Open for better sleep tips 💤

From comfy bedding to sleep quality tips, we’re covering all things sleep health. [Healthline]( [Wellness Wire]( IN a nutshell Wake up, sleepy heads! It’s Sleep Awareness Month, which means it’s the perfect time to learn [how to improve your sleep health](. From research-backed tips to dreamy bedding recommendations, we’ve got you covered from A to Zzz. Don’t hit snooze on today’s topics: • my cozy [mattress](, [duvet cover](, and [sheets]( • why [melatonin is *not* a sleeping pill]( • [can eating white rice at night help you sleep?]( • [a quick quiz to find out if you’re sleep savvy]( • your last chance to [take our survey to improve Wellness Wire]( Be well, Morgan Mandriota Newsletter Editor, Healthline Written by Morgan Mandriota March 27, 2023 • 5 min read [Half of U.S. adults are sleep deprived. Let’s fix that]( what’s got us buzzing [Half of U.S. adults are sleep deprived. Let’s fix that]( How often do you wake up and think, “Wow, what a great night’s sleep”? For me and many others across the United States, including the [70 million adults living with a sleep disorder](, it’s a very rare occurrence. According to a [2022 study]( on sleep habits among 9,004 adults: - 27.2% experienced daytime sleepiness - 29.8% had trouble sleeping - 30.5% experienced 1 or more hours of “sleep debt” The (health) price of sleep deprivation is expensive, too. [The long-term effects]( of poor sleep can range from memory issues and weakened immunity to low sex drive and increased risk of diabetes, among others. I don’t know about you, but I think it’s time to [make 2023 the year of better sleep](! How? We can start off by picking up these six helpful habits: - Start a bedtime routine to train your brain and body to know when it’s time to wind down. Hello, circadian rhythm! - Promote relaxation and ease stress before bed by reading a book, journaling, meditating, or having a cup of herbal tea. - Stay off your devices for at least 30 minutes before bed to avoid the effects of blue light. - Exercise regularly during the day to boost your heart rate and improve sleep at night. - Avoid late afternoon cups of coffee so you’re not wide awake come bedtime. - Consider natural sleep aids like lavender oil, [CBD](, or valerian root. tl;dr: Sleep deprivation has harmful side effects that can negatively affect your overall health. Try any of the practices listed above to start catching better Zzz’s in 2023. great finds Editor faves with health perks You know those great finds you just *have* to tell your friends about? That’s how we feel about the products we recommend here. Every pick has been [vetted by our editorial team](, and we genuinely think it’ll make your life better. [Saatva Hybrid Memory Foam Mattress]( [Saatva Hybrid Memory Foam Mattress]( This supportive mattress relieved my back and neck pain and is worth every penny. Their customer service team rules, too. [SHOP NOW]( [Cozy Earth Duvet Cover]( [Cozy Earth Duvet Cover]( Cozy Earth’s silk comforter and bamboo duvet cover combo makes me feel like I’m sleeping within a fluffy cloud. [SHOP NOW]( [Casaluna Temperature Regulating Sheet Set]( [Casaluna Temperature Regulating Sheet Set]( These sheets are so soft and great for year-round use. I also bought their big body pillow, which I found in store at Target. [SHOP NOW]( [ICYMI: Melatonin is *not* supposed to be a sleep aid]( Monday Kick Start [ICYMI: Melatonin is *not* supposed to be a sleep aid]( [Melatonin]( has become a super popular supplement, but did you know it’s a hormone that’s naturally produced by your pineal gland? Yup! Melatonin works in tandem with your [circadian rhythm]( to regulate your sleep and wake cycle, which helps your body know when it’s time to get ready for bed, wake up, or eat. It also assists with other important functions, like regulating your body temperature and weight. If you swear by this supplement to help you sleep at night, we’ve got news for you. It *can* counteract [jet lag](, reduce disturbances in the middle of night, and help you fall asleep faster. But ultimately, melatonin is *not* a sleeping pill, and there are [side effects]( to using it as one. Research suggests that [using melatonin for sleep]( can lead to short-term fatigue, dizziness, nausea, and nightmares. It may also negatively interact with alcohol and common medications, like blood thinners, antidepressants, and oral contraceptives. More research is needed to understand the effects of long-term use. For now, you can learn more about the [risks of melatonin for sleep](. So, what now? Rest assured you can naturally increase your melatonin levels without taking a pill by increasing light exposure during the day or dimming your lights at night. If you’re looking for more effective ways to fall asleep faster and stay asleep longer, try these [17 proven tips](. Health Hype T/F: Eating white rice before bed will help you sleep better. (Find the answer at the end of this email) health stories you need What we’re reading next [] 🛍 ️️️[6 more items to help you catch better Zzz’s.]( Can’t get enough of our product recommendations? Check out these editor-picked sleep masks, pillows, and more. ⏰ [Losing 39 minutes of sleep can affect children’s health.]( It’s me, I’m the child. But really, kids who lose that snooze time report significantly lower well-being than kids who don’t. 💥 [Sleep myths, busted.]( Are you sleep savvy? Test your knowledge by taking this quiz and then reading the following myth-busting article by our friends over at Greatist. ❣ ️️[Poor sleep can shorten your heart-healthy years.]( A new study of over 300,000 people found a direct correlation between how well you sleep and how long you might live. Health Hype Answer T/F: Eating white rice before bed will help you sleep better. True! Consider swapping out your melatonin pills for white rice. Yes, really. [Research]( suggests eating foods with a high glycemic index — like white rice, bread, and potatoes — at least 1 hour before bed can help improve your sleep quality. There are plenty of other ingredients that might promote better sleep, too. Read our list of [9 foods and drinks to have before bed]( to learn more. Thanks for reading! Sleep tight, and don’t let the bedbugs bite. We’ll be back in your inbox on Wednesday with more health stories you need. Until next time, [healthline]( Take care of yourself, and we’ll see you again soon! [Telegram] This edition was powered by my 5-star bed setup. [fb]( [tiktok]( [insta]( [View in browser]( Did a friend send you this email? [Subscribe here.]( To see all newsletters, [click here.]( [Privacy]( | [Unsubscribe]( © 2023 Healthline Media LLC 275 7th Ave., 24th Floor New York, NY 10001