Improving Sleep Quality: What To Avoid (2023)

Improving Sleep Quality: What To Avoid (1)

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Which Foods Hinder Your Ability To Sleep?

from the registered dietitians at feastgood.

You may have heard that certain nutrients can impact sleep. But does this mean that foods and drinks directly hinder one’s ability to sleep?

Having a background in nutrition and dietetics, I can tell you exactly which foods and nutrients can disrupt sleep, according to research.

(Video) How to Improve Your Sleep Quality

Foods that lead to poor sleep are often high in sugar and/or fat such as candy, smoothies and soda, full-fat dairy products, fried foods, cheeses and cured meats, and spicy foods. Caffeine, in either food or drinks, and alcohol can also disrupt sleep, depending on the amount consumed.

Knowing which foods and drinks negatively impact sleep is important as it will help you make more informed choices when it comes to getting a good night’s sleep.

key takeaways
  • The relationship between diet and sleep regulation is complex, because of the many nutrients and hormones involved in the sleep-wake cycle and feed-fast cycle.
  • There is no single food that hinders sleep. Rather, it’s the cumulative effect of your dietary habits, which may include the consumption of heavy meals close to bedtime (high in fat and sugar, and low in fiber and complex carbs).
  • Research suggests that sleep-promoting foods include kiwis, tart cherry juice, nuts, and salmon, as they include nutrients that interact with sleep metabolism.

The Science Behind Food And Sleep

Diet and sleep are closely linked. This is because ingredients in certain foods and drinks can influence hormones and neurotransmitters involved in sleep regulation.

Sleep is regulated by a complex interaction of hormones and neurotransmitters, including serotonin, melatonin, and cortisol. They all help to regulate the so-called sleep-wake cycle.

Serotonin regulates mood and is essential for making melatonin. Melatonin (sleep hormone) helps you relax and get to sleep, whereas cortisol (stress hormone) promotes wakefulness and alertness during the day, helping you get up and feel awake.

If serotonin is low, it can lead to low mood which, in turn, interferes with melatonin production. Consequently, if melatonin and cortisol are unbalanced, they can cause insomnia and sleeplessness.

In addition to melatonin, cortisol, and serotonin, other hormones can also interfere with sleep, such as insulin, leptin, and ghrelin.

Insulin helps to regulate blood sugar levels whereas leptin and ghrelin (hunger/satiety hormones) help to regulate appetite. If blood sugars are unstable and leptin and ghrelin are unbalanced, they can lead to poor sleep and sleeping disorders.

Ultimately, your diet habits influence your hormones and can disrupt sleeping patterns which, in turn, can have a knock-on effect on food choices and eating patterns.

For example, if you don’t get enough sleep you are more likely to desire more food and opt for high-calorie foods.

5 Types Of Food That Hinder Sleep

Foods High In Caffeine

Caffeine is a stimulant that causes you to be more alert and awake.

It can influence sleep quality if taken more than you can tolerate, or if taken later in the day or close to bedtime (within 6 hours of bedtime).

According to the U.S. Food and Drug Administration recommendations, the safe amount of caffeine is 400 mg daily.

Here are some examples of foods and beverages that contain caffeine, taken from the U.S. Department of Agriculture Food Data Central:

  • Coffee: one 240 ml coffee contains around 80-100 mg of caffeine. So if you usually have 4 cups of brewed coffee in a day, this is your upper limit of caffeine.
  • Tea: a 240 ml cup of green or black tea contains 30-50 mg (herbal teas are caffeine free).
  • Chocolate: a 28 gram serving contains around 9-12 mg of caffeine, meaning that a 100 g chocolate tablet contains around 30-40 mg.
  • Coffee flavoured ice cream: this ranges from 30-70 mg per 240 ml. For example, Ben & Jerry’s Coffee ice cream contains 70 mg whereas Haagen-Daz contains 30 mg.
  • Energy drinks: caffeine can range from 40-250 mg in energy drinks. For example, a 250 ml can of red bull contains 80 mg of caffeine, and a 473 ml can of monster contains 160 mg.
  • Soft drinks: a 360ml bottle typically contains 30-40 mg of caffeine. This includes diet soft drinks as well as full sugar, for example diet pepsi and pepsi cola
  • Pre-workout supplements: one pre-workout serving contains between 200-420 mg of caffeine, so this means it is very easy to go over the upper limit if you have other caffeine-containing items in the day.

