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Is It Healthy to Sleep with a Fan On?

Do you turn on a fan before bed? While some people say the cool breeze and low hum help them fall asleep, there could be some drawbacks.

Fans don’t pose serious risks during the night, but for some people, they might lead to mildly irritating symptoms.

Read on to learn more about the pros and cons of sleeping with a fan on.

What are the potential downsides of sleeping with a fan on?

Potential drawbacks to using a fan at night include:

Congestion

Circulating air from a fan can dry out your mouth, nose, and throat. This could lead to an overproduction of mucus, which may cause headaches, a stuffy nose, sore throat, or even snoring.

While a fan won’t make you sick, it may worsen symptoms if you’re already under the weather. You might be able to improve congestion by drinking more water and using a humidifier along with the fan.

Allergies

Fans can circulate dust and pollen in the air, which may trigger allergies in some people.

The fan blades themselves are another unwelcome source of dust. If you inhale these allergens, you could experience symptoms, such as runny nose, itchy throat, sneezing, watery eyes, or breathing difficulties.

Dry eyes and skin

The air from a fan can dry out your skin and eyes. Moisturizing your skin and using soothing eye drops may help you avoid these symptoms.

Muscle aches

Concentrated circulating air may cause your muscles to tense up or cramp. In this way, a fan can prompt you to wake up with sore muscles.

You can help lessen your chances for developing muscle aches by pointing the fan away so the air doesn’t blow directly on you.

What are the potential benefits of sleeping with a fan on?

The wind from a fan while you sleep might also offer the following advantages:

Cooling effects

The most apparent benefit of a fan is that it can keep you cool and comfortable while you sleep.

Being too hot at night can prevent you from falling or staying asleep. And too much sweating may lead to a loss of important minerals that your body needs.

White noise

Many people rave about the soothing sound of a fan. This hum is similar to the sound of white noise and may help you fall asleep.

In one studyTrusted Source involving 40 newborn babies, researchers found that 80 percent fell asleep within 5 minutes of being exposed to white noise compared to 25 percent of the babies in the control group.

Air freshener

Fans may help circulate stale air and freshen up a room. This can make your bedroom less stuffy and prevent unpleasant odors.

SIDS prevention

Some research has shown having a fan on during the night lowers the risk of sudden infant death syndrome (SIDS) in babies.

In one 2008 article published in the Archives of Pediatric Adolescent MedicineTrusted Source, researchers found fan use during sleep was associated with a 72 percent reduction in SIDS risk.ADVERTISEMENTTry a top-rated app for meditation and sleep

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Does it matter what type of fan you have?

If you do decide to use a fan at night, you might want to purchase a portable one so you can move it around. Keeping the fan 2 to 3 feet away will protect you from a concentrated airflow.

An oscillating fan also prevents the flow of air from moving in only one direction.

Some fans come with timers that will turn the device off after a couple of hours, which can help minimize your exposure.

Also, it’s important to clean your fan blades often to ensure that they’re free from dust.

Other ways to stay cool at night

If you don’t want to use a fan, try some alternative ways to keep cool at night:

  • Use a cooling mattress. There are many types of mattresses that boost airflow and draw heat away from the body. Some of these incorporate technologies, such as charcoal, gel-infusion, and copper.
  • Wear appropriate clothing. Loose, soft clothes that are made of cotton, silk, or linen can help keep you cool. Steer clear of rayon, fleece, or polyester, which can promote warmth.
  • Use blackout curtains. Keeping the sun out of your room can help keep it cooler.
  • Take a hot bath. Though it sounds counterproductive, taking a hot bath can actually help cool you down before bed. It’s best to bathe before but not immediately prior to going to bed.
  • Keep your door open during the day. This will help air move from room to room.
  • Maintain air filters. Cleaning and replacing your air filter can keep your home cool. You should change your air filters about once every 1 to 2 months for best results.
  • Use a cold cloth. Placing a cold cloth on your head may help keep you cool throughout the night.

Takeaway 

There are pros and cons to sleeping with a fan on at night. While the circulating air might aggravate allergies and dry out your skin and eyes, a fan can also provide comfort and soothing white noise.

You might want to consider using a fan at night for infants under 1 year old. Also, people who sweat a lot or are constantly hot may benefit from a fan.

But if you suffer from allergies or asthma, you may want to find a different way to keep cool.ADVERTISEMENTTry a top-rated app for meditation and sleep

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Medically reviewed by Raj Dasgupta, MD — Written by Julie Marks on November 13, 2020https://a06483c8beed867a60967ebc04447829.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.html

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20 Simple Tips That Help You Fall Asleep Quickly

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Good sleep is incredibly important.

It helps you feel good and makes your body and brain function properly.

Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.

Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions (1Trusted Source).

Here are 20 simple ways to fall asleep as fast as possible.

1. Lower the temperature

Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up (2, 3).

If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–67°F (15.6–19.4°C) could help (4).

Individual preferences will vary, so find the temperature that works best for you.

Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep (5).

One literature review found that taking a hot bath or shower before bed could improve certain sleep parameters, such as sleep efficiency and sleep quality.

Sleep efficiency refers to the amount of time you spend asleep in bed as opposed to lying awake.

People who took baths or showers measuring between 104°F–108.5°F (40.0°C–42.5°C) 1 to 2 hours before bedtime experienced positive results.

They reported improvements in their sleep even if their baths or showers lasted for as little as 10 minutes.

More research is needed, but these findings are promising (6Trusted Source).

2. Use the 4-7-8 breathing method

The “4-7-8” method that Dr. Andrew Weil developed is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed (7).

