Catching up on #TBTs and engagement announcements before hitting the hay can be entertaining, but it's time to ditch your social media life for an activity that better preps you for sleep. And your phone's not invited.
Studies show the light emitted from a smartphone totally messes with your quality of sleep. Keeping one close by your pillow also makes it tempting to check in the middle of night, making it so you're never truly able to unplug.
Instead, here are some healthier ways to unwind at night, a roundup of things to do before bed that aren't scrolling through your phone. You'll thank yourself tomorrow:
1. Read a book.
We love a good binge, but not when it means sacrificing slumber. Luckily, there's a way to get your fictional character fix without a tiny screen with Netflix: A captivating novel. Research shows reading can help improve sleep. Don't mind if we do.
2. Call your mom.
We realize we're breaking the rule a little bit with this one, but since it doesn't involve mindless scrolling, we'll make the exception. Research shows talking with a loved one like your mom can help reduce stress, and lower stress is a crucial component when it comes to drifting off. If you can't chat with her in person, give her a quick ring -- then stash your device when you're done.
3. Take a warm bath or shower.
The ideal temperature for sleep is around 68 degrees Fahrenheit -- and a warm bath is arguably the most relaxing way to get you there. When you take a steamy bath or shower, it brings up your body temperature and then it slowly cools once you get out, giving you the perfect prep for rest. Sleepiness: Activated.
4. Meditate.
Breathe in, breathe out, find sleep. Studies suggest meditation can help people relax and get a better night's rest. Not only that, it has amazing health benefits. Even just a few minutes will do the trick. Check out these suggestions on how to get your practice started.
5. Have sex.
Your bed should be reserved for two things only: Sleep and sex. May as well engage in the latter before drifting off; research even suggests it may help. Sex produces oxytocin, the feel-good hormone released in the brain, and decreases the stress hormone cortisol, which in turn inspires a state of relaxation.
6. Write in a journal.
Too anxious to drift off? Write it out instead of typing it out in a Facebook status. Research shows that jotting down worries and then physically throwing them away can help clear your mind of negative thoughts.
7. Drink some tea.
Sip on something warm and comforting before crawling into someplace warm and comforting. A few sleepy time teas have ingredients that can help aid in sleep. Drink up then lay down.
8. Do a craft.
De-stressing is the name of the game for this activity, as well. Research shows crafts like knitting and coloring can help you relax. It's a productive and creative way to unwind and prep your mind for sleep.
9. Listen to music.
Just make sure it's not uplifting concertos, which research shows can actually increase your alertness. Instead, try some soft ballads or calming music. While you're at it, light a lavender candle (it also helps promote sleep) and just enjoy a few moments of using your senses. Just make sure to eliminate the flame and the tunes before crawling in for the night.
10. Try some yoga.
Namaste to a better night's rest. Yoga boasts many benefits, including lower stress and a calmer mind. Try one of these poses before bed.
11. Conjure up a relaxing scene.
Who needs to imagine sheep when you can picture yourself stretched out on a beach instead? Research shows the longstanding sleep tradition of counting those animals actually engages the brain rather than preps it for rest. Calming images are a way better way to chill out your mind.
If you ask us, relaxing IRL sounds way better than seeing pictures of someone else's relaxing vacation on the Internet, anyway. Sorry, Instagram. You've been replaced.
26 Ways to Sleep Better
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Open Image ModalSharper Memory When you're awake, your brain naturally builds up beta-amyloid (proteins that are a strong biomarker for Alzheimer's disease), but while you sleep, the brain flushes out some of those toxins. According to a recent study, older adults who reported regularly getting adequate rest had fewer beta-amyloid deposits in their brains than those who got less sleep.
Stronger Heart A study of more than 30,000 adults found that those who slept for roughly seven hours were far less likely to develop heart disease than those who averaged only five hours. Skimping on sleep may disrupt your hormones and metabolism, and increase blood pressure and inflammation.
Slimmer Waistline Brain scans in healthy adults reveal that a good night's sleep impacts areas of the brain that regulate your desire for high-calorie foods, according to 2013 research in Nature Communications. When presented with food options, study subjects wanted treats containing an average of 600 fewer calories when they were well rested compared with when they were sleepy.
—Jessica Migala
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Open Image ModalTelling yourself you got a good night's rest may make a difference in how you think and feel: In a study in the Journal of Experimental Psychology, scientists told one group of subjects that they had logged an above-average amount of REM sleep, while a second group was told they didn't get enough. Then everyone was given a test that measured their cognitive function. The above-average sleepers performed better than those told they'd slept poorly. "Simply hearing that you had high-quality sleep may trigger automatic responses, like heightened energy, that your brain has come to associate with being well rested," says study coauthor Kristi Erdal, PhD.
—Jessica Migala
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Open Image ModalBy the time children reach adolescence, they may begin sleeping less—but homework isn't the only culprit. In a recent poll, 16 percent of kids said they woke up to send or read texts and e-mails. Compare your child's sleep habits with the stats:
Age: 6-11Hours of sleep most kids are getting: 9 or more Hours of sleep they need: 10-11
Age: 12-14Hours of sleep most kids are getting: 8 Hours of sleep they need: 9-10
Age: 15-17Hours of sleep most kids are getting: 7 or less Hours of sleep they need: 9-10
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Open Image ModalBefore you hit the sack, cue up a soothing playlist. Research in the International Journal of Nursing Studies found that when insomniacs listened to relaxing music for 45 minutes prior to bedtime, they spent more time in REM sleep.
—Jihan Thompson
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Open Image ModalIn one of the first studies to examine how room temperature impacts people with sleep apnea—a condition that affects an estimated 18 million or more Americans—researchers discovered that when the thermostat was set at 61 degrees instead of 75, subjects slept on average 30 minutes longer and reported feeling significantly more alert the next morning.
—Jihan Thompson
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Open Image ModalExhaustion can be a sign that you're not just sleepy, you may be sick. If nothing helps you feel rested, one of these conditions may be to blame.
Anemia A telltale sign of iron deficiency (the number one nutritional deficiency in the world) is fatigue, caused by a lack of red blood cells. If you're anemic, your doctor may suggest dietary changes, like loading up on iron-rich meats and veggies.
Diabetes When your body is no longer able to effectively convert glucose into energy, you can eventually feel weak and wiped out.
Fibromyalgia More than 75 percent of people who suffer from this disorder, which causes widespread muscle pain, report having trouble sleeping. Why? According to some brain wave studies, the disease may cut off time spent in stages III and IV of sleep, when the most restorative rest occurs.
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