This third one is what I study. The “synaptic homeostasis hypothesis” is this idea that during the day, we make all these connections with the world around us. It used to be like, “Don’t go over there—the lions live there now.” Now it’s like, “What did Barbara say to me in the office?” These excitatory connections we make during the day result in the neurons in our brains getting overall higher activation. Then during the nighttime when we sleep, we have a downregulating process where the things that didn’t really matter to your survival sink to the bottom, and the things that are most relevant to your survival rise to the top. What deep sleep does is all the neural processing, and what REM sleep [rapid-eye-movement sleep] and light sleep do is basically integrate that into your long-term personality and understanding of the world.

According to the European Neurology Journal, calcium levels are at their highest during our deep rapid eye movement (REM) sleep periods. What this means is that if you never get to the REM sleep phase or if it’s limited, it could be related to a calcium deficiency. Researchers indicate that the calcium is important because it helps the cells in the brain use the tryptophan to create melatonin — a natural body-producing sleep aid. (4)
If you’re anxious or distressed at bedtime, the best medicine may be a face full of ice-cold water. When you’re in a full-on state, your nervous system desperately needs to be reset to help you calm down. Submerging your face in a bowl of cold water triggers an involuntary phenomenon called the Mammalian Dive Reflex, which lowers your heart rate and blood pressure. Then it’s off to bed with a soothed system.
The latter portion of this plan is meant to tidy up some of the loose ends, including conditions that can undermine sleep. If the early changes haven't proven to be effective or relevant, it may be because other issues are at play. Ultimately, if your efforts aren't rewarded in the end, it may be useful to speak with a sleep doctor who can provide you the personal assistance you need to overcome any remaining problems. This advice is generally good for all, but carefully crafting it to attend to your individual needs may make it invaluable.
To start, we collected a list of 200 products widely available at drugstores and supplement shops, from Walgreens and CVS to Vitacost and Amazon. We limited the list to products marketed for adults and available without a prescription. We also made sure to include both natural and synthetic options — the common active ingredients in each work a little differently.
21st Century Melatonin 3 mg, 21st Century Melatonin 5 mg, 21st Century Melatonin Quick Dissolve Tablets 10 mg, Advanced Orthomolecular Research Ortho-Sleep, Allergy Research Group Melatonin 20 mg, Allergy Research Group Melatonin 3 mg, Alteril All Natural Sleep Aid, Amazing Formulas Sleeping Formula, Amazing Nutrition Melatonin 10 mg, American Biosciences SLEEPSolve 24/7 Tablets, Bach Original Flower Remedies Rescue Sleep Liquid Melts, Bach Original Flower Remedies Rescue Sleep Spray, Bell Lifestyle Master Herbalist Series Sound Sleep #23, Berry Sleepy, Boiron Quietude Quick Dissolving Tablets, Botanic Choice Homeopathic Sleep Formula, Botanic Choice Melatonin Orange-Flavored Lozenges, Botanic Choice Restal, Buried Treasure Sleep Complete, California Gold Nutrition Targeted Support Sleep 101, California Xtracts G’Night Sleep Formula, Cenegenics Rest Assured Capsules, Christopher’s Original Formulas Slumber, Country Life 5-HTP, Country Life Melatonin 1 mg, Country Life Melatonin 3 mg, CTD Labs Noxitropin PM Sleep Aid Fruit Punch, DaVinci Laboratories Liposomal Melatonin Spray, Doctor’s Best 5-HTP, Doctor’s Best L-Tryptophan 500 mg, Doctor’s Best Melatonin 5 mg, Dragon Herbs Lights Out, Dream Water Zero Calorie Sleep & Relaxation Shot Snoozeberry, Earth’s Bounty Sleep Perfect, Eclectic Institute Valerian Passion Flower, Emerald Laboratories Sleep Health, Emergen-C Emergen-zzzz Nighttime Sleep Aid with Melatonin Mellow Berry, Enzymatic Therapy Fatigued to Fantastic, Enzymatic Therapy Sleep Tonight Drops, Enzymatic Therapy Sleep Tonight Tablets, Flora Sleep Essence, FutureBiotics Relax & Sleep, Gaia Herbs RapidRelief Sound Sleep, Gaia Herbs Sleep & Relax Caffeine-Free Tea Bags, Gaia Herbs SleepThru Liquid Phyto-Caps, Health King Quality Sleep Herb Tea, Herb Pharm Relaxing Sleep, Herbs