X

Enter to win a FREE
Magnetight Mask
from Dr. Brandt!

*By entering to win, you agree to receive future emails from Dr. Brandt.

8 Tips That Will Help You Sleep Through The Night

Large Editorial Image


August 24, 2015

Anyone who has suffered from insomnia or had the privilege of caring for a newborn understands how a sleepless night can make you feel less than your best. Sleep restores the body, replenishes energy supply, strengthens the immune system and–just to be superficial for a moment–gives skin a glow that a lack of sleep immediately zaps. We should all aim to get between 7-9 hours of sleep each night, but there are times in our lives when stress, anxiety, work and the demands of home life prevent that from happening. When sleep seems impossible, don’t lose hope; there are several tricks and tips that experts recommend to help you sleep through the night–and, yes, regain your sanity and gorgeous complexion.

1. Limit screen exposure before bed. It’s difficult to stop reading and responding to emails after a certain time, but it must be done for the sake of your health. “Blue light from screens disrupts melatonin production, which can make it difficult to fall asleep,” says Todd Nief, owner and director of training at South Loop Strength & Conditioning in downtown Chicago. “Theoretically, it would be wonderful to cut off all screen usage an hour or two before bed, but that’s not always realistic. There’s a free program called f.lux  that reduces the blue light in computer screens after sunset. So, when you end up sending e-mails late at night, you can reduce the damage.”

2. Make your room pitch black. “Light in your room while you’re sleeping can disrupt sleep quality, even if it’s minimal (like an alarm clock),” Nief says. “Ideally, you shouldn’t be able to see your hand in front of your face. Blackout curtains area available everywhere, and it’s easy to remove electronics or turn them around so the light isn’t disruptive.”

3. Keep your room cool. “The body responds to cooler temperatures while it sleeps,” says Jennifer Owens, a holistic counseling and wellness expert. “Even a small drop in temp signifies to the body it is time to sleep. Bonus: sleeping in a slightly cooler room boosts your metabolism while you sleep.”

4. Set an alarm–for bedtime. “It can be hard to give up your late night time, since that may feel like the only time you have to yourself or the only time you can relax and do what you want to do,” Nief says. “Still, the body thrives on rhythms. So, if you can set an alarm for bedtime and go to sleep at around the same time every day, your circadian rhythm will adapt and you will start to feel consistently tired at the same time every day.”

5. Have a consistent wake-up time. If you’re sleeping in on the weekends or not waking up at the same time every day, it’s inevitably going to affect your nighttime sleep. “Many people who have insomnia will attempt to compensate by sleeping in late on weekends or by napping excessively in daytime, which is like the analogy: I don’t give my kids candy before dinner because it will ruin their appetite for their real dinner,” says Jose Colon, M.D., MPH, author, and founder of Paradise Sleep. “Sleeping in late or taking long naps to try to compensate for poor sleep is like ‘sleep candy’ that ruins your appetite for your healthy sleep.”

6. Don’t immediately turn to sleep drugs. It’s tempting to want to pop a pill (many of which are addictive) and end the torture of sleepless nights, but Colon reminds us that insomnia is a symptom, not the actual problem. “It may be from a sleep apnea, or restless legs, or anxiety, or psychophysiological insomnia,” Colon says. “And sleep aids may make someone comfortable, but they don’t treat the underlying symptom. It is prudent to work with a sleep specialist, not just a pulmonary doc that treats sleep apnea, but a true sleep specialist to identify and treat the underlying cause of insomnia.”

7. Relax. Whether you opt to meditate or try another relaxation technique, calming your body and your mind prior to bedtime is a surefire way to get to sleep faster. “Recent studies suggest that guided imagery can be especially helpful for people who have insomnia, or a host of other stress related issues such as high blood pressure, depression, or anxiety,” Owens says. “You can find guided mediations online for free, just remember to turn your screen off!”

