Doctor’s orders! Get in your eight hours.
Of course, getting a full night of shut-eye isn’t always so simple. According to a Gallup poll published earlier this year, only a quarter of Americans achieve the recommended eight hours of rest per night.
Groggy Gen Z’ers aren’t having it. Most recently, sleep-deprived Zoomers have taken to social media to shed light on the sleep epidemic, search for solutions, and share their routines for unwinding — kind of like a “Get ready with me” to hit the sheets.
The new trend is called “Sleepmaxxing” and it’s already wracked up hundreds of thousands of posts on TikTok. Content creators are sharing all their favorite tips and tricks and nothing is off-limits.
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Some wellness enthusiasts have gone as far as recommending acupuncture mats to help relax muscles and blue light-blocking glasses to reduce eye strain. Others are encouraging screen-obsessed youngsters to swap their phones for Kindles at night.
Even a neuroscientist went viral after raving about moon juice, or what she calls her “late-night candy,” a berry-flavored supplement that combines magnesium and L-theanine. According to the TikToker, this combination boosts alpha waves in the brain and promotes a “flow state” and “sense of calm.”
Clearly, there’s no shortage of things to try if your sleep is awry.
But, for those who may be more skeptical of swallowing handfuls of supplements or taping their mouths shut, we’ve found recommendations from an actual sleep expert.
Dr. Jessica Cho is a trained physician and self-proclaimed “Sleep Doctor,” with over 60,000 followers on TikTok. While working as a traveling hospitalist, she’s also spilling all her secrets for a full night’s sleep.
In one of her popular posts, Cho has outlined the ultimate guide for sleep seekers, whether you’re looking to improve your circadian rhythm or keep a partner from tossing and turning all night long.
Her list of items isn’t too strange. In fact, you’ve probably already heard of most of them. Many are backed by science; like weighted blankets, which can reduce anxiety, and blackout curtains, which are shown to reduce disruptive light exposure.
Below, find Dr. Cho’s complete gift guide for sleepmaxxing ahead of the holidays, and be sure to browse the Post Wanted team’s top sleep selects, too.
According to Cho, a weighted blanket is a great addition to your sleep gear.
“There is actually really good evidence for how they help you sleep,” she suggested.
A National Library of Medicine study in Sweden found that weighted blankets can effectively improve sleep quality, and alleviate symptoms in patients with sleep disorders, attention deficit hyperactivity disorder, and autism spectrum disorder.
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Next on Cho’s list is something that doubles as great home decor.
“Blackout curtains,” she stressed. “Especially, if you are a shift worker.”
Some people who work late-night shifts will need to train their bodies to sleep at different hours of the day. One way they can do this is by utilizing blackout curtains — which reduce exposure to light, and consequently allow the body to produce melatonin which regulates the natural sleep-wake cycle.
But, blackout curtains aren’t just for shift workers. A 2023 study published by Oxford Academic revealed that light exposure at night is associated with obesity, diabetes, and hypertension.
The right head support is critical for spinal alignment and sleep quality.
Cho recommends both gel pillows or cooling pillows for deep sleep, as well as pillows designed specifically for people with special medical needs.
“If your loved one has a CPAP and hates to sleep on their back, there are pillows that help with it,” she also explained.
A study in the National Library of Medicine suggests that an appropriate pillow height can provide adequate support for the head and neck to reduce the stress in the cervical spine and relax the muscles of the neck and shoulder.
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Maintaining a good mood is important for sleep, and there are a few ways to boost it. If stepping outside into the sunlight isn’t an option this winter, light therapy might be.
“These lamps that are at least 10,000 lux are good for seasonal depression, jet lag, etc,” shared Cho.
She recommends exposure for about 30 minutes in the morning.
A study published by the National Institute of Health revealed that patients with seasonal affective disorder who received bright light therapy over four weeks reached symptom remission.
The final item on Cho’s list is a bit of an outlier, but it is still a great gift for the person obsessed with their beauty rest.
“Silk pillowcases,” she said. “Good for your skin and hair. Also, they just feel nice.”
While there are not many studies that demonstrate silk pillowcases have a direct effect on sleep quality, the material has been shown to have temperature-regulating properties which could prevent overheating and help keep sleepers comfortable.
RELATED: Silk pillowcases are a game-changer for skin and hair — Shop the 9 best we tried
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