Doctor’s orders! Go to your eight o’clock.
Of course, getting a full night of shut-eye isn’t always that simple. According to a Gallup poll released earlier this year, only a quarter of Americans get the recommended eight hours of rest a night.
Groggy Gen Z’ers aren’t having it. Recently, sleep-deprived Zoomers have taken to social media to shed light on the sleep epidemic, seek solutions, and share their routines to wind down — a sort of “Get ready with me” for hit the sheets.
The new trend is called “Sleepmaxxing” and has already garnered hundreds of thousands of posts on TikTok. Content creators are sharing all their favorite tips and tricks, and nothing is off limits.
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Some health enthusiasts have gone so far as to recommend acupuncture mats to help relax muscles and blue light-blocking glasses to reduce eye strain. Others are encouraging screen-obsessed youngsters to swap their phones for Kindles at night.
Even one neuroscientist went viral after talking about moon juice, or what she calls “late night candy,” a berry-flavored supplement that combines magnesium and L-theanine. According to the TikToker, this combination increases alpha waves in the brain and promotes a “flow state” and “a sense of calm.”
Clearly, there’s no shortage of things to try if your sleep is crooked.
But for those who might be more skeptical of swallowing handfuls of supplements or gagging, we’ve found recommendations from an actual sleep expert.
Dr. Jessica Cho is a trained medical practitioner and self-proclaimed “Sleep Doctor”, with over 60,000 followers on TikTok. While working as a traveling hospitalist, she’s dishing out all her secrets to a good night’s sleep.
In one of her popular posts, Cho has outlined the ultimate guide for sleep seekers, whether you’re looking to improve your circadian rhythm or keep a partner from tossing and turning all night.
Her list of items is not very strange. In fact, you’ve probably already heard of most of them. Many are backed by science; like weighted blankets, which can reduce anxiety, and blackout curtains, which have been shown to reduce damaging light exposure.
Below you will find Dr. Cho’s complete gift guide for maximizing sleep before the holidays, and be sure to browse the Post Wanted team’s top sleep picks, too.
According to Cho, a weighted blanket is a great addition to your sleeping gear.
“There’s actually really good evidence that they help you sleep,” she suggested.
A study by the National Library of Medicine in Sweden found that weighted blankets can effectively improve sleep quality and relieve symptoms in patients with sleep disorders, attention deficit hyperactivity disorder, and autism spectrum disorder.
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Next on Cho’s list is something that doubles as great home decor.
“Dark curtains”, she emphasized. “Especially if you’re a shift worker.”
Some people who work late night shifts will need to train their bodies to sleep at different times of the day. One way they can do this is by using blackout curtains – which reduce exposure to light, and therefore allow the body to produce melatonin which regulates the natural sleep-wake cycle.
But blackout curtains aren’t just for shift workers. A 2023 study published by Oxford Academic found that light exposure at night is linked to obesity, diabetes and hypertension.
Proper head support is critical for spinal alignment and quality sleep.
Cho recommends gel pillows or cooling pillows for deep sleep, as well as pillows designed specifically for people with special medical needs.
“If your loved one has a CPAP and hates sleeping on their back, there are pillows that help with that,” she also explained.
A study in the National Library of Medicine suggests that an appropriate pillow height can provide adequate head and neck support to reduce stress on the cervical spine and relax neck and shoulder muscles.
RELATED: We tested the best bed pillows – Shop these 7 for a good night’s rest
Maintaining a good mood is important for sleep, and there are several ways to increase it. If getting outside in the sunshine isn’t an option this winter, light therapy might be.
“These bulbs that are at least 10,000 lux are good for seasonal depression, jet lag, etc,” Cho said.
She recommends exposure for about 30 minutes in the morning.
A study published by the National Institutes of Health found that patients with seasonal affective disorder who received bright light therapy for four weeks achieved remission of symptoms.
The last item on Cho’s list is a little out of the ordinary, but it’s still a great gift for the person obsessed with their beauty break.
Silk pillows,” she said. “Good for your skin and hair. Also, they just feel good.”
While there aren’t many studies showing that silk pillowcases have a direct effect on sleep quality, the material has been shown to have temperature-regulating properties that can prevent overheating and help keep sleep comfortable.
RELATED: Silk Pillows Change the Game for Skin and Hair – Shop the 9 Best We’ve Tried
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