It’s based on breath control techniques learned from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be practiced any time you feel anxious or stressed.

Here are the steps:

  1. First, place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth and make a “whoosh” sound.
  3. Close your mouth, and inhale through your nose while mentally counting to 4.
  4. Hold your breath, and mentally count to 7.
  5. Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
  6. Repeat this cycle at least three more times.

This technique can relax you and help you fall asleep quickly.

3. Get on a schedule

Many people find that setting a sleep schedule helps them fall asleep easier.

Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night (1Trusted Source).

Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.

Once your body adjusts to this schedule, it’ll be easier to fall asleep and wake up around the same time every day (8Trusted Source).

It’s also important to get 7 to 9 hours of sleep each night. This has been shown to be the optimal sleep duration for adults (1Trusted Source).

Lastly, give yourself 30–45 minutes to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9Trusted Source).

4. Experience both daylight and darkness

Light can influence your body’s internal clock, which regulates sleep and wakefulness.

Irregular light exposure can lead to the disruption of circadian rhythms, making it harder to fall asleep and stay awake (10Trusted Source).

During the day, exposing your body to bright light tells it to stay alert. Both natural daylight and artificial light, such as the kind emitted from an e-reader, have this effect on your alertness (11Trusted Source, 12Trusted Source).

At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. In fact, the body secretes very little melatonin during the day (13, 14).

Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.

Shop for blackout curtains online.

5. Practice yoga, meditation, and mindfulness

When people are stressed, they tend to have difficulty falling asleep (15Trusted Source).

Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep (15Trusted Source, 16Trusted Source, 17, 18, 19Trusted Source).

Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.

Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration (15Trusted Source, 16Trusted Source).

Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved (17).

Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19Trusted Source).

Practicing one or all of these techniques can help you get a good night’s rest and wake up reenergized.

6. Avoid looking at your clock

It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest (20Trusted Source).

People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.

Clock-watching is common among people with insomnia. This behavior may cause anxiety about sleeplessness (21Trusted Source).

To make matters worse, waking on a regular basis without falling back asleep may cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.

If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.

7. Avoid naps during the day

Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.

While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.

Some studies have shown that regular naps that are long (at least 2 hours), and late may lead to poor nighttime sleep quality and even sleep deprivation (22Trusted Source, 23Trusted Source).

In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m) (22Trusted Source).

A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity. They were also more likely to be overweight than those who rarely took a nap (23Trusted Source).

A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (24Trusted Source).

Other studies have revealed that naps don’t affect nighttime sleep (25Trusted Source, 26).

To find out if naps are affecting your sleep, try either eliminating naps altogether or limiting yourself to a short nap (30 minutes or less) early in the day.

8. Watch what and when you eat

It seems that the food you eat before bed may affect your sleep. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.

A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it won’t be restful sleep. Instead, high-fat meals could promote a deeper and more restful sleep (27Trusted Source, 28Trusted Source).

In fact, several older and newer studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet.

This held true in situations where the high-carb/low-fat diets and the low-carb/high-fat diets contained the same amount of calories (29Trusted Source, 30Trusted Source, 31Trusted Source).

If you still want to eat a high-carb meal for dinner, you should eat it at least 4 hours before bed so you have enough time to digest it (28Trusted Source).

9. Listen to relaxing music

Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia (32Trusted Source, 33).

A study of 24 young adults demonstrated that sedative music promoted deeper sleep (34).

Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.

Buddhist music is created from different Buddhist chants and is used for meditation (35Trusted Source).

Another 50-person study revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music (36Trusted Source).

Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37, 38Trusted Source).ADVERTISEMENTTry a top-rated app for meditation and sleep

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10. Exercise during the day

Physical activity is often considered beneficial to healthy sleep.

Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone (39Trusted Source).

However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep (40Trusted Source).

The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day (41Trusted Source, 42Trusted Source).

Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.

Get moving with activities like:

  • running
  • hiking
  • cycling
  • tennis

11. Get comfortable

A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep.

A medium-firm mattress has been shown to positively affect sleep quality and prevent sleep disturbances and muscular discomfort (43Trusted Source, 44).

The quality of your pillow is also crucial.

It can affect your:

  • neck curve
  • temperature
  • comfort

One small study determined that orthopedic pillows may be better for sleep quality than feather or memory foam pillows (45).

Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep (46Trusted Source).

Lastly, the fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night (47Trusted Source).

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12. Turn off all electronics

Using electronic devices late at night is terrible for sleep.

Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep (48Trusted Source, 49Trusted Source, 50Trusted Source).

This is partly because electronic devices emit blue light, which has been found to suppress melatonin (51, 52Trusted Source).

Using these devices also keeps your mind in an active and engaged state.

It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions.

You’ll be able to fall asleep much faster if you practice good sleep hygiene.

If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.

Shop for blue light blocking glasses or a blue light screen filter online.

13. Try aromatherapy

Aromatherapy involves the use of essential oils. It’s commonly practiced by those who have trouble falling asleep, as it may help with relaxation.

A systematic review of 12 studies revealed that the use of aromatherapy was effective in improving sleep quality (53Trusted Source).

Popular scents with positive effects on sleep include:

  • lavender
  • damask rose
  • peppermint

Oil blends made with ingredients like lemon and orange were also effective at improving sleep quality (54Trusted Source, 55Trusted Source, 56, 57, 58, 59Trusted Source).

Although there are a variety of ways to use essential oils, many sleep studies are centered on inhalation aromatherapy.

An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep.

Shop for essential oils online.

14. Practice writing before bed

Some people have difficulty falling asleep because their thoughts keep running in circles. Research has shown that this can produce anxiety and stress, which can generate negative emotions and disturb sleep (60).