Another option: progressive muscle relaxation. Owens explains how it works: “You tense and relax your muscles one at a time while taking deep breaths starting with your feet, legs, pelvis, core, arms, hands, and then your face. For example, your tense your right foot for about five seconds while inhaling and then your relax your foot for another five seconds while slowly exhaling. This is a very powerful and useful technique, that will leave you feeling completely relaxed and ready for sleep! Bonus, this technique reduces muscle tension and symptoms of chronic stress.”

8. Have a bedtime ritual. If you have kids, you know the importance of establishing a ritual that prepares them for a night of rest. Adults reap the same benefits from ritual. “I recommend for people engage in a bedtime ritual to increase the signals to your body that you are ready for sleep,” Owens says. “For example, drinking a warm cup of tea, brushing your teeth and reading for 20 minutes every single night will increase the chances of feeling sleepy, and this normalizes circadian rhythms, thus increasing the quality of your sleep.”

For more beauty and health tips, check out 6 things every woman should do to her hair before going to sleep and the pros and cons to the 3 most popular sleeping positions.

 

Shop sleeping masks

More sleeping masks | 3 of 239 »

Laneige Lip Sleeping Mask by

LaNeige

Buy Now

Glow Recipe Watermelon Glow Sleeping Mask

Buy Now

James Read Tan Body Sleep Mask

Buy Now




  • The One Anti-Aging Product Every Woman Should Start Using In 2018, According To A Dermatologist

    The One Anti-Aging Product Every Woman Should Start Using In 2018, According To A Dermatologist

    Beauty

    today

  • Keep Warm This Winter With These Stylish Faux Fur Accessories

    Keep Warm This Winter With These Stylish Faux Fur Accessories

    Shop

    today

  • The One Bathing Suit That Looks Good On Everyone, According To An Expert

    The One Bathing Suit That Looks Good On Everyone, According To An Expert

    Style

    today

  • We Stand With Them: 6 Brands That Have Gone Vegan, Cruelty-Free, and Fur-Free

    We Stand With Them: 6 Brands That Have Gone Vegan, Cruelty-Free, and Fur-Free

    Beauty

    today

  • 4 Cheap Foundations That Work Wonders On Dry Skin, According To A Dermatologist

    4 Cheap Foundations That Work Wonders On Dry Skin, According To A Dermatologist

    Beauty

    today

  • The Boots Everyone Will Be Wearing This Winter (They're Not Over-The-Knee!)

    The Boots Everyone Will Be Wearing This Winter (They're Not Over-The-Knee!)

    Style

    today

  • Amazon Just Made This Insane Change To Its Amazon Prime Monthly Membership

    Amazon Just Made This Insane Change To Its Amazon Prime Monthly Membership

    today

  • Target Casually Just Dropped 2 NEW BRANDS This Morning

    Target Casually Just Dropped 2 NEW BRANDS This Morning

    Beauty

    1 day

  • Once And For All, These Are The Best Leggings To Work Out In (And They're Only $25!)

    Once And For All, These Are The Best Leggings To Work Out In (And They're Only $25!)

    Style

    1 day

  • FYI, This $9 Top Looks Good On Every Woman--Get One In Every Color ASAP

    FYI, This $9 Top Looks Good On Every Woman--Get One In Every Color ASAP

    Style

    1 day

  • Psst! Nordstrom Has <em>The Best</em> Fleece Lined Tights... And They're Only $15

    Psst! Nordstrom Has The Best Fleece Lined Tights... And They're Only $15

    Style

    1 day

  • Every Wine Lover Needs This $19 Accessory

    Every Wine Lover Needs This $19 Accessory

    Shop

    2 days

  • The One Piece Of Jewelry Every Cool Girl Wants For Valentine’s Day

    The One Piece Of Jewelry Every Cool Girl Wants For Valentine’s Day

    2 days

  • Weekend Project: Make Your Own DIY Face Mask

    Weekend Project: Make Your Own DIY Face Mask

    Shop

    3 days

  • Nordstrom's Bestselling $27 Tunic Is Back In Stock--Grab One Quick Before It Sells Out Again

