what helps digestion at night, there isn’t a cookie-cutter answer for everyone. Everyone is different, and that includes your tummy. However, these are some helpful starters for trying to get better sleep and have a healthier gut 24/7.

Please allow me to repeat the “two ingredients” bit again, folks—because it’s not a typo or a joke. Lee is the real MVP when it comes to whittling down dessert ingredients so you don’t wind up spending an hour in the kitchen (or an arm and a leg) when you could just be, you know, just eating a brownie. For this particular recipe, those two ingredients are—drumroll, please—dates and peanut butter.

These two components are a power couple and play major roles in many vegan baking recipes, but what you may not know (yet) is that they’re also packed with sleep-supporting magnesium. “Magnesium is a mineral that’s involved in more than 300 processes within the body,” says registered dietitian Amy Gorin, MS, RDN. “We know from research that not getting enough magnesium in your diet can negatively impact sleep.” Apart from supporting your eight hours, magnesium also aids cardiovascular function and supports your muscles, nerves, energy levels, mood, and brain function. So this dessert is putting in some work for your body.

According to the folks at Harvard, the recommended dietary allowance of magnesium for adult men is 400 to 420 milligrams per day, while women need between 310 and 320 milligrams for women (although, you need to consume a teensy bit more when pregnant). Now, let’s get into the specifics of how each brownie ingredient can help get your daily dose of circadian-supporting magnesium, shall we?

First up: dates. A serving of two pitted dates contains about 26 milligrams of magnesium, with medjool dates also contain a solid amount of fiber (about three grams per serving) and—oh snap—as much calcium as a banana. Calcium is another key nutrient for sleep, so don’t write off this shriveled, not-so-aesthetically-appealing fruit. Okay?

Next, of course, is peanut butter. America’s favorite spread contains about 49 milligrams of magnesium per two-tablespoon serving, not to mention plenty of protein (about seven grams per serving), heart-healthy monounsaturated fats, and antioxidants. “Peanut butter is full of protein, fiber, and good-for-you fats. These nutrients help you to stay energized for longer, and the unsaturated fats it contains can be beneficial for heart health,” says Gorin. Peanut butter is a classic for a reason.

A little more on why PB is so good for you:

Some quick mental math—okay, I used a calculator, jeez—tells me 49 plus 26 comes out to about 75 milligrams of magnesium. Meaning, these brownies contain about 19 percent of the daily recommended magnesium intake for men and about 24 percent of the recommended magnesium intake of women per serving. That’s a brownie with a lot of benefits.

If you’re ready to chow down on these gooey, no-bake, foolproof brownies, keep scrolling for Lee’s recipe. Sweet dreams!

2-ingredient vegan peanut butter brownies recipe

Yields eight brownies

Ingredients
1 packed cup of pitted medjool dates
1/2 cup of unsweetened natural peanut butter

1. Line an 8 x 4 inch loaf pan with parchment paper.

2. Add dates to food processor. Pulse until a smooth date paste forms. You may need to use spatula and scrape the sides a few times to help the food processor mix the dates. If your dates are old and no longer soft and moist, you will need to rehydrate them first before using.

3. Add in peanut butter. Pulse until peanut butter is completely incorporated into the dates. Your mixture should look crumbly but when you pinch it together, it should stick.

4. Press mixture into your prepared pan. Use palm of hands to really compress your dough so that it will stick together. You do not need to spread the dough across the entire loaf pan if you want your brownies to be thicker. I left about 1/2 inch of space. You can spread the dough out as much as you want until you reach your desired thickness.

5. Place brownies into fridge for about 30 minutes to 1 hour. This will let the dough firm up, making it easier to slice. Slice and enjoy.

Researchers who recently published findings of two studies from the peer-reviewed journal Aging and Mental Health challenge this stereotype with data. According to the research conducted in each of these studies, learning new things as you age is great for your health—especially when it comes to your brain.

The studies conducted with adults over the age of 55 found that those who engaged in learning multiple skills simultaneously—such as learning a new language, photography, and how to use an iPad—showed significant improvement in cognitive functioning. (The approach was to select activities that cater to diverse interests and hold practical value in daily life.)

