“Different chemicals can affect sleep in different ways, but we still have much to learn about the effects of supplements and drugs, such as cannabis, on sleep,” she says. “Some strains of cannabinoids may promote sleep while others have the opposite effect of promoting alertness.”

Studies have additionally proven that magnesium may also help the physique chill out and enhance your capacity to go to sleep, however Dr. Shamin-Uzzamin says extra research have to be performed.  Dr. Shamin-Uzzaman provides that as a result of the FDA does not regulate over-the-counter dietary supplements, there could also be variable portions of the particular ingredient in every capsule.  

Nap sparingly. 

When it involves napping that will help you make amends for relaxation, there’s excellent news and dangerous information. The excellent news is that it may be useful should you’re coping with sleep deprivation, which is outlined as not getting ample hours of sleep to really feel well-rested, which may consequence after having one too many late nights out, doom scrolling earlier than mattress, or coping with sleep problems. The dangerous information is that napping for too lengthy can truly make it tougher so that you can sleep at evening. 

Dr. Shamin-Uzzaman explains that napping through the day decreases your sleep drive, which you have to go to sleep at evening. Basically, the upper your sleep drive is, the better it’s so that you can go to sleep. “It’s sort of like snacking all afternoon can ruin your dinner because you won’t be as hungry,” she says. “So, if you wake up in the morning and stay awake all day, it will be easier to fall asleep at night than if you took a nap during the day.” 

Dr. Wang provides that when naps are taken later within the day, it’d adversely have an effect on your capacity to keep up a standard bedtime. She says that naps are most helpful once you restrict them to half-hour or much less. 

“It’s important to understand the needs of your body and how naps affect you individually,” says Dr. Shamin-Uzzaman. “If you find that napping during the day makes it hard for you to sleep at night, then avoid naps. If you find yourself struggling to stay awake because of insufficient sleep the night before, then a scheduled 30-minute nap no later than early afternoon may help.” 

Evaluate your life and plan accordingly. 

Unfortunately, there isn’t a “one-size-fits-all” method to discovering a sleep schedule that’s fool-proof; it is depending on every individual. Dr. Shamin-Uzzaman explains that everybody’s circadian clock tells them when they need to be asleep and when they need to be awake and that everybody’s circadian clock is simply completely different.