Etc. Deep Sleep Alcohol-Free Softgels, Hyland’s Calms Forte Sleep Aid, Hyland’s Calms Nerve Tension and Sleeplessness Relief Tablets, InstaSleep Sleep Aid, Irwin Naturals Power to Sleep PM, Irwin Naturals Power to Sleep PM Melatonin-Free, Jarrow Formulas 5-HTP Capsules, Jarrow Formulas L-Tryptophan 500 mg Capsules, Jarrow Formulas Melatonin Sustain, Jarrow Formulas Sleep Optimizer Capsules, Jarrow Formulas Theanine 200, Just Potent Melatonin, Kirkman Labs Restless Sleep Herbal Blend, L.A. Naturals Sleep Complex with Valerian & Melatonin, Liddell Homeopathic Insomnia Oral Spray, Life Enhancement Sleep Tight, Life Extension Enhanced Natural Sleep with Melatonin, Life Extension Melatonin 1 mg Tablets, Life Extension Melatonin 6-Hour Timed Release, Life Extension Natural Sleep Melatonin, Life Flo Health Melatonin Body Cream, Luminite Natural Sleep Support Capsules, Mason Natural L-Tryptophan Sleep Formula, Mason Natural Relax & Sleep Tablets, Maxi Health Mel-O-Drop Liquid, MD Products SleepMD, MegaFood Dream Release, Metabolic Maintenance 5-HTP, Midnite PM Drug-Free Sleep Aid, Midnite Sleep Aid Tablets, MRM Melatonin 3 mg, NatraBio Insomnia Relief, Natrol Advanced Melatonin Calm Sleep, Natrol Advanced Sleep Melatonin 10 mg Time-Released Tablets, Natrol Melatonin 1 mg, Natrol Melatonin 10 mg Fast Dissolve Tablets, Natrol Melatonin 2.5 mg Liquid, Natrol Melatonin TR 3 mg, Natrol Sleep’n Restore, Natural Balance Herbal Slumber Melatonin and Valerian Formula, Natural Care SleepFix, Natural Factors 5-HTP, Natural Factors Melatonin, Natural Factors Sleep Relax with Valerian & Hops, Natural Factors Stress Relax Tranquil Sleep Tablets, Natural Vitality Natural Calm Calmful Sleep Wildberry Flavor, Nature Made Max Strength Melatonin Tablets 5 mg, Nature Made Melatonin + 200 mg L-Theanine Softgels, Nature Made Melatonin Gummies, Nature Made Sleep Softgels, Nature Made VitaMelts Sleep Chocolate Mint, Nature’s Answer Slumber, Nature’s Bounty Dual Spectrum Bi-Layer Melatonin Tablets, Nature’s Bounty Maximum Strength Melatonin 10 mg Capsules, Nature’s Bounty Melatonin 1 mg, Nature’s Bounty Melatonin 3 mg, Nature’s Bounty Sleep Complex Gummies, Nature’s Bounty Super Strength Melatonin 5 mg, Nature’s Bounty Valerian Root 450 mg Plus Calming Blend Capsules, Nature’s Lab L-Theanine 200 mg, Nature’s Plus Sleep Assure, Nature’s Trove L-Theanine 200 mg, Nature’s Truth Valerian Root, Nested Naturals Luna Sleep Aid, NeuroScience Inc. Kavinace Ultra PM, New Chapter Zyflamend Nighttime Vegetarian Capsules, New Nordic Melissa Dream Sleep Formula, NoctuRest, NOW Foods 5-HTP, NOW Foods L-Theanine, NOW Foods L-Tryptophan, NOW Foods Melatonin 10 mg, NOW Foods Sleep, NOW Foods Valerian Root, NutraLife Melatonin 5 mg Tablets, Nutricology Melatonin 20 mg, Nutricology Slow Motion Melatonin, Nutriden Advanced Sleep Aid Supplement, Nutrition53 Sleep1, NutritionWorks Sleep Soundly Melatonin 10 mg, Olly Restful Sleep Vitamin, Oregon’s Wild Harvest Sleep Better, ProSupps Crash PM Shredder, Pure Encapsulations 5-HTP, Pure Encapsulations L-Theanine, Pure Encapsulations L-Tryptophan, Pure Encapsulations Melatonin 3 mg, Pure Encapsulations Seditol, Pure Vegan SleepAway, Puritan’s Pride Quick-Dissolving L-Theanine 200 mg, Puritan’s Pride Super Snooze with Melatonin, Puritan’s Pride Super Strength Rapid Release Melatonin, Puritan’s Pride Valerian Root, Quality of Life Pure Balance Serotonin Capsules, Radiance Platinum Melatonin Tablets, Rainbow Light Sleep Z-z-zen, Ridge Crest Herbals DreamOn Natural Sleep Aid, Schiff Knock-Out Melatonin with Theanine and Valerian Tablets, Serenity Natural Sleep Aid and Stress Relief, Siddha Flower Essences Sleep Homeopathic Liquid, Similasan Sleeplessness Relief, Sleep-Max Nature’s Night Time Sleep Aid, Solaray Sleep Blend SP-17, Solgar 5-HTP, Solgar Melatonin 3 mg, Solgar Melatonin 5 mg, Solgar Sweetest Dreams, Somnapure Natural Sleep Aid, Source Naturals Melatonin Serene Night, Source Naturals NightRest with Melatonin Tablets, Source Naturals NutraSleep, Source Naturals Seditol, Source Naturals Vegan True Melatonin, Sundown Naturals 5-HTP, Sundown Naturals Dissolvable Melatonin, Sundown Naturals Melatonin Gummies, Sundown Naturals Valerian Root Capsules, Superior Source Melatonin 5 mg Dissolve Tablets, Traditional Medicinals Organic Nighty Night Caffeine-Free Herbal Tea, Truly Dark Chocolate Melatonin Supplement, Twinlab Melatonin 3 mg Capsules, Vitafusion Beauty Sleep Gummies, Webber Naturals Timed Release Melatonin 5 mg Tablets, Youtheory Sleep, Zenwise Labs Sleep Support