Those who engaged in learning multiple skills simultaneously—such as learning a new language, photography, and how to use an iPad—showed significant improvement in cognitive functioning.

What’s more, the results specifically showed that learning multiple new things at once led to higher cognitive scores three, six, and 12 months after the study had taken place. Meaning participants showed lasting improvement up to an entire year later. And get this: They scored cognitively similar to undergraduate college students who similarly been absorbing high amounts of information simultaneously.

How learning impacts brain health as you age

“Neuroplasticity, the capacity of the human brain to adapt and learn new skills, remains an essential factor in promoting cognitive resilience and maintaining overall cognitive well-being throughout one’s life,” says Elisabeth Bahr, OTD, MS, OTR, a doctor of occupational therapy. Learning new skills simultaneously creates new neural pathways in the brain, so it makes sense that it would engage more parts of your brain than going about life as usual.

According to Dr. Bahr, when you think about learning multiple things at once, you also have to use parts of your brain that structure your time, remember items that you need, plan where and when you need to be, organize your memory of each subject, and build upon that knowledge. “The study focused on executive function, which encompasses working memory and cognitive control, and verbal episodic memory, both of which can be impacted by the natural aging process,” she says. The fact that older adults scored cognitively similarly to undergraduate students is promising, especially when considering the cognitive challenges older folks can face with age.

Dr. Bahr adds that there are a lot of encouraging details about this (albeit small) study, and that those interested in optimizing their brain functioning as they age by engaging in new activities might considering seeking guidance from an occupational therapist. They’re professionals in helping people participate, regain, or strategize accommodations they might need to incorporate into their lifestyle after an injury or to cope with an existing disability.

What to know before diving ‘head first’

Some folks may need to proceed with caution when it comes to pursuing rehabilitative activities or cognitively engaging activities. Namely, it’s important to have clearance from a care provider if you or a loved one is thinking about engaging in something similar and there is any injury, traumatic brain injury, cognitive condition, or other extenuating circumstance that could worsen as a result of increased exertion of mind or body.

It can also be emotionally challenging to embark on a journey of learning new things—and frustration can get in the way of committing to a practice long-term. Getting a good night’s sleep after an intensive learning experience can help the brain commit the lesson or experience to memory better than without quality sleep. “It’s important to prioritize shuteye following intensive learning sessions, as this enhances memory retention and the consolidation of new information,” says Dr. Bahr.

Sometimes it can feel silly to get super into a new hobby, or a few—but this research suggests there’s merit to retaining curiosity and a desire to learn new things. This is your sign to consider taking that extra trip to the art supply store or finally trying out water aerobics. A healthy brain loves having fun, after all.

If you’ve been dreaming of creating that Pinterest-inspired bedroom or need to swap out those flannel sheets before the thermometer starts to climb, the Brooklinen Birthday Sale has got you covered. Everything is 25 percent off now through May 8, including its famous sheets that W+G editors swear by for sweet and sweat-free dreams. Snuggle up in breezy organic cotton, airy linen, luscious mulberry silk, and buttery heathered cashmere, all for a quarter of the regular price.

With so much good stuff to choose from, it can be hard to narrow down what to bring home. That’s why we did the hard work for you: Scroll to stock up on lightweight, sweat-free bedding that’ll have you sleeping like a baby, night after night. Just do it before the Birthday Sale ends on May 8. Or, ya know, before it all sells out.

The best bedding deals from the Brooklinen Birthday Sale

Linen Core Sheet Set (Queen) — $224.00

Originally $299, now $224 (prices vary by color and size) 

Not sure where to start? How about with these beauties. Made of 100 percent linen from European flax, this core sheet set releases hot air when things get sweaty and comes with a flat sheet, fitted sheet, and two pillowcases. Summer nights, we’re ready for ya.

