Experts Share 3 Proven Tips for Better Sleep Beyond Trends

As new sleep trends circulate online, including the recently popularized “potato bed,” experts are urging caution. While social media may celebrate this cozy concept, specialists recommend proven methods for achieving restful sleep, emphasizing the importance of sleep quality.

The “potato bed” involves turning a fitted sheet inside out, creating a cocoon-like space filled with pillows and blankets. This trend has gained traction on platforms like TikTok, where users promote it as a comforting sleep solution. However, experts have expressed reservations regarding its long-term effectiveness.

Dr. Deborah Lee, a health and sleep expert affiliated with Doctor Fox and Comfybedss, cautions against relying on this method for regular sleep. “The potato bed trend may be okay for a one-off — perhaps for a sleepover — but to regularly sleep in this cocoon-like way can affect your sleep quality over time,” she states.

Dr. Lee explains that while the setup might feel comfortable, it can restrict movement, which is crucial for sleep quality. This restriction can lead to aches and pains and may increase the risk of overheating, disrupting the body’s natural temperature regulation necessary for restorative sleep. “Air needs to circulate around your face and body when sleeping,” she adds, particularly for individuals prone to snoring.

Given these insights, here are three effective strategies to enhance sleep quality that experts endorse.

1. Take a Warm Bath or Shower

One of the most straightforward ways to prepare your body for sleep is to take a warm bath or shower before bed. This practice helps lower your core body temperature, a key factor in signaling the body that it is time to sleep. According to Dr. Leah Kaylor, a licensed psychologist and sleep expert, moving from a warm environment to a cooler one promotes a natural drop in body temperature.

“Brief passive heating promotes vasodilation, which helps the body shed heat afterward,” Dr. Kaylor explains. This physiological response can reduce sleep latency, meaning it takes less time to fall asleep. The relaxation that follows a warm bath can also help ease tension, making it easier to drift off.

2. Block Out Noise and Light

Minimizing external disturbances is essential for a good night’s sleep. Dr. Kaylor suggests using sleep earplugs to dampen noise, which can significantly improve both the ability to fall asleep quickly and sleep through the night. Whether opting for inexpensive foam earplugs or more advanced models like silicone options, users often notice a marked improvement in sleep quality.

Additionally, a blackout sleep mask can effectively eliminate light pollution. “Using earplugs and an eye mask minimizes sensory input, allowing the brain’s arousal systems to quiet more quickly,” Dr. Kaylor notes. This simple adjustment can lead to a more restful sleep environment.

3. Practice Cognitive Shuffling

Cognitive shuffling is another technique that can help ease the mind and promote quicker sleep. This method involves thinking of random objects that start with each letter of a chosen word, such as “SLEEP.” For example, users might think of “socks, sun, shadow” for S, “lemon, lion, light” for L, and so forth.

Dr. Kaylor notes that this approach helps to reduce cognitive arousal by competing with intrusive thoughts. “This technique allows the brain to transition into sleep more smoothly,” she explains. If focus is lost, simply start the exercise anew, ensuring the objects are unrelated and devoid of negative associations.

While trends like the potato bed may seem appealing, experts emphasize that established techniques remain the most effective for achieving quality sleep. Incorporating these practices could lead to a more restful night, enhancing overall well-being.