9 Things That Will Help You Fall Asleep, According to a Sleep Psychologist

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9 Things That Will Help You Fall Asleep, According to a Sleep Psychologist
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As it turns out, more is not merrier when it comes to taking melatonin

Photo: Debrocke/ClassicStock/Getty Images If you’ve ever had trouble getting to sleep, there’s a good chance you’ve dove down a late-night Google wormhole, searching for the best ways to fall asleep. The bad news is that a lot of these products that claim to help you fall, and stay, asleep don’t work too well, or aren’t based in the most up-to-date science. And according to Dr. Paul Glovinsky, clinical director of the St.

$60 at Amazon Buy $60 at Amazon Buy Temperature-regulating sheets and sleepwear Sheex Original Performance Sheet Set With 2 Pillowcases, Queen “Cool, dark, and quiet. That’s really important, and we’re learning more and more that temperature changes are intimately connected with how well we sleep. Essentially, what we are are little engines, making a lot of heat all day as we’re doing our living, and as we go to sleep, we lose that core body heat.

$23 at Amazon Buy $23 at Amazon Buy Night-shift apps for electronics f.lux “If it’s only 8 p.m., you can’t get too comfy. You stay moderately engaged, and as your body temperature is decreasing and you’re trying to build sleepiness, you get less and less engaged. So in the beginning of the evening, people do have their email and their Instagram or whatever they’re doing. But you [turn on] f.lux or Night Shift [on your device].

The manufacturers are kind of getting wind of this, so there’s less emphasis on ten milligrams, which is a lot of melatonin. So they’re making products that are much smaller doses, more toward the physiological range, and also time-released to try to mimic the secretion of melatonin. Often, one or two milligrams, if you’re going to take it at bedtime as kind of a sleep aid, will do the trick if it’s going to work. I use 0.

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