Sizes available: Twin to California King

Colors: 5

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Organic Percale Core Sheet Set (Queen) — $172.00

Originally $249, now $187 (prices vary by color and size) 

Brooklinen’s new organic sheets *just* got certified for being gentler on you and the planet. Now, the Organic collection is made from 100 percent GOTS-certified cotton and is OEKO-TEX certified for chemical safety, so you can sleep soundly at night. They feel as good as the original percale sheets, only they’re easier on everyone, including Mother Earth.

Sizes available: Full to California King

Colors: 5

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Linen Duvet Cover (Full/Queen) — $221.00

Originally $295, now $221 (prices vary by color and size) 

Take it from us: You’re going to want to upgrade to something as fluffy as this duvet cover. Constructed out of OEKO-certified linen, this cover is made without harsh chemicals and will keep you cool and comfortable whenever temperatures fluctuate at night. Combined with the matching sheets, you’ll want to take out your camera because it’ll be Insta-worthy.

Sizes available: Twin to California King

Colors: 14

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Luxe Core Sheet Set (Queen) — $142.00

Originally $189, now $142 (prices vary by color and size) 

True to their name, these sheets are luxe. They’re some of the brand’s best-sellers thanks to their smooth, cool-to-the-touch finish that feels like if cotton and silk had a baby. Each set includes a flat sheet, fitted sheet, and two pillowcases, aka, everything you need to cozy up in pure luxury.

Sizes available: Twin to California King

Colors: 12

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Reversible Linen Quilt (Full/Queen) — $254.00

Originally $339, now $254 (prices vary by color and size) 

This linen quilt delivers nothing short of “summer beach house”, even if you live nowhere near the seashore. Irresistibly soft, lightweight, and adorable with its rainbow-plaid print, this quilt is one you’ll want to cozy up with all year long. Plus, it’s reversible—the flip side is a beachy neutral stripe—so you’ll get two blankets for the price of one.

Sizes available: Full to California King

Colors: 2

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Lightweight Quilt Set (Full/Queen) — $197.00

Originally $262, now $197 (prices vary by color and size) 

Another beachy set, the Lightweight Quilt Set will make all your coastal-grandma dreams come true. Unlike the Linen Reversible Quilt, it’s made from 100 percent long-staple cotton that’s cool but still cozy, perfect for bundling up on hot summer nights. Each set comes with a quilt and two shams. Straw hat and glass of pinot grigio not included.

Sizes available: Full to California King

Colors: 3

 

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Linen Move-In Bundle — $547.00

Originally $862, now $549 (prices vary by size and color) 

If you need a full upgrade, Brooklinen’s Linen Move-In Bundle has it all. This feather-light set has everything you need to set the bed for summer, including a sheet bundle, comforter, two pillows, and a free silk eye mask (so luxe). After a long, cold winter, it’s basically a summer escape in bundle form.

Sizes available: Twin to Cali King

Colors: 4

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But is there a specific time at which you should begin to limit your fluid intake before catching your ZZZ’s? And how troubling are those twilight trips to the bathroom, anyway? We checked in with a urologist and a sleep medicine specialist for must-know insights about drinking water before bed—or whatever your liquid of choice may be.

How long before bedtime should you limit your liquid intake?

According to board-certified urologist and female pelvic medicine specialist Michael Ingber, MD, everyone metabolizes fluids differently. He says that your rate of absorption will vary based on a range of factors, such as your gastric motility (the rate of stomach emptying), health conditions you have and medications you take, and how hydrated you are at any given time. In short, recommendations typically vary from one person to the next.

However, Dr. Ingber gives a general guideline to people who struggle with sleep interruptions due to a frequent need to urinate (aka nocturia). “We recommend that they stop drinking fluids at least three hours before bedtime,” Dr. Ingber says. Still, this recommendation is more of a jumping-off point than a hard-and-fast rule. He suggests the three-hour window to start, and experiment from there as needed. Some people will find that limiting liquid intake during this time period can reduce late night (or early morning) trips to the bathroom, while others may benefit from an even longer window—such as ceasing your sipping from dinnertime onwards.

“We recommend that they stop drinking fluids at least three hours before bedtime,” Dr. Ingber says. Still, this recommendation is more of a jumping-off point than a hard-and-fast rule.

