Tom
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The Role of Magnesium in Sleep: The Mineral You Might Be Missing
Magnesium plays a key role in calming the nervous system and promoting deep sleep. Foods like almonds, spinach, and bananas are rich in magnesium, but supplements or Epsom salt... -
Banishing the Midnight Wake-Ups: What to Do When You Can’t Sleep
Instead of tossing and turning, get out of bed and do a low-stimulation activity like reading under dim light or practicing deep breathing. Avoid screens and stressful thoughts... -
Sunlight Exposure: Why Morning Light is the Best Sleep Medicine
Natural daylight exposure, especially within the first hour of waking, resets your circadian rhythm. It helps regulate melatonin production, making it easier to feel sleepy at... -
Moon Milk: The Ancient Ayurvedic Remedy for Sleepless Nights
This traditional Indian drink combines warm milk with sleep-promoting spices like nutmeg, turmeric, and ashwagandha. Rich in tryptophan, it aids melatonin production, relaxing... -
Temperature Hacks: How to Cool Your Body for Better Sleep
A cooler body temperature signals sleep readiness. Taking a warm bath 90 minutes before bed, keeping the room at 60-67°F (15-19°C), and using breathable sheets can optimize... -
Pink Noise vs. White Noise: The Best Sound for Deep Sleep
While white noise masks background sounds, pink noise, like rainfall or ocean waves, has a more balanced frequency that enhances sleep quality. Studies show pink noise can... -
The Sleep-Inducing Magic of Weighted Blankets
Weighted blankets provide deep pressure stimulation, which mimics a comforting hug. This sensation increases serotonin and melatonin production while reducing cortisol levels... -
Rewiring the Mind: How Cognitive Behavioral Therapy (CBT-I) Fights Insomnia
CBT-I is a scientifically backed approach that helps individuals reframe negative thoughts about sleep. It tackles habits that fuel insomnia, such as bedtime anxiety or... -
The Power of a Nightly Wind-Down Ritual
Creating a pre-sleep routine signals your brain that it's time to rest. Activities like dimming lights, sipping herbal tea, stretching, or reading a physical book help ease the... -
The 10-3-2-1-0 Rule: A Simple Formula for Better Sleep
Following the 10-3-2-1-0 sleep rule helps regulate sleep patterns. Stop caffeine 10 hours before bed, avoid heavy meals 3 hours prior, limit screen time 1 hour before, and wake...