Sleep stability means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends. The key is to settle into a groove or a cycle that your body understands and responds to. Once you do this, it’s really quite amazing. You’ll sleep better, feel better, have more energy, and worry less.
If you’ve tried natural remedy after natural remedy and are still having difficulty sleeping, it’s a good idea to talk about your insomnia with your doctor. Together, you can discuss your symptoms, which could point to underlying health issues that might be making it harder for you to fall asleep. She can also review any prescriptions that you’re taking to see whether they might be interfering with your ability to nod off.
Worry Earlier in the Day. When your mind is racing with concerns while you’re trying to fall asleep, that can make it nearly impossible to drift off. Instead, dedicate 15 minutes during the day to process these thoughts. Writing a to-do list or thinking about solutions can be a healthy way to deal with stress and prevent it from interfering with sleep later.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl O, Wispel C, Willigens B. Journal of sleep research, 2008, Apr.;17(1):1365-2869. But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime. Effects of afternoon "siesta" naps on sleep, alertness, performance, and circadian rhythms in the elderly. Monk TH, Buysse DJ, Carrier J. Sleep, 2002, Feb.;24(6):0161-8105.
1. Set up a strict routine involving regular and adequate sleeping times (most adults need about seven or eight hours sleep every night). Allocate a time for sleeping, for example, 11pm to 7am, and don’t use this time for anything else. Avoid daytime naps, or make them short and regular. If you have a bad night, avoid sleeping late, as this makes it more difficult to fall asleep the following night. The sad truth is that good sleep does require some discipline.
It depends on the sleep aid. Consumer Reports writes that while the antihistamine diphenhydramine isn’t physically addictive, it can be psychologically addictive. On the other hand, Mayo Clinic says that you’re unlikely to become dependent on melatonin with short-term use. Again, it’s best to talk to your doctor to figure out which option is best for you.
The amount of sleep needed each night varies, but for adults, getting at least seven hours every night is crucial to having a healthy mind and body. And when we don’t get enough sleep, our bodies aren’t the only things that suffer. The Centers for Disease Control and Prevention reports that a whopping 49.2 million people have trouble with focus due to lack of sleep, and the National Highway Traffic Safety Administrationreported that millions nod off while driving! (1, 2)
What are you waiting for? Download this simple, yet functional, sleep recorder and smart alarm today and start your tracking tonight! If you’d like even more information on why sleep is such an important component of your overall health, wellness and fitness efforts, please visit the Runtastic Blog today. We’re pleased to share a sleep series with interested users & readers to help YOU truly make the most of your shut eye. Sleep-related insights and further information on 24-hour tracking with Runtastic are also covered on our Fitness Channel on YouTube and throughout our social media channels. Go on - grab a cup of tea, settle in for a few moments & relax… Happy learning and sweet dreams.
Hypnosis is a state in which a person is more focused, aware, and open to suggestion. Although how it works is not understood, hypnosis may bring about physiological changes in the body such as decreased heart rate, blood pressure, and alpha wave brain patterns, similar to meditation and other types of deep relaxation. Hypnosis may be helpful in enhancing the effectiveness of cognitive-behavioral therapy and relaxation techniques. But the studies done so far are not well-designed.
A sleep deficit affects everything from someone's ability to pay attention in class to his or her mood. According to a National Sleep Foundation Sleep in America poll, more than 25% of high school students fall asleep in class, and experts have tied lost sleep to poorer grades. Lack of sleep also damages teens' ability to do their best in athletics.

