A number of countries across the world recently acknowledged Daylight Savings Time, whereby we lose an hour of sleep to gain an hour of daylight in the evening. For the millions of adults already lacking sleep, this puts us at an even greater risk while driving—impairing judgement and reducing reaction time as much as drugs and alcohol.
The AAA Foundation Traffic Safety Report of 2016 reports driving while sleep deprived can be as dangerous as driving intoxicated. An estimated one in five fatal car crashes involve a drowsy driver behind the wheel. For drivers who miss that extra hour or two of sleep in a 24-hour period, their risk for ending up in a car crash nearly doubles. Two to three hours of sleep? The risk quadruples.
Below is an A-Z guide to help you get in those seven to nine hours a night.
Alcohol. Ease up! It may make you sleepy at first, but it metabolizes quickly and when the effect wears off, sleep is more fragmented, leaving you feeling exhausted in the morning. |
Blue Light. Any blue-emitting device (including laptops, smartphones and tablets) interferes with melatonin, a hormone that tells your body it’s time to sleep. Shut down well before you hit the sack or invest in a blue light-reducing screen protector. |
Close your eyes and replay your day. Recall mundane details from when you first woke up (turning off the alarm) to the end of the night. The more boring, the better. Shifting your memory into the unstimulated zones lets your brain power down for the night. |
Drone out. Listening to someone drone on and on can put you right to sleep. So why not take advantage of this when you need it? Subscribe to a free podcast that will bore you into oblivion and distract from any anxiety keeping you awake. |
Earplugs. Less than 60 decibels are all it takes to disrupt sleep for the lightest sleepers. Earplugs, white noise machines, or tapestries on the wall can insulate your room against outside noise. |
Fragrance. There are four fragrances scientifically researched to promote calm and help you sleep. Geranium smells like roses and can help relieve stress. Bergamot (a type of orange) can help relieve anxiety. Chamomile promotes calm and relaxation. Lavender fragrance is widely known for its calming, soothing, and sedative effects. |
Gut Bacteria. Emerging science suggests not having enough of the right intestinal bacteria can affect sleep quality. Eating a high-fiber, probiotic-rich diet can help boost the diversity of good bacteria in your belly, providing you a more restful night’s sleep. |
Hue smarts. Choose a calm color hue with a matte finish for your bedroom walls (e.g., blue or light green). Reds and oranges stimulate the brain and can create alertness, while a high-gloss finish reflects light. |
Indulge. To help increase the chances of a deep, restorative sleep, try taking a nice relaxing bath. When you get out of the tub, the contrast between the warm water and the cooler air temperature mimics how your body naturally cools down at night, so it signals to your body it’s time for bed. |
Journal. Unload the “to-do” list cluttering up your brain and making you too anxious to fall asleep. Add a “next step” for each item. Writing down one thing you can do takes those thoughts off repeat in your mind. |
Kissing. As if you needed more reasons to smooch. Physical closeness boosts oxytocin, a comforting hormone and lowers cortisol, one related to stress. |
Log your sleep. Sleep trackers have become so popular they can now be found in everything from fitness wristbands, to smart phones and mattresses. Use the feedback analysis you receive to instill better sleep habits. |
Magnesium. According to the Good Housekeeping magazine’s Health and Environmental Science Lab, the mineral that helps calm your nerves and relax your muscles may help you sleep through the night. |
Night sweats. Body temperature-regulating sheets have sweat-absorbing particles embedded in the fabric to help keep you dry and comfortable through sweaty nights. |
Open windows. You’ll sleep best in a room that is between 60°F and 67°F. You can accomplish this by sleeping with your windows open to let in cool air or turning down the thermostat. Either way, you’ll want to keep your feet warm to dilate those blood vessels. This could help you fall asleep even faster. |
Pillow. A firm pillow can make all the difference in sleeping soundly and waking restfully. It should position your head, neck and spinal column in one line. Side snoozers need a boxy shaped pillow with more volume, while stomach and back sleepers need less volume to avoid a stiff neck. Low-back pain? Try placing a firm pillow between knees to keep the spine neutral. |
Quit complaining! Focus on gratitude. In one study, people who listed things they were thankful for before bedtime said after three weeks they worried less, slept longer and felt better the next morning. Appreciate the small stuff and record it in a gratitude journal at your bedside. |
Rx. Certain prescription medications—antidepressants, blood pressure drugs, birth control pills and more—can interfere with your sleep. Talk with your doctor about other options if your current medication begins to interfere with your sleep. |
Sagging. Even if you rotate your mattress regularly, after seven years it’s time for a new one. If you wake up feeling stiff and sore more than three times a week for no reason, you probably need a new mattress. |
Tryptophan. An amino acid that helps create serotonin, the feel-good brain chemical that converts into the sleep hormone melatonin. |
Utter darkness will create the best sleeping environment. Any type of light, even from a clock or from under a closed door can penetrate your eyelids and interfere with melatonin production. Install blackout curtains, plug your phone away and slip on an eye mask. |
Visit the dentist. Dentists can detect teeth grinding or clenching and fit you with a mouth guard. If you or your doctor suspect sleep apnea, he/she can fit your mouth with a special mouth piece to help you breathe more easily at night. |
Warm your milk. Mom was right—warm milk does make you sleepy. It could be the tryptophan effect or nostalgic childhood memories. Whatever the reason, give warm milk a try. |
"X"-ercise. After a certain length of time awake, your body naturally craves sleep. A workout makes that need even stronger, just make sure it takes place within four hours of sleep so your body can cool off. |
Yoga and meditation. One survey found over 55 percent of those who did yoga slept better. Meditation before bed slows down an active mind and lowers your heart rate. |
Zealousness. That’s what you need to protect your zzz’s. Skimping on sleep can lead to bad judgement, weight gain, skin problems and more. It can also lower your immune system, increasing chances you will get sick. |