It’s also worth calling out that the total volume of fluids you ingest factor into the equation. “The average bladder holds about 400 milliliters in women, and 500 milliliters in men at maximum capacity,” Dr. Ingber says. “Therefore, any fluid being ingested after dinner might translate into urinating multiple times at night.”

Even further, the types of beverages you enjoy—both at night, as well as throughout the day—can impact the chances of rising earlier than you’d like with that gotta-go feeling. Unsurprisingly, the key ones that can take a major toll on your bladder and overall sleep quality are alcohol and caffeine. They both act as diuretics, “which means they will increase your fluid excretion and urine output,” Dr. Ingber shares. And while alcohol can actually prompt some people to fall asleep, most experts advise against using it as a sleep aid, as it can disrupt your sleep cycles and ultimately stand in the way of achieving high-quality rest.

Next, caffeine tolerance is unique to the individual. Perhaps you can handle a cup or two of coffee in the morning but find yourself tossing and turning if you drink up in the afternoon or later. “Caffeine is a stimulant and can mask sleepiness cues that the brain would otherwise send to the body to prepare for an adequate amount of sleep,” says Jade Wu, PhD, DBSM, a licensed clinical psychologist, board-certified behavioral sleep medicine specialist, and author of Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications. On the flip side, some people can handle a post-dinner shot of espresso just fine, sans sleep disruptions from the caffeine or diuretic effects.

Instead of proposing a timeline to limit intake of these drinks, both experts advise experimenting on your own. “The best way to know your personal limit is to keep track of when and how much alcohol and caffeine you intake and see if your sleep is affected,” says Dr. Wu. You just might notice that cutting off caffeine by noon, or enjoying a glass of wine with dinner instead of as an after-hours treat, can help you fall asleep with greater ease and reduce late-night trips to the bathroom. But again, it varies and can take some trial and error to find the exact groove that works best for you.

How “bad” is it to need to pee in the middle of the night?

Sure, waking up with a full bladder well before your alarm clock goes off can be inconvenient… but is it a major cause for concern? “Needing to urinate at night itself is not a problem unless it happens very often, which may disrupt sleep or increase the risk of falling,” Dr. Wu clarifies.

“Needing to urinate at night itself is not a problem unless it happens very often, which may disrupt sleep or increase the risk of falling,” Dr. Wu clarifies.

With that said, certain people will likely benefit more than others by taking greater caution with their nightly intake of liquids. “If you are elderly with mobility issues, or have nocturnal polyuria—a medical condition often associated with congestive heart failure, diabetes mellitus, and sleep apnea—your doctor might suggest that you limit evening fluid intake to decrease the number of times you need to urinate at night,” says Dr. Ingber. She adds people with urge urinary incontinence—especially those of advanced age—to this list. “In the elderly, men and women with urge urinary incontinence at night have a 10x increased risk of falls and fractures compared to the rest of the population,” he warns.

The bottom line

“For the vast majority of people, no problems will arise from drinking fluids close to bedtime or even drinking fluids during the night,” Dr. Wu says. “If you’re generally healthy, you’ll likely just sleep through and urinate in the morning.”

Dr. Ingber agrees, explaining that waking up occasionally—or even once on most nights—may be bothersome, but it doesn’t typically signal a red flag. (That is, unless your sleep seriously suffers due to an overactive bladder.) “If people don’t have any health condition, and aren’t bothered by waking up at night, then they can drink all they want,” he shares.

However, Dr. Ingber does note that needing to relieve your bladder around three or four times nightly is higher than average. In this case, it may be worth checking in with your physician for further investigation, or heeding his three-hour-plus suggestion above to see how you, your bladder, and your sleep fare. To further reduce your chances of waking up to urinate, Dr. Ingber advises ingesting fluids in smaller volumes more slowly no matter the time of day, and always making sure to urinate shortly before hitting the hay.