Psychological stressors like deadlines, exams, marital conflict, and job crises may prevent us from falling asleep or wake us from sleep throughout the night. It takes time to "turn off" all the noise from the day. No way around it. If you work right up to the time you turn out the lights, or are reviewing all the day's events and planning tomorrow (sound familiar?), you simply cannot just "flip a switch" and drop off to a blissful night's sleep.
Essential oils are extracted directly from the bark, flower, fruit, leaf, seed, or root of a plant or tree. These oils are known for having a wide variety of health benefits, including sleep improvement. Many people toss and turn as a result of not doing enough to destress and relax before hitting the hay, but when it comes to encouraging a good night’s sleep, just smelling certain essential oils can help you wind down and rest better. In an aromatherapy essential oil diffuser, try using lavender, rose, and/or Roman chamomile oils to help you calm down and enter a deep, restorative sleep.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl O, Wispel C, Willigens B. Journal of sleep research, 2008, Apr.;17(1):1365-2869. But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime. Effects of afternoon "siesta" naps on sleep, alertness, performance, and circadian rhythms in the elderly. Monk TH, Buysse DJ, Carrier J. Sleep, 2002, Feb.;24(6):0161-8105.
Tryptophan. Tryptophan is a basic amino acid used in the formation of the chemical messenger serotonin, a substance in the brain that helps tell your body to sleep. L-tryptophan is a common byproduct of tryptophan, which the body can change into serotonin. Some studies have shown that L-tryptophan can help people fall asleep faster. Results, however, have been inconsistent.