    Nordstrom's Bestselling $27 Tunic Is Back In Stock--Grab One Quick Before It Sells Out Again

    Style

    3 days

  • These Genius Packing Cubes Are A Game-Changer

    These Genius Packing Cubes Are A Game-Changer

    Shop

    3 days

  • These Are The Best Sites That Give You Cash Or Store Credit For New And Lightly-Worn Clothes

    These Are The Best Sites That Give You Cash Or Store Credit For New And Lightly-Worn Clothes

    Style

    3 days

  • Target Just Added 11 New Products To Your Favorite Brand

    Target Just Added 11 New Products To Your Favorite Brand

    Beauty

    3 days

  • Shoppers Can't Stop Raving About This All-In-One Home Security System

    Shoppers Can't Stop Raving About This All-In-One Home Security System

    Shop

    3 days

  • The 5 Best Stress-Relieving Items That You NEED In Your Life--From Fidget Spinners To Stress Balls.

    The 5 Best Stress-Relieving Items That You NEED In Your Life--From Fidget Spinners To Stress Balls.

    3 days

  • Forever 21 Is Making This Big Change To Its Stores

    Forever 21 Is Making This Big Change To Its Stores

    Beauty

    3 days

  • These Are The Best Collaborations You <em>Need</em> To Know About Now

    LeSportsac Just Launched An Adorable Collab With Hershey's

    Shop

    3 days

  • Here's How To Wear Metallic Booties Like A Style Blogger

    Here's How To Wear Metallic Booties Like A Style Blogger

    Shop

    4 days

  • 8 Galentine's Day Gifts That Are Perfect For The Lady Love In Your Life

    8 Galentine's Day Gifts That Are Perfect For The Lady Love In Your Life

    Style

    4 days

  • The One Dress That Looks Good On Everyone, According To Fashion Experts

    The One Dress That Looks Good On Everyone, According To Fashion Experts

    Style

    4 days

  • Target Just Casually Launched An Exclusive Fragrance Line This Morning

    Target Just Casually Launched An Exclusive Fragrance Line This Morning

    Beauty

    4 days

  • We Just Found The Most Amazing Pair Of Fleece Leggings Ever... And They're Only $19!

    We Just Found The Most Amazing Pair Of Fleece Leggings Ever... And They're Only $19!

    Style

    4 days

  • Psst! These Gorgeous (Waterproof!) Suede SOREL Booties Are 50% Off Right Now

    Psst! These Gorgeous (Waterproof!) Suede SOREL Booties Are 50% Off Right Now

    Style

    4 days

  • boohoo Is Having An <em>Epic</em> Sweater Sale Right Now--Prices Start At Just $16 With Our Exclusive Promo Code

    boohoo Is Having An Epic Sweater Sale Right Now--Prices Start At Just $16 With Our Exclusive Promo Code

    Style

    4 days

  • Beauty Pick Of The Week: Why I'm Obsessed Over The Too Faced Sweet Peach Eyeshadow Palette

    Beauty Pick Of The Week: Why I'm Obsessed Over The Too Faced Sweet Peach Eyeshadow Palette

    Beauty

    4 days

  • This Is The Most-Searched Fashion Trend Of 2017 (It's Not What You Think!)

    This Is The Most-Searched Fashion Trend Of 2017 (It's Not What You Think!)