To get to the bottom of the new sleep-boosting beverage trend, we spoke with a registered dietitian who shared what to know before you stir up your own batch. According to Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen, in theory, the drink should help you get better sleep—but there are a few things to keep in mind before integrating the new mocktail into your nightly ritual. We’ve got the full scoop ahead.

First things first, what’s a sleepy girl mocktail?

In a recent TikTok video by @gracie_norton, we learned that the buzzy sleepy girl mocktail is made by combining three simple ingredients: magnesium, tart cherry juice, and a splash of soda. And frankly, we’re the least bit surprised by the recipe designed for getting better sleep.

If you’re new to Well+Good, we’ve covered the sleep-enhancing benefits of magnesium and tart cherry juice countless times. That’s to say, they’re two of our all-time, sleep-expert-approved ingredients for counting less sheep and catching more Zs that actually works. So naturally, when we saw this sleepy girl mocktail pop into our feeds, we were instantly intrigued—as the combination of this trio of ingredients makes total sense, especially on paper.

@gracie_norton OUT LIKE A LIGHT mocktail tart cherry juice + magnesium is the perfect combo for a full night of sleep! I had really vivid dreams too! I take magnesium every evening but tend to toss & turn during the night at the end of my luteal phase. thanks for the inspo @caleeshea #easyrecipe #mocktails #mocktailrecipe #healthyrecipes #sleep #bettersleep ♬ Storytelling – Adriel

To make it, Norton combines one teaspoon of Moon Juice’s Magnesium-Om and one cup of Lakewood Organic Tart Cherry Juice in a glass. She mixes the two ingredients using a handheld frother (like this one available on Amazon for $12). Then, she transfers it into a square wine glass filled with ice (for aesthetic purposes, of course) and tops it off with a splash of OLIPOP’s Lemon Lime Soda. The result is a fizzy, vibrantly-colored drink that’s said to help you achieve some of the best sleep yet.

The health benefit breakdown of this sleepytime drink

According to Largeman-Roth, all three ingredients in this recipe have positive health benefits and can help with getting better sleep. For starters, she notes that tart cherries are rich in the amino acid tryptophan, which gets converted to serotonin, a neurotransmitter that helps us relax. “Many studies have found that tart cherry juice has positive results related to sleep duration and quality,” Largeman-Roth says.

What’s more, magnesium can help with regulating sleep-wake cycles. “Magnesium is a mineral that may help regulate neurotransmitters involved in sleep. Some studies have shown that magnesium supplements can make it easier for folks to fall asleep and also reduce symptoms of restless leg syndrome,” Largeman-Roth says.

That said, not all kinds of magnesium supplements have the same effect. “Make sure that you’re using the right type of magnesium powder. You can use glycinate, citrate, or carbonate, but avoid magnesium oxide, which is a stool softener,” she says. Largeman-Roth recommends NOW Foods’ Magnesium Inositol Relax Powder. “It has a nice lemony flavor, so you can use it on its own, too.”

Lastly, OLIPOP’s sodas are made with plant-based fiber, prebiotics, and other botanical ingredients to help balance the body’s microbiome and promote overall well-being. “OLIPOP is a natural soda with nine grams of prebiotic fiber to promote digestive health,” Largeman-Roth says. And although it doesn’t have any particular benefit for sleep, according to the registered dietitian, it’s a great way to add fizziness and flavor to the drink. Plus, It comes in several other delicious flavors like Strawberry Vanilla or Ginger Lemon to help spice up your evening nightcap.

So, can this beverage actually help you get better sleep?

Of course, like any other social media trend, Largeman-Roth says it should be carefully considered before being introduced into your daily routine. “TikTok trends should always be taken with a grain of salt, especially when shared without legit credentials, such as a medical doctor or a registered dietitian nutritionist,” she says.

That said, Largeman-Roth says there’s certainly evidence behind the sleep-inducing benefits of both tart cherry juice and magnesium and doesn’t see anything wrong with the combination of the ingredients from a nutritionist’s standpoint. Meaning that though the sleepy girl mocktail has the dietitian’s blessing, “it doesn’t mean this combo of ingredients will work for everyone,” Largeman-Roth says. She also notes that 10 to 12 ounces of cherry juice will contain a substantial amount of sugar that can spike your blood sugar before bedtime—and that drinking a large glass of anything right before bed will likely have you getting up in the middle of the night to use the bathroom.