Probably the most common wearable to measuring sleep right now is the Fitbit. I’ve studied these devices in depth in a well-controlled laboratory experiment where we’re monitoring brainwaves. I can say the Fitbit is pretty accurate in measuring when you’re asleep and when you’re wake, but when it comes to measuring sleep stages, basically any device that measures heart rate, like the Apple Watch, is totally inaccurate. That’s because they don’t sample at the frequency necessary to get a good read on your sleep stages.
When you eat and what you eat can significantly impact the quality of your sleep. While you don’t want to go to bed feeling hungry because low blood sugar can interrupt your sleep, it’s also not beneficial to eat right before you hit the sheets. Therefore, it’s best to eat 2-4 hours before going to bed. There are certain foods consumed during this window that can be beneficial for sleep, while other types of foods can hinder your slumber.
Limit Your Intake Of Caffeine, Alcohol, and Nicotine: Caffeine and nicotine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.

If you feel worn down or are lacking energy due to improper sleep, a hectic schedule or day-to-day stressors, learn how to fight fatigue naturally with insomnia herbs. Taking a few minutes for yourself and doing simple breathing exercises can be helpful, as can daily moderate exercise and getting adequate rest. Certain nutrients, botanicals and other compounds can also help to ward off or lessen the effects of general fatigue. Experiment with the following insomnia herbs and natural remedies for insomnia:
It’s a well-known fact that having a heavy meal just before bed can cause you to have a poor night of rest, but did you know that there are some foods that could help you sleep better? That doesn’t mean you need to add calories necessarily or eat a huge meal right before bed, but it could mean that you can incorporate some of these foods into your dinner or as a small after-dinner snack.
Social or recreational drugs like caffeine, nicotine, and alcohol may have a larger impact on your sleep than you realize. Caffeine, which can stay in your system as long as 14 hours, increases the number of times you awaken at night and decreases the total amount of sleep time. This may subsequently affect daytime anxiety and performance. The effects of nicotine are similar to those of caffeine, with a difference being that at low doses, nicotine tends to act as a sedative, while at high doses it causes arousals during sleep.

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Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation. Treating insomnia with a self-administered muscle relaxation training program: a follow-up. Gustafson R. Psychological reports, 1992, May.;70(1):0033-2941. Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.

Sleeping with Fido isn’t so bad, according to a new Mayo Clinic study that found people who had a dog in the bedroom slept better than those who didn’t. But don’t let your pooch crawl under the covers: Participants who snuggled with their pets had poorer sleep quality than those who didn’t. If pet "co-sleeping" sounds like the insomnia cure for you, be sure your furry friend sleeps on the floor or in a pet bed of their own nearby so you both get an undisturbed, restful sleep. (Here are 5 ways to lose weight with your pet—so you can both live longer.)


If you’re anxious or distressed at bedtime, the best medicine may be a face full of ice-cold water. When you’re in a full-on state, your nervous system desperately needs to be reset to help you calm down. Submerging your face in a bowl of cold water triggers an involuntary phenomenon called the Mammalian Dive Reflex, which lowers your heart rate and blood pressure. Then it’s off to bed with a soothed system.
Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia. Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.
 The brain stem, at the base of the brain, communicates with the hypothalamus to control the transitions between wake and sleep.  (The brain stem includes structures called the pons, medulla, and midbrain.)  Sleep-promoting cells within the hypothalamus and the brain stem produce a brain chemical called GABA, which acts to reduce the activity of arousal centers in the hypothalamus and the brain stem.  The brain stem (especially the pons and medulla) also plays a special role in REM sleep; it sends signals to relax muscles essential for body posture and limb movements, so that we don’t act out our dreams.