Journaling and focusing on positive thoughts can calm the mind and help you sleep better.

Writing down the positive events that happened during the day — or may happen in the future — can create a state of gratitude and happiness, downgrade stressful events, and promote more relaxation at bedtime.

In fact, a study of 41 college students found that journaling resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality (60).

Practice this technique by setting aside 15 minutes every night to write about your day. It’s important to focus not only on the positive events of the day but also on how you feel at the time.

A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster (61Trusted Source).

15. Limit caffeine and drink a soothing beverage

Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:

  • chocolate
  • coffee
  • sodas
  • energy drinks

This stimulant can have disastrous effects on your sleep quality and sleep duration (62, 63).

Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime (63).

Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation. Other bedtime teas that help sleep include passionflower and magnolia (64Trusted Source, 65Trusted Source, 66Trusted Source).

16. Adjust your sleep position

Good quality sleep may depend on your body position during the night.

There are three main sleeping positions:

  • back
  • stomach
  • side

Traditionally, it was believed that back sleepers had a better quality of sleep.

However, research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring (67Trusted Source).

Although individual preferences play an important role in choosing sleep position, the side position seems to be linked to high-quality sleep (68).

17. Read something

Reading could be a good activity to help you wind down before bed. At least for kids, it seems that bedtime reading may promote longer sleep (69Trusted Source).

However, it’s important to understand the differences between reading from an e-book and a traditional paper book.

Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and cause you to feel tired the next day (70Trusted Source, 71Trusted Source).

Therefore, it’s recommended that you read from a physical book in order to relax and improve your sleep.

18. Focus on trying to stay awake

It’s believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.

Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.

It’s based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.

Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (72Trusted Source).

19. Visualize things that make you happy

Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.

In one insomnia study, participants were able to fall asleep faster after they were instructed to use an imagery distraction (73Trusted Source).

This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns during the pre-sleep time.

Picturing and concentrating on an environment that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night (60).

20. Try sleep-enhancing supplements

Certain supplements can help you fall asleep faster.

They’ve been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.

Supplements that can help you fall asleep include:

  • Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of up to 500 milligrams (mg) per day have been shown to improve sleep. It should be taken with food (74Trusted Source, 75Trusted Source).
  • 5-HTP (5-hydroxytryptophan). The amino acid 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses up to 600 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia (76, 77).
  • Melatonin. The body naturally produces the hormone melatonin, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 2 hours before your desired bedtime, which is usually around 8 to 9 p.m. for most individuals, might improve sleep quality (78Trusted Source, 79Trusted Source).
  • L–theanine. L-theanine is an amino acid with sedative properties. Although it hasn’t been shown to induce sleep, it could help with relaxation. Doses of 400 mg per day seem to be useful (80Trusted Source, 81Trusted Source, 82Trusted Source).
  • GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain. It inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended (83).

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The supplements above can help you sleep better and feel calmer. Shop for them online:

The bottom line

Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.

Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.

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Written by Arlene Semeco, MS, RD — Medically reviewed by Raj Dasgupta, MD — Updated on August 10, 2020https://a06483c8beed867a60967ebc04447829.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.htmlhttps://a06483c8beed867a60967ebc04447829.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.htmlhttps://a06483c8beed867a60967ebc04447829.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.htmlhttps://a06483c8beed867a60967ebc04447829.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.html

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9 Natural Sleep Aids That May Help You Get Some Shut-Eye

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Getting a good amount of sleep is incredibly important for your health.

Sleep helps your body and brain function properly. A good night’s sleep can improve your learning, memory, decision-making, and even your creativity (1Trusted Source, 2, 3, 4).

What’s more, getting insufficient sleep has been linked to a higher risk of conditions such as heart disease, diabetes, and obesity (5).

Despite this, sleep quality and quantity are at an all-time low, with more and more people experiencing poor sleep (6Trusted Source).

Keep in mind that good sleep often starts with good sleep practices and habits. However, for some, that’s not enough.

If you require a little extra help to get a good night’s sleep, consider trying the following 9 natural sleep-promoting supplements.

1. Melatonin

Melatonin is a hormone that your body produces naturally, and it signals to your brain that it’s time to sleep (7Trusted Source).

This hormone’s cycle of production and release is influenced by time of day — melatonin levels naturally rise in the evening and fall in the morning.

For this reason, melatonin supplements have become a popular sleeping aid, particularly in instances where the melatonin cycle is disrupted, such as jet lag (8).

What’s more, several studies report that melatonin improves daytime sleep quality and duration. This is particularly beneficial for individuals whose schedules require them to sleep during the daytime, such as shift workers (9).

Moreover, melatonin may improve overall sleep quality in individuals with sleep disorders. Specifically, melatonin appears to reduce the time people need to fall asleep (known as sleep latency) and increase the total amount of sleep time (10Trusted Source, 11Trusted Source).

While there are also studies that didn’t observe melatonin had a positive effect on sleep, they were generally few in number. Those that did observe beneficial effects generally provided participants 3–10 milligrams (mg) of melatonin before bedtime.

Melatonin supplements appear to be safe for adults when used for short or long periods of time (12Trusted Source).

SUMMARY

Melatonin supplements may improve sleep quality. They seem to be especially helpful if you have jet lag or are doing shift work.

2. Valerian root

Valerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause.

Valerian root is also one of the most commonly used sleep-promoting herbal supplements in the United States and Europe (13Trusted Source).

However, study results remain inconsistent.

Menopausal and postmenopausal women have seen their sleep quality and sleep disorder symptoms improve after taking valerian, according to randomized controlled trials (14Trusted Source, 15Trusted Source).

