But overall, the fact that it\u2019s even a topic of conversation, particularly among young adults, is promising to someone who\u2019s spent most of her adult life trying to convince people that sleep health is important.<\/p>\n
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We just have to take that enthusiasm and direct it in ways that we know work, that are successful and scientifically proven. — Dr. Jennifer Kanaan<\/cite><\/p>\n<\/blockquote><\/span><\/p>\n <\/p>\n \u201cWhat I really like about some of the things that are out there out there is that you\u2019re really creating these sleep rituals, sleep routines; you\u2019re inviting and not demanding sleep, and I think it\u2019s very important to foster that,\u201d Kanaan says. \u201cThis is an opportunity. Sleep has never been \u2018cool,\u2019 right? Now all of a sudden it\u2019s cool. It\u2019s hip. It\u2019s interesting. People want to get a good night\u2019s sleep. In my lifetime, they\u2019ve never wanted to get a good night\u2019s sleep. So that I think is really exciting.\u201d<\/p>\n Redirecting the Energy to Embrace Sleep<\/strong><\/p>\n The opportunity comes from harnessing the curiosity of people who are interested enough in better sleep that they\u2019re spending time and money trying to achieve it. It\u2019s a mindset that can make them more receptive to recommendations from sleep experts.<\/p>\n \u201cFor example, melatonin, if taken correctly, for people who have delayed sleep phase, can help synchronize your sleep cycle to a cycle that beneficial for you,\u201d Kanaan says. \u201cBut I think the overall goal is really to get people to a point where they\u2019re able to sleep without the assistance of a medication or supplement, and really to focus more on the rituals of sleep.\u201d<\/p>\n That means carving out enough time to sleep, and developing an environment that\u2019s conducive to sleeping by bringing down the temperature, light, and noise.<\/p>\n \u201cMake sure your bedroom is cool enough; it\u2019s 67 degrees,\u201d Kanaan says. \u201cA lot of people sleep hotter than they probably should. Make sure it\u2019s quiet. Make sure devices are out of your room.\u201d<\/p>\n For those whose phones have become an extension of their being, that\u2019s where the worlds can collide.<\/p>\n <\/p>\n <\/p>\n See if there\u2019s a way to make the phone work for you. You\u2019re not working for the phone. — Dr. Jennifer Kanaan<\/cite><\/p>\n<\/blockquote><\/span><\/p>\n <\/p>\n Beyond the Blue Light<\/strong><\/p>\n \u201cA device that\u2019s, plugged in, in your room, still emits a blue wavelength of light, and some people are very susceptible to that,\u201d Kanaan says. \u201cSo putting those devices out of the room is super important. So is limiting the bed for sleep. You have your portable laptop and you hang out in bed and you chill and then you wonder why you can\u2019t fall asleep at night.\u201d<\/p>\n On top of the blue wavelength is the fact that a lot of what we see on our screens is designed to be stimulating. That gets the brain going, or works against it trying to slow down, neither of which is an invitation to sleep.<\/p>\n \u201cIf you\u2019re someone who doesn\u2019t want to leave the phone outside the room, I get it,\u201d Kanaan says. \u201cBut see if there\u2019s a way to make the phone work for you. You\u2019re not working for the phone.\u201d<\/p>\n She recommends podcasts or audio books in styles or about topics that are less likely to stimulate as a better use of the phone in the bedroom.<\/p>\n \u201cIt\u2019s so important to understand that the algorithms many apps use are not designed for your health, they\u2019re designed to get your money,\u201d Kanaan says. \u201cSo you have to recognize that you have to set boundaries with your phone and with the algorithms, and allow your body to get the rest it deserves.\u201d<\/p>\n The Mocktail<\/strong><\/p>\n What\u2019s become known as \u201cthe sleepy girl mocktail,\u201d usually magnesium powder, tart cherry juice and sparkling water, is said to promote relaxation. Its effectiveness may lie more within what it represents than what it actually does.<\/p>\n \u201cFor the average person, is magnesium powder detrimental? No. Does it help your sleep? Probably not,\u201d Kanaan says. \u201cThe thing I like about the mocktail is it helps you develop a sleep ritual. The mocktail itself is probably not going to help you sleep better, but there may be a placebo effect that may help you with that ritual.\u201d<\/p>\n Pets in the Bed<\/strong><\/p>\n The question of whether to share your bed with dogs or cats is one that comes down to situation.<\/p>\n \u201cIf the dog or cat takes up the majority of the space on the bed and you physically cannot move, that\u2019s a problem,\u201d Kanaan says. \u201cIf you have allergies, that\u2019s a problem. Having said that, some people find it comforting, and so I would encourage those people to utilize that source of comfort. Some people need that tactile sense of something, they like a particular pillow or they like a particular blanket, and that\u2019s OK, they have attachment objects.\u201d<\/p>\n\n
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