Unfortunately, some sleep medications can actually make the problem worse. Sleep aids frequently disrupt sleep cycles, causing less restorative sleep. Even if they help you sleep through the night, the sleep is not necessarily deep or restful. People can become dependent on these meds, requiring them to sleep, and many develop a tolerance to sleep meds over time, requiring more medication to get the same effect. These meds can also cause rebound insomnia, meaning it becomes even harder to fall asleep without the medication. So before you pop that pill for your sleep problems, try these methods instead:
Before using this medication, tell your doctor or pharmacist your medical history, especially of: breathing problems (such as asthma, emphysema), high pressure in the eye (glaucoma), heart problems, high blood pressure, liver disease, seizures, stomach/intestine problems (such as ulcers, blockage), overactive thyroid (hyperthyroidism), difficulty urinating (for example, due to enlarged prostate).
REM sleep occurs after the fourth stage of NREM sleep, with the first stage occurring about 90 minutes after you first fall asleep. The first period of REM lasts around ten minutes, and each stage lengthens until the final stage, which may last as long as an hour. Your brain activity is heightened during REM sleep, and you experience intense dreaming plus periods of muscle paralysis. As you age, you spend less time in REM sleep; adults spend about 20% of their sleep in REM, while infants spend about 50% of sleep in REM.
Limit Your Intake Of Caffeine, Alcohol, and Nicotine: Caffeine and nicotine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.

"If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 10 minutes without falling asleep and have not gotten up, you are not following this instruction."
LIGHT: The other thing is no blue light close to bedtime. There are a lot of studies that screen time close to bed is bad. One of the ideal ways of using our app is to connect it to your Bluetooth speakers so that you can put your phone in another room: There is something important to not having your phone in reach, because then you’re looking at the screen and getting the brightness. If you live in the city and there’s bright lights at night, having blackout shade can also be super useful.
If you often find yourself having trouble falling sleep, you’re not alone. The American Sleep Association (ASA) says that 50 million to 70 million U.S. adults have a sleep disorder. Among that group, insomnia is the most common. The ASA says that 30% of adults have reported short-term, insomnia-like symptoms, and 10% of American adults deal with chronic insomnia.

What to do: I drink a tablespoon of tart cherry juice at night to help with sleep quality, especially on days with intense workouts since it also seems to help with muscle recovery and stiffness. Cherry juice can even be added to chamomile tea or other relaxing herbal teas (with the honey salt remedy above) to help improve the taste. I definitely recommend organic cherry juice if you can find it since it is concentrated and cherries are typically on the Dirty Dozen list.
Sedative-hypnotic medications (benzodiazepines and non-benzodiazepines) can cause severe allergic reaction, facial swelling, memory lapses, hallucinations, suicidal thoughts or actions, and complex sleep-related behaviors like sleep-walking, sleep-driving (driving while not fully awake, with no memory of the event) and sleep-eating (eating in the middle of the night with no recollection, often resulting in weight-gain). If you experience any unusual sleep-related behavior, consult your doctor immediately.

If you always seem to get a poor night’s sleep, it may be because you’re not following a bedtime ritual. One of the easiest natural sleep remedies: Make it a priority to go to bed and wake up at the same time every day. Introducing nightly habits like reading in bed or listening to music will also help to quiet your brain for the day and prepare it for sleep. Try setting your phone or iPod on a timer and nod off to your favorite soothing melodies. In one Taiwanese study, music helped 60 problem-sleepers fall asleep faster and snooze more soundly. Here are some more relaxation techniques to help you wind down for sleep.
If any of this resonates with you, you might be interested in a new book by Henry Nicholls called Sleepyhead: The Neuroscience of a Good Night’s Rest. Nicholls, a science journalist in England, chose the topic of sleep in part because of his personal experience with narcolepsy, a rare neurological disorder that impacts the brain’s ability to control sleep-wake cycles. So he decided to write a book about how to sleep better.

Got grandkids? That means you probably have a plastic bottle of bubbles around the house. The benefits of blowing them before bed are two-fold: Bubbles are slightly hypnotic to look at and require a process of deep breathing to blow, said Rachel Marie E. Salas, M.D., a professor of neurology at Johns Hopkins University School of Medicine, in a recent New York Post article. “It’s like a deep breathing exercise, which helps calm your body and mind,” she says. “And since it’s such a silly activity, it can also take your mind off of any potential sleep-thwarting thoughts.”
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