Two older literature reviews also reported that 300–900 mg of valerian, taken right before bedtime, may improve self-rated sleep quality (13Trusted Source, 16Trusted Source).

Nevertheless, all the observed improvements in these trials and studies were subjective. They relied on participants’ perception of sleep quality rather than on objective measurements taken during sleep, such as brain waves or heart rate.

Other studies have concluded that valerian’s positive effects are negligible at best. For instance, it may lead to a small improvement in sleep latency (17Trusted Source, 18Trusted Source, 19Trusted Source).

Regardless, short-term intake of valerian root appears to be safe for adults, with minor, infrequent side effects (13Trusted Source).

Despite the lack of objective measurements behind valerian, adults may consider testing it out for themselves.

However, safety remains uncertain for use long-term and in special populations such as pregnant or lactating women.

SUMMARY

Valerian root is a popular supplement that may improve sleep quality and sleep disorder symptoms, at least in some people. More studies are needed on the safety of long-term use.

3. Magnesium

Magnesium is a mineral involved in hundreds of processes in the human body, and it’s important for brain function and heart health.

In addition, magnesium may help quiet the mind and body, making it easier to fall asleep (20).

Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate the production of melatonin. Magnesium is known to relax muscles and induces sleep (21Trusted Source).

One study found that a combination of magnesium, melatonin, and vitamin B was effective in treating insomnia regardless of the cause. (22Trusted Source)

Magnesium also appears to increase levels of gamma aminobutyric acid (GABA), a brain messenger with calming effects (23Trusted Source).

Studies report that insufficient levels of magnesium in your body may be linked to troubled sleep and insomnia (24Trusted Source).

On the other hand, increasing your magnesium intake by taking supplements may help you optimize the quality and quantity of your sleep.

One study gave 46 participants 500 mg of magnesium or a placebo daily for 8 weeks. Those in the magnesium group benefited from overall better sleep quality. This group also had higher blood levels of melatonin and renin, both hormones that regulate sleep (21Trusted Source).

In another small study, participants given a supplement containing 225 mg of magnesium slept better than those given a placebo. However, the supplement also contained 5 mg of melatonin and 11.25 mg of zinc, making it difficult to attribute the effect to magnesium alone (25Trusted Source).

It’s worth noting that both studies were performed on older adults, who may have had lower blood magnesium levels to start with. It’s uncertain whether these effects would be as strong in individuals with a good dietary magnesium intake.

SUMMARY

Magnesium has a relaxing effect on the body and brain, which may help improve sleep quality.

4. Lavender

The lavender plant can be found on almost all continents. It produces purple flowers that, when dried, have a variety of household uses.

Moreover, lavender’s soothing fragrance is believed to enhance sleep.

In fact, several studies show that simply smelling lavender oil shortly before sleep may be enough to improve sleep quality. This effect appears particularly strong in those with mild insomnia, especially females and young individuals (26Trusted Source, 27Trusted Source).

A small study in older people with dementia also reports that lavender aromatherapy is effective at improving sleep disturbance symptoms. Total sleep time increased. Fewer people also woke up very early (at 3 a.m.) and found themselves unable to get back to sleep (28Trusted Source).

Another study gave 221 people with anxiety disorder 80 mg of a lavender oil supplement or a placebo per day.

By the end of the 10-week study, both groups had experienced improvements in the quality and duration of sleep. However, the lavender group experienced 14–24% greater effects without any reported unpleasant side effects (29Trusted Source).

Though lavender aromatherapy is considered safe, the oral intake of lavender has been linked to nausea and stomach pain in some cases. Essential oils are intended for aromatherapy and not oral ingestion (27Trusted Source).

It’s also worth noting that only a limited amount of studies could be found on the effects of lavender supplements on sleep. Thus, more research is needed before strong conclusions can be made.

SUMMARY

Lavender aromatherapy may help improve sleep. More studies on lavender supplements are needed to evaluate their efficacy and safety.

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5. Passionflower

Passionflower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia.

The species of passionflower linked to sleep improvements are native to North America. They’re also currently cultivated in Europe, Asia, Africa, and Australia.

Passionflower’s sleep-promoting effects have been demonstrated in animal studies. However, its effects in humans appear to depend on the form consumed (30Trusted Source, 31Trusted Source).

One study in humans compared the effects of a passionflower tea with those of a placebo tea made from parsley leaves (32Trusted Source).

Participants drank each tea about 1 hour before bed for a period of 1 week, taking a 1-week break between the two teas. Each tea bag was allowed to steep for 10 minutes, and researchers took objective measurements of sleep quality.

At the end of the 3-week study, the objective measurements indicated the participants hadn’t experienced improvements in sleep.

However, when they were asked to rate their sleep quality subjectively, they rated it around 5% higher following the passionflower tea week compared with the parsley tea week (32Trusted Source).

In a recent study of people with insomnia, those who took passionflower extract over a 2-week-period saw significant improvements in certain sleep parameters when compared with a placebo group (33Trusted Source).

Those parameters were:

  • total sleep time
  • sleep efficiency, or the percentage of time spent sleeping as opposed to lying awake in bed
  • wake time after sleep onset

On the other hand, a 1998 study compared the effects of a 1.2-gram passionflower supplement, conventional sleeping pills, and a placebo. The researchers found no difference between the passionflower supplements and the placebo (34Trusted Source).

More studies are needed, but it’s worth noting that passionflower intake is generally safe in adults. For now, it seems that passionflower may provide more benefits when consumed as a tea or extract as opposed to a supplement.