    4 days

  • The One Drugstore Anti-Aging Product No One Should Be Using Anymore, According To A Dermatologist

    The One Drugstore Anti-Aging Product No One Should Be Using Anymore, According To A Dermatologist

    Beauty

    today

  • This Is The Best Deodorant You Can Use, According To A Dermatologist

    This Is The Best Deodorant You Can Use, According To A Dermatologist

    Beauty

    today

  • The One Thing You Should Never Do For Thinning Hair

    The One Thing You Should Never Do For Thinning Hair

    Beauty

    today

  • The Real Reason Brad Pitt & Angelina Jolie Got Divorced

    The Real Reason Brad Pitt & Angelina Jolie Got Divorced

    Celebrity

    2 days

  • The One Drugstore Product No One Should Be Using Anymore, According To A Dermatologist

    The One Drugstore Product No One Should Be Using Anymore, According To A Dermatologist

    Beauty

    2 days

  • 5 Common Mistakes That Are Making Your Hair Thin, According To Experts

    5 Common Mistakes That Are Making Your Hair Thin, According To Experts

    Beauty

    3 days

  • 3 Cheap Products For Blackheads That Dermatologists Swear By

    3 Cheap Products For Blackheads That Dermatologists Swear By

    Beauty

    3 days

  • Um, How Bella Hadid Not Have A Wardrobe Malfunction In This See-Through Top?

    Um, How Bella Hadid Not Have A Wardrobe Malfunction In This See-Through Top?

    Celebrity

    3 days

  • 3 Fenty Beauty Killawatt Freestyle Highlighter Dupes That Are Just As Great As The Original

    3 Fenty Beauty Killawatt Freestyle Highlighter Dupes That Are Just As Great As The Original

    Beauty

    3 days

  • This Is The Worst Thing To Put On A Zit, According To A Dermatologist

    This Is The Worst Thing To Put On A Zit, According To A Dermatologist

    Beauty

    3 days

  • Scott Disick's New Girlfriend Is Trying Really Hard To Be Kourtney Kardashian

    Scott Disick's New Girlfriend Is Trying Really Hard To Be Kourtney Kardashian

    Celebrity

    3 days

  • 6 At-Home Remedies For Sagging Skin Dermatologists Swear By

    6 At-Home Remedies For Sagging Skin Dermatologists Swear By

    Beauty

    3 days

  • 5 Cheap Under-Eye Products Dermatologists Swear By

    5 Cheap Under-Eye Products Dermatologists Swear By

    Beauty

    3 days

  • 5 Cheap Natural Skin-Firming Products Dermatologists Swear By

    5 Cheap Natural Skin-Firming Products Dermatologists Swear By

    Beauty

    4 days

  • 4 Bedtime Mistakes That Are Ruining Your Skin, According Dermatologists

    4 Bedtime Mistakes That Are Ruining Your Skin, According Dermatologists

    Beauty

    4 days

  • This Clue Finally Proves That Kylie Jenner Is Pregnant

    This Clue Finally Proves That Kylie Jenner Is Pregnant

    Celebrity

    4 days

  • Um, What Was Kendall Jenner Thinking When She Wore This Outfit?

    Um, What Was Kendall Jenner Thinking When She Wore This Outfit?

    Celebrity

    4 days

  • Scarlett Johansson’s Got A New Boyfriend… And You’ve Definitely Seen Him Before

    Scarlett Johansson’s Got A New Boyfriend… And You’ve Definitely Seen Him Before

    Celebrity

    4 days

  • The One Cheap Natural Product Dermatologists Swear By For Blackheads

    The One Cheap Natural Product Dermatologists Swear By For Blackheads

    Beauty

    4 days

  • How Does Amazon's No-Rush Shipping Rewards Work? Here's Everything You Need To Know!

    How Does Amazon's No-Rush Shipping Rewards Work? Here's Everything You Need To Know!

    Shop

    5 days

  • 5 Anti-Inflammatory Foods Experts Swear By To Look 10 Years Younger

    5 Anti-Inflammatory Foods Experts Swear By To Look 10 Years Younger

    Beauty

    5 days

  • 5 Cheap Natural Eye Creams Dermatologists Swear By For Under-Eye Bags

    5 Cheap Natural Eye Creams Dermatologists Swear By For Under-Eye Bags

    Beauty

    5 days