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7 doctor-approved tips for a better nights sleep, according to a neuroscientist
Neuroscientist Dr Bing recently shared his biggest tips for the best night’s sleep including the foods you can eat if you must have a late-night snack.
Americans don’t get enough sleep but don’t stress, even Kamala Harris is struggling. Luckily, there are many ways to improve your sleep duration and quality without breaking the bank. You might consider a tailor-made concoction like spiced milk or the sleepy girl mocktail, or perhaps altering your lights to create a calming effect.
Neuroscientist suggests eating magnesium-rich foods for sleep
Dr Bing (@Doctor.Bing) is a neuroscientist who often shares his wealth of knowledge through his flourishing TikTok account. In a recent video, he delved into the controversial topic of sleep health.
Though some would lead you to believe that four is better than eight, all available scientific research argues that seven to nine hours of sleep a night is best. To get that, Dr Bing suggested following his seven easy tips.
The first was setting your room temperature to between 65 and 68 degrees Fahrenheit, which is the “sweet spot” for most people to fall asleep faster.
“Two. Eat dinner a few hours before bed to avoid acid reflux and weight gain,” he explained. “If you’re too hungry before bed and need a snack, go for something that’s high in magnesium or tryptophan such as kiwis, almonds, banana, or plain yogurt.”
The physician continued to explain that you should only use your bed for sleep and sex. The more activities you subconsciously link to your bed, like working or watching TV, the harder it’s going to be to wind down.
You can still nap, but keep it short
Naps are a welcome embrace in the day, and while not everyone can regularly enjoy their comfort, you should be keeping them between 10 and 20 minutes at a time. Naps that are too long or too late in the day can mess with our usual sleep cycles, and that’s the opposite of what we are trying to achieve.
Next, Dr Bing said that it’s important to get at least 30 minutes of sunlight a day, preferably as soon as you wake up. Again, this helps to regulate our circadian rhythm.
This next one might be hard but the neuroscientist argued that you should cut caffeine out past 2 pm, this includes coffee, tea, and soda. While some people might have an easy time falling asleep after a jolt of caffeine, it shortens the “most restorative” section of your sleep cycle.
The very last tip was to reduce, or completely cut out, alcohol and nicotine before bed as this can interrupt your sleep’s duration and damage the overall quality.