SUMMARY

Passionflower tea or extract may help slightly improve sleep quality in some individuals. However, the evidence is mixed and some studies have found no effects. Thus, more studies are needed.

6. Glycine

Glycine is an amino acid that plays an important role in the nervous system. Studies show it may also help improve sleep.

Exactly how this works is unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signaling that it’s time to sleep (35Trusted Source, 36Trusted Source).

In one 2006 study, participants experiencing poor sleep consumed 3 grams of glycine or a placebo immediately before bedtime.

Those in the glycine group reported feeling less fatigued the next morning. They also said their liveliness, peppiness, and clear-headedness were higher the next morning (37).

A 2007 study also investigated the effects of glycine in participants experiencing poor sleep. Researchers took measurements of their brain waves, heart rate, and breathing while they slept.

Participants who took 3 grams of glycine before bedtime showed improved objective measures of sleep quality compared with the placebo group. Glycine supplements also helped participants fall asleep faster (38).

Glycine also improves daytime performance in individuals who are temporarily sleep-deprived, according to one small study.

Participants had their sleep restricted for 3 consecutive nights. Each night, before bedtime, they took either 3 grams of glycine or 3 grams of placebo. The glycine group reported greater reductions in fatigue and daytime sleepiness (39Trusted Source).

You can buy glycine in pill form or as a powder that can be diluted in water. Taking up to 0.8 grams/kg of body weight per day appears to be safe, but more studies are needed. Many sleep study participants only took 3 grams a day (40Trusted Source).

You can also increase your glycine intake by eating foods rich in the nutrient, including:

  • animal products such as bone broth, meat, eggs, poultry, and fish
  • beans
  • spinach
  • kale
  • cabbage
  • fruits like bananas and kiwis

SUMMARY

Consuming glycine immediately before bedtime may help you fall asleep faster and improve the overall quality of your sleep.

7–9. Other supplements

There are many additional sleep-promoting supplements on the market. However, not all are supported by strong scientific research.

The list below describes a few additional supplements that may be beneficial to sleep but require more scientific investigation.

Kava is another plant that’s been linked to sleep-promoting effects in some studies. It originates from the South Pacific islands, and its root is traditionally prepared as a tea. It can also be consumed in supplement form.

However, kava use has also been linked to severe liver damage, potentially due to low-quality production or adulteration. Some countries, like Canada and parts of Europe, have even banned its use (48Trusted Source, 49Trusted Source).

Proceed with extra caution before using kava. Only buy supplements that have been certified by a reputable third-party organization.

SUMMARY

Tryptophan, ginkgo biloba, and L-theanine may also help promote sleep. However, they tend to have fewer studies backing them up, so more research is needed before strong conclusions can be made. Use caution before trying kava for sleep.

Other over-the-counter (OTC) options

Other sleep aids that you can find over the counter are diphenhydramine and doxylamine succinate. They’re both antihistamines.

Diphenhydramine is the active ingredient in popular allergy remedies such as Benadryl. Diphenhydramine’s primary use isn’t as a sleep drug, but it does cause drowsiness and has been used to promote sleep.

Diphenhydramine is also found in ZzzQuil, Unisom SleepGels, and Unisom SleepMelts. Doxylamine succinate is the active ingredient in the sleep aid Unisom SleepTabs.

The evidence in favor of their use as sleep aids is weak. Many experts recommend against diphenhydramine and doxylamine succinate, with some saying that they reduce sleep quality (17Trusted Source, 50Trusted Source, 51).

Other side effects may include dizziness, confusion, and dry mouth (17Trusted Source).

Long-term use of OTC sleep aids can lead to drug tolerance. Over time, the use of anticholinergics, such as antihistamines, can increase your risk of dementia as well (52, 53Trusted Source).

If you’re interested in trying these sleep aids, you should stick to occasional use. They should never be used for more than 2 weeks at a time (54).

However, people with respiratory conditions, high blood pressure, or heart disease should avoid both of these drugs altogether. They may induce a nervous system reaction that leads to tachycardia, or an elevated heart rate (55Trusted Source).

Older adults, especially those with liver or kidney issues, shouldn’t use diphenhydramine. They’re at an increased risk of its negative side effects (52).

SUMMARY

The antihistamines diphenhydramine and doxylamine succinate may help you sleep, although that isn’t their primary purpose. Much stronger evidence is needed. Also, be aware of the possible side effects before taking these drugs.

Risks and precautions

You should consult your doctor before using any herbs or OTC medications for sleep, especially since there’s the potential for drug interactions with medications such as blood thinners.

Also, let your doctor know if your sleep troubles last for longer than 2 weeks.

Many OTC sleep aids only result in minor side effects. However, it’s important to be cautious, since relatively little is known about the long-term effects of some of them.

Side effects that have been associated with specific sleep aids are listed below. Some of these side effects were only reported anecdotally or in a few studies, or they were only observed in people who received high doses:

In general, women who are pregnant or breastfeeding should speak to their doctors before trying these or any other supplements. Most supplements should be avoided since there’s little research to confirm that they’re safe for this population.

Magnesium, glycine, and tryptophan are all important to fetal development and don’t have to be avoided if you’re pregnant or breastfeeding. However, your doctor will still need to advise you of the proper dosage to avoid potential side effects (62Trusted Source, 63, 64Trusted Source).

SUMMARY

Many OTC sleep aids only result in minor side effects when used short term. You should still consult your doctor before using any herbs or OTC medications for sleep. Avoid most of these products entirely if you’re pregnant or breastfeeding.

The bottom line

If you’re interested in trying these out, you can find most of the above in some form online.