The solution? “I would suggest having this about an hour and a half before bedtime. It’s quite a substantial amount of liquid—at least 12 ounces or more—so you want to ensure you have enough time to empty your bladder before bed. If I were having this, I would cut the volume in half to avoid getting up in the middle of the night to use the bathroom,” Largeman-Roth.

This relaxing raspberry mocktail might also do the sleep-inducing trick:

So when I discovered this Marpac Dohm white noise machine ($41), my life changed. Truly, out of all the products I own that I rely on the most, I would put this in the top three. I actually bought this white noise machine for my friend’s baby years ago. And when I read the Amazon reviews I realized that a ton of sleepless adults, like myself, swear by it. It has a near-perfect 5-star average review, so I bought one for myself. Now, I can’t fall asleep without it. I even bring it with me every time I stay in a hotel room on vacation.

Marpac Dohm Classic The Original White Noise Machine — $41.00

Features:

• Power source is corded electric
• Sound: real fan (white noise)
• Weighs 1.6 pounds
• Dimensions: 5.75 x 5.75 x 3.25 inches
• 2 speed options
• Comes with 1-year warranty

 

 

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How white noise machines can help you sleep

If you’ve never used a white noise machine before, it’s essentially a device that drowns out background noise and can have a calming effect, easing you into sleep faster. I reached out to sleep expert and CEO of Ostrichpillow, Pablo Carrascal, to explain exactly how it works. “When playing white noise (meaning noise containing many frequencies with equal intensities), it can help mask other noises present in your environment—like traffic or people talking,” explains Carrascal. “Basically, a white noise machine helps your brain not to process other noises, helping your brain lose attention—which, in turn, can help you fall asleep faster and stay asleep longer.”

One recent study from the Sleep Foundation shows that 38 percent of adults (who participated in the study) fall asleep faster with white noise. It’s certainly not a “magic bullet” for all, but if it helps, then it really helps. If you’re like me and super sensitive to acute noise, you could benefit the most from a white noise machine because it drowns out everything else. Now, sound machines can get really technical and fancy and cost hundreds of dollars—but I’ve used those before and honestly, they’re complicated and sometimes don’t even work as well. The one I’m super into is only $41 and it’s no-frills and simple. I can use it when I’m half-asleep.

The Marpac Dohm Classic is the original white noise machine that dates back to the ‘60s and it’s still the most popular one. It’s proof positive that sometimes basic is best. Basically it’s a small circular machine that can fit on your bedside table, and it has a whirring fan inside. And there are two switches: one that creates a low whirring hum and one with a slightly louder hum. That’s it—nothing digital, no app downloads required.

Even if you don’t have trouble falling asleep at all, if you live in a city or an apartment with thin walls, I’d recommend it. I can often hear my neighbors below me watching TV during the day, so I’ll turn the sound machine on while I’m working and it instantly drowns it out. Emma Roberts also listed it as one of the top products she can’t live without, saying, “I originally got this for my son,” she explained. “Then I got so used to hearing it, and I was on location a couple months later and I could hear all the traffic outside. I used it, and it drowned out all the noise. Now I can’t sleep without it.” You and me both, Emma, you and me both.

 *Also, note that if you see it listed as “Yogasleep” instead of Marpac, it’s the same brand—the name just changed. 

“Sleep debt occurs when you’re not getting enough opportunity to sleep compared to your body’s current needs,” says sleep psychologist Jade Wu, PhD, sleep advisor for Mattress Firm. While adults generally need somewhere between seven and nine hours of sleep each night, the exact number can fluctuate based on your daytime activities. For example, if you do a high-intensity workout one day, you may need more sleep than usual that night. So, if you sleep for your usual amount of time (say, seven hours) and you’re still tired the next day, you’re likely coming up short—meaning, you are accumulating sleep debt.