Keep in mind that high-quality sleep is just as important for overall health as eating well and exercising regularly.

Nevertheless, many people have trouble falling asleep, wake up frequently, or fail to wake up feeling rested. This makes it challenging to maintain optimal health and well-being.

Before taking any medications, try incorporating good sleep practices into your routine, such as keeping electronics out of the bedroom and limiting caffeine intake before bedtime.

The supplements above are one way to increase the likelihood of achieving restful sleep. That said, they’re probably most effective when used in combination with good sleep practices and habits.

Products to try

These natural sleep aids come in a variety of forms, such as pills, powders, and teas. Shop for them online:

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Written by Alina Petre, MS, RD (NL) — Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Updated on August 7, 2020

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Top 10 Benefits of Sleeping Naked

Overview

Sleeping naked might not be the first thing you think about when it comes to improving your health, but there are some benefits that might be too good to ignore. Since sleeping naked is pretty easy to try yourself, it might be time to strip down and get your snooze on. For your health, that is.

As it turns out, there are many benefits of sleeping naked. You may have heard of some of these, but others might surprise you.

1. Fall asleep faster

Your body temperature is one key to how you fall asleep. It’s actually part of your circadian rhythm, the biological rhythm that acts as your body’s “clock” for sleep.

Cooling down tells your body that it’s time to sleep, so sleeping naked — and allowing your body temperature to go down — can actually help you fall asleep faster.

2. Better sleep quality

Not only does cooling your body help you fall asleep faster, it also improves your overall sleep quality. The ideal temperature for your bedroom is somewhere between 60 and 67°F (15 to 19°C).

One 2012 studyTrusted Source from the National Institutes of Health found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

If it’s too cold or too hot, you risk impacting your rapid eye movement sleep, which is the dream stage of sleep that helps refresh your brain and body. Sleeping naked is one way to stay cool beneath the covers.

DID YOU KNOW?

According to the Centers for Disease Control and PreventionTrusted Source, chronic sleep deprivation is linked to many health conditions including type 2 diabetes, heart and blood vessel disease, obesity, and depression.

3. Keeps skin healthy

Because sleeping naked can help increase your overall sleep quality, it can also improve your skin. One small study looked at whether poor sleep limited the skin’s ability to heal from a small wound.

They split participants into three groups — one that received “adequate” sleep, one that was sleep deprived, and a third that was sleep deprived but received extra nutrients. What they found was that the group that slept well recovered faster than the other two groups. And the extra nutrition? It didn’t make a significant difference in how fast the wounds healed.

This shows that getting enough sleep could help your skin to recover and stay healthy, and if sleeping naked helps that happen, even better.

4. Reduce stress and anxiety

Another reason sleeping naked might be a good change is that it could help reduce your overall stress and anxiety. It’s no secret that poor sleep has a major impact on your stress levels. Studies suggest that poor sleep is linked to depression and even increased suicide risk.

While stress and anxiety can both cause insomnia, it’s important to remember that improving your sleep quality — and getting enough sleep — may help.ADVERTISEMENTTry a top-rated app for meditation and sleep

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5. Prevent weight gain

If you’re having problems falling asleep, it could be wreaking havoc on your life in many ways. One study followed over 21,000 people for three years and found a possible link between inadequate sleep and weight gain. Individuals who reportedly slept equal to or less than 5 hours per night were more likely to gain weight.

Another way sleeping naked could help keep you trim? Keeping your body colder at night may help boost your calorie-burning abilities. A small study following five men discovered that exposure to cooler temperatures, around 66°F (19°C), helped their bodies increase brown fat activity.

6. Lower risk of heart disease and type 2 diabetes

If you aren’t getting enough sleep at night, you could be at risk for diabetes or heart disease. A 2010 studyTrusted Source looked at data from 1,455 people over six years and found an association between lower sleep duration and increased risk of diabetes, which in turn can raise your risk for heart disease.

By sleeping naked, you may increase your ability to fall asleep faster and stay asleep, which could make all the difference when it comes to your health.

7. Promote vaginal health

Sleeping naked is also a great way to increase vaginal health and avoid yeast infections. Tight-fitting or sweaty underwear can increase your risk of a vaginal yeast infection since yeast likes to grow in warm, moist places.

Regardless of what you wear during the day, sleeping naked is an easy way to air out your vagina and keep it healthy.

8. Increase male fertility

Women aren’t the only ones who can benefit from sleeping naked. A recent study of 656 males suggested a link between wearing tight-fitting underwear and lower sperm count. Men who reported wearing boxers had a higher sperm concentration and total sperm count than those who wore tight underwear.

Sleeping naked is a great way to keep testicles cool and at an optimal temperature for sperm health.

9. Boost self-esteem

Sleeping naked is also a great way to get in touch with your body and boost your self-esteem. One study found that spending time naked helped boost self-esteem and overall body image, which is definitely a win when it comes to embracing self-love.

10. Improve your relationship

While sex can be a great part of your relationship, sleeping naked with your partner can be just as wonderful. In fact, one study discovered that skin-to-skin contact between adults stimulates the release of oxytocin, which plays an important role in building attachment between partners.

Even better? Touching your partner is also great for your health — not just your relationship — and sleeping naked is a fantastic way to reap both benefits.

The takeaway

Even if you aren’t comfortable sleeping completely naked, reducing the number of layers you wear at night — or even just ditching your bra or underwear — is an easy way to take advantage of these benefits.

When it comes to sleep, the important thing is that you’re taking steps to ensure you’re getting enough good sleep.ADVERTISEMENTTry a top-rated app for meditation and sleep

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Written by Jandra Sutton — Updated on June 12, 2020

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Everything to Know About Your Circadian Rhythm

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Your circadian rhythm helps control your daily schedule for sleep and wakefulness. This rhythm is tied to your 24-hour body clock, and most living things have one. Your circadian rhythm is influenced by outside things like light and dark, as well as other factors. Your brain receives signals based on your environment and activates certain hormones, alters your body temperature, and regulates your metabolism to keep you alert or draw you to sleep.

Some may experience disruptions to their circadian rhythm because of external factors or sleep disorders. Maintaining healthy habits can help you respond better to this natural rhythm of your body.

How it works

There are several components that make up your body’s circadian rhythm. It is one of four biological rhythms in the body.

Cells in your body

First, cells in your brain respond to light and dark. Your eyes capture such changes in the environment and then send signals to different cells about when it’s time to be sleepy or awake.

Those cells then send more signals to other parts of the brain that activate other functions that make you more tired or alert.

Hormones play a role

Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.

Other factors

Body temperature and metabolism are also part of your circadian rhythm. Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.

Other factors may also influence your circadian rhythm. Your rhythm may adjust based on your work hours, physical activity, and additional habits or lifestyle choices.

Age is another factor that influences your circadian rhythm. Infants, teens, and adults all experience circadian rhythms differently.

Circadian rhythm in babies

Newborns do not have a circadian rhythm developed until they are a few months old. This can cause their sleeping patterns to be erratic in the first days, weeks, and months of their lives. Their circadian rhythm developsTrusted Source as they adapt to the environment and experience changes to their bodies. Babies begin to release melatonin when they are about three months old, and the hormone cortisol develops from 2 months to 9 months old.

Toddlers and children have a fairly regulated sleep schedule once their circadian rhythm and corresponding body functions mature. Children need about 9 or 10 hours of sleep a night.

Circadian rhythm in teens

Teenagers experience a shift in their circadian rhythm known as sleep phase delay. Unlike in their childhood years with early bedtimes around 8 or 9 p.m., teenagers may not get tired until much later in the night.

Melatonin may not rise until closer to 10 or 11 p.m. or even later. That shift also results in a teenager’s need to sleep later in the morning. Their peak sleepy hours at night are from 3 a.m. to 7 a.m. — or may even be later — but they still need the same amount of sleep as children.

Circadian rhythm in adults

Adults should have a pretty consistent circadian rhythm if they practice healthy habits. Their bedtimes and wake times should remain stable if they follow a fairly regular schedule and aim for seven to nine hours of sleep every night. Adults likely get sleepy well before midnight, as melatonin releases into their bodies. They reach their most tired phases of the day from 2 to 4 a.m. and 1 to 3 p.m.

Older adults may notice their circadian rhythm changes with age, and they begin to go to bed earlier than they used to and wake in the wee hours of the morning. In general, this is a normal part of aging.ADVERTISEMENTTry a top-rated app for meditation and sleep

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How it gets out of sync

Sometimes it is not possible to follow your circadian rhythm, and your lifestyle needs and internal clock clash. This can occur because of:

  • Overnight or off-hours work shifts that go against the natural light and dark times of day.
  • Work shifts with erratic hours.
  • Travel that spans the course of one or more different time zones.
  • A lifestyle that encourages late-night hours or early wake times.
  • Medications you take.
  • Stress.
  • Mental health conditions.
  • Health conditions like brain damage, dementia, head injuries, or blindness.
  • Poor sleep habits, including lacking a sleep schedule, eating, or drinking late at night, watching screens too close to bedtime, or not having a comfortable sleeping space.

How to reset

You may experience disruptions to your circadian rhythm, but you can get it back on track. Here are some tips for promoting a healthy 24-hour schedule:

  • Try to adhere to a routine each day.
  • Spend time outdoors when it’s light outside to boost your wakefulness.
  • Get enough daily exercise — twenty or more minutes of aerobic exercise is generally recommended.
  • Sleep in an environment that promotes rest with proper lighting, a comfortable temperature, and a supportive mattress.
  • Avoid alcohol, caffeine, and nicotine in the evenings.
  • Power down your screens well before bedtime and try engaging in something analog, such as reading a book or meditating.
  • Do not nap late in the afternoon or evening.

Sleep disorders

Sometimes alterations to your circadian rhythm may be the sign of a more serious condition like a circadian rhythm sleep disorder. Two of these disorders are advanced sleep phase and delayed sleep phase. You may be more susceptible to these if you work an irregular shift, are blind, or are a teenager or older adult.

Delayed sleep phase disorder occurs when you go to bed and awaken two hours or more after most people. You may think of yourself as a “night owl.” Teenagers and young adults are more prone to this condition.

Advanced sleep phase disorder is the opposite of delayed sleep phase disorder. You actually fall asleep a few hours before most people and then awaken very early in the morning.

Disorders related to your circadian rhythm may result in having difficulty falling asleep at night, waking frequently throughout the night, and waking and not being able to go back to sleep in the middle of the night.

Symptoms related to these conditions include:

Other conditions that are tied into your circadian rhythm include:

  • jet lag, caused from traveling over several time zones quickly
  • shift work disorder, caused by an off-hours job or a job with unpredictable hours
  • irregular sleep-wake disorder, caused by an inability to set a regular sleep and wake schedule

Treating these conditions may include a variety of approaches. You may try to:

Health effects

Maintaining your circadian rhythm is vital to your health. If you experience a disruption to your circadian rhythm and struggle to get the proper amount of sleep, you may experience both short-term and long-term consequences to your health.