“Sleep debt occurs when you’re not getting enough opportunity to sleep compared to your body’s current needs.” —Jade Wu, PhD, sleep psychologist

But unlike other types of debt, a sleep deficit created by depriving your body of sleep for a few consecutive nights typically can’t be remedied by simply making up for lost sleep. (After all, if you’ve accumulated 10 hours of sleep debt during the course of the workweek, it’s probably not feasible for you to sleep an additional 10 hours on top of your usual sleep to make up the difference over the weekend.)

Below, sleep doctors break down the often-misunderstood concept of sleep debt and share their best advice for getting ahead of it.

Why paying off a sleep deficit isn’t as simple as sleeping in on the weekend

The most common misconception about sleep debt is the idea that you can erase the deficit by sleeping in for a certain number of hours, says pulmonologist and sleep-medicine specialist Raj Dasgupta, MD. As noted above, it isn’t typically possible, nor a smart idea, to try to sleep for several additional hours in order to account for the hours of sleep you’ve recently lost.

Also, this kind of additional sleeping won’t reverse the effects of sleep deprivation, anyway. “When you are sleep-deprived, even if you sleep extra the next day, the clinical manifestations linger for days afterword,” says Dr. Dasgupta. Translation: You could still feel groggy, moody, or just not fully with it for a couple days after losing sleep, even if you try to make it up.

That said, allowing your body to sleep “just for as long as it wants to sleep,” when you can (like on a weekend) can allow you to pay off some of that sleep debt, says Dr. Wu. After all, sometimes, your body is just hungry for a little more sleep than you can reasonably feed it during the workweek, and catching up a bit can help.

Even so, Dr. Wu and Dr. Dasgupta say that this isn’t a great fix long-term because it requires you to shift your sleep schedule and adopt a later wake-up time throughout the weekend, which can have the effect of jet lag, making it tougher to fall asleep at your usual time come Sunday night. (It’s for that reason that sleep experts don’t recommend sleeping in any longer than about an hour on the weekends.)

How to actually mitigate sleep debt and get back on track with your sleep

If you find that you are regularly accumulating sleep debt during the week, try to fit a short nap into each afternoon, and aim to go to bed earlier on weekends. Ideally, that allows you to keep your wake-up time consistent across both weekdays and weekends, which is key to maintaining your circadian rhythm. “What you want to do is set the anchor of when you get up in the morning at the same time because that’s the strongest signal to your circadian clock to stay steady,” says Dr. Wu. Changing your bedtime is less of a detriment to that clock, she adds, so it’s better to adjust on that end if need be.

Beyond these adjustments, there isn’t much can do to actually make up for lost sleep. As noted above, it’s a misconception to think that you can just knock out all your sleep debt by sleeping for the full length of time that you’ve deprived yourself. It’s for that reason that Dr. Wu thinks we need to reframe the concept of sleep debt entirely.

“The term ‘sleep debt’ is both too scary and not scary enough,” says Dr. Wu. On the one hand, the health detriments of not getting enough sleep are widely known, and it’s important to be proactive about getting enough quality sleep each night. But on the other hand, the idea that you can never really pay off a sleep deficit may feel super unnerving. Instead, it’s best to banish the all-or-nothing thinking and land somewhere in the middle. The truth? Sleep is flexible, and our bodies are resilient and can adjust when we have slip-ups.

While you can’t necessarily gain back sleep you didn’t get, you can set a better path forward. Rather than stress over lost sleep—which can, paradoxically, make it harder to fall asleep the next night, worsening your sleep deficit—focus on practicing good sleep hygiene whenever you can.

That starts with listening to your body and going to bed when you’re tired. If there are outside forces preventing you from being able to do that, see where you can make adjustments in your schedule to prioritize your sleep. In addition to setting a bedtime and a wake-up time, consider creating a bedtime routine to ensure you actually abide by that bedtime, and again, taking short power naps in the afternoons to nix daytime tiredness. Following these steps will help ensure that you’re getting enough high-quality sleep on the regular—so, you don’t run the risk of racking up sleep debt in the first place.