Disruption to your circadian rhythm can cause health conditions in several parts of the body in the long term. This includes your:

  • organs
  • cardiovascular system
  • metabolism
  • gastrointestinal system
  • skin

You may be more susceptible to diabetes, obesity, and mental health conditions as well.

Short-term disruptions to your circadian rhythm may result in problems with memory or lack of energy. It may also take longer to heal an injury if you don’t get enough sleep.

When to talk with a doctor

There are several reasons you may want to talk to a doctor about an issue with your circadian rhythm. If you experience one of these issues for a prolonged period, consider making a doctor’s appointment:

  • Have trouble achieving adequate sleep every night
  • Cannot fall asleep easily
  • Awaken several times a night and fail to get quality sleep
  • Have trouble waking up
  • Feel extremely tired during waking hours

The bottom line

Your circadian rhythm is your body’s natural way of keeping to its 24-hour body clock, helping your body operate on a healthy sleep-wake schedule. Living a healthy, active lifestyle that promotes proper rest will help you maintain this important component of your body.

Reach out to your doctor if you experience prolonged difficulties sleeping or extreme fatigue during the day to find out how you can realign with your circadian rhythm and get proper rest.ADVERTISEMENTTry a top-rated app for meditation and sleep

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Put Plants in Your Room for Better Sleep, According to Astronauts

We can all benefit from plant power, whether you’re in deep space or right here on Earth.

Imagine you’re in deep space, with nothing to look at but the blinking lights of the command center and a sky full of distant stars. With no sunrise or twilight to look forward to, it might be a bit difficult to fall asleep.

Plus, being the only one out there would probably get a little lonely. That’s where plants come in.

The cosmonaut Valentin Lebedev said his plants on the Salyut space station were like pets. He deliberately slept near them so he could look at them before he drifted off to sleep.

He’s not the only one. Nearly every space program has used greenhouses as a way to improve the living space of their astronauts.

Plants can be beneficial for physical and mental health in a variety of ways. New research from Beihang University in Beijing, also known as Beijing University of Aeronautics and Astronautics, shows that having just a few houseplants in your home can also help you sleep better.

How do plants improve sleep quality? 

According to the new study, interacting with plants before going to sleep can help improve sleep quality for people living in isolated environments, including deep space.

The research could have a significant impact on the way future space programs structure living spaces for astronauts, and could lead to plants being prioritized more in the future.

Calming colors

Color is partly responsible for the calming quality of plants.

During the study, participants were asked to interact with plants in their room before going to sleep. The researchers investigated the effects of three different plant species:

Researchers took saliva samples and monitored participants’ sleep, concluding that green plants (coriander and strawberry) had the most positive effects on the sleep cycles and emotional well-being of the participants.

This suggests that the green color of plants produces a soothing effect.

Soothing smells

The research also showed that the fragrance of edible plants like coriander and strawberry may help with mood regulation and relaxation. The results demonstrated that emotion and sleep are closely linked.

Previous research supports this theory, suggesting that the fragrance of natural plants and flowers can help regulate the nervous system and help you fall asleep faster.

This is one of the reasons aromatherapy is used to improve sleep quality.

Other studies have shown that the smell of certain edible plants can even increase dopamine levels, also known as the happy hormone.

Less stress

Researchers found that just 15 minutes of interaction with green plants may help:

  • reduce cortisol (stress hormone) concentrations
  • reduce sleep latency (the time it takes you to fall asleep)
  • improve sleep integrity by reducing the number of micro-awakening events (the number of times you come out of deep sleep during the night)

These factors all add up to a better, more restful night’s sleep, helping you wake up feeling refreshed.ADVERTISEMENTTry a top-rated app for meditation and sleep

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How to use plants for better sleep at home

You’ll get the most benefit from your houseplants by keeping them in the room where you sleep. There are also ways you can boost their sleep-improving qualities.

Try to interact with your plants regularly

On top of having plants in your room, you can also try connecting with them, especially before bed. You can do this by watering them, touching them, or smelling them.

Aim to spend 15 minutes with your plants before you go to sleep to help you feel calmer, especially if you’ve had a stressful day.

Use your plants as part of an evening meditation practice

Caring for plants can be a form of movement meditation as you mindfully go from plant to plant while you water and prune.

You can also use your plants as part of a meditation practice before you go to sleep. Even something as simple as brushing your hand against a leaf and smelling the scent can be a form of meditation. Aromatic herbs and geranium plants are especially good for this.

You can also try sitting with your eyes closed and reflecting on your plants. Observe what thoughts and associations come to mind.

Spend some time appreciating your plants

One of the easiest ways to benefit from your plants is to carve out a moment in your day to admire them. This would ideally be in the evening before you go to sleep, but it’s beneficial any time of day.

Research from Sichuan Agricultural University shows that simply looking at a pot of bamboo for 3 minutes can have a relaxing effect on adults, helping lower blood pressure and anxiety.

Getting the best out of your plants

A whole range of houseplants can be beneficial to your health. According to the new research, the best plants for improving sleep quality include:

  • plants with green leaves, like dracaenas and rubber plants
  • plants with colored flowers, particularly yellow and white
  • edible plants, like strawberry, basil, and chickweed
  • plants known for their soothing fragrance, such as lilac or ylang-ylang

Introducing just one small plant to your sleeping space can help you feel calmer and sleep better. The power of plants is something we can all benefit from, whether you’re in deep space or right here on Earth.

Elizabeth Harris is a writer and editor with a focus on plants, people, and our interactions with the natural world. She’s been happy to call many places home and has traveled across the world, collecting recipes and regional remedies. She now splits her time between the United Kingdom and Budapest, Hungary, writing, cooking, and eating. Learn more on her website.

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