Foods Rich In Tyramine

Tyramine is an amino acid (protein) that promotes the production of stimulants (norepinephrine, adrenaline). It is made in the body but it is also present in a number of food products. High amounts in the body are linked to migraines and insomnia.

Tyramine is present mostly in aged and fermented (longer shelf life products with added preservatives and salt) foods and beverages. Consider that 6mg of tyramine in any 30g serving of food is considered high.

Here’s a list of high tyramine foods:

  • Matured cheeses: blue cheeses (Camembert, Stilton and Gorgonzola) and hard cheeses (Cheddar, Parmesan, and Emmentaler)
  • Cured meat/fish products: smoked hams, salamis, dry-type summer sausages, mortadella, jerky, and pickled or smoked fish
  • Alcoholic beverages: beers which are home-made or unpasteurized, European or Korean
  • Overripe/spoiled fruits and vegetables: overripe bananas and avocados, pickled vegetables (kimchi or sauerkraut)

(Video) Six Tips for a Better Night's Sleep

Sugary Foods

Sugary foods are commonly high in simple and refined carbs and make you hungry soon-after because they are not filling and low in fiber. As such, they cause blood glucose levels to spike and drop.

Low fiber and high saturated fat and sugar intake is associated with lighter, less restorative sleep with more arousalsMarie-Pierre St-Onge – Journal of Clinical Sleep Medicine

This means that overconsuming sugary foods (added sugar included) is linked to disrupted sleep (consider that the upper daily limit for added sugar intake is 10% of your total calories).

Common foods high in sugar that can impact sleep include:

  • Sweetened beverages: full sugar soda, fruit juices, smoothies, red bull, monster.
  • Sweets/candy: gummies, jelly beans, pralines such as Mon Cheri and Pocket Espresso, sugar coated dried fruits or nuts, chocolate/nut spreads, jam, honey, white table sugar, maple syrup and agave syrup.
  • Some sport supplements: sports chews, simple sugar gels, dextrose powder, gatorade, and lucozade.
  • Bakery products: waffles, doughnuts, pastries, cookies.

Spicy Foods

Spicy foods are linked to poor sleep because they can cause heartburn and indigestion if eaten close to bedtime. This might be because lying down allows acids to creep up, which can become worse while sleeping.

Body temperature elevation after eating spicy food can also be another reason for poor sleep.

So, try to avoid (if you can) spicy foods late in the evening close to bedtime (1-2 hours is close).

Here are a few examples of spicy foods:

  • Chili peppers: ghost pepper, jalapeño, serrano, and Thai chili peppers
  • Spicy meals: curries, kimchi, tom yum soups, and ramen noodles
  • Sauces/condiments: tabasco, mustard, wasabi, sweet chili sauce, spicy olive oil, hot sauce, buffalo sauce

High-Fat Foods

High fat foods, especially high in trans fats and saturated fats, can interfere with sleep quality.

This is because fat is more complex to break down and digest than other nutrients as it takes 3-4 hours to digest. Lots of fat in a meal also means that your meal is calorie dense resulting in a heavy meal before bed.

Consider that fat intake should be roughly 20-35% of your total daily calories (depending on your goals and training), with no more than 10% of this from saturated fats.

Here’s a list of high-fat foods to limit especially before bed:

  • Fried foods: pastries, burgers, fries, pizza, and doughnuts.
  • Full-fat dairy products: yogurts, whole milk, cream, and cheese.
  • Cured and fatty meats: chicken skin, bacon, chorizo, salami, pancetta, and sausages.
  • Oils/spreads: butter, ghee, suet, lard, and coconut oil.

Alcohol's Effect On Sleep

Alcohol acts as a sedative and interacts with neurotransmitters in the brain. It is quickly absorbed in the bloodstream to reach the liver, however your liver can only process a little amount at a time.

This means that the excess alcohol will circulate throughout the body (depending on the person and quantity of alcohol consumed, alcohol can circulate in the body for various hours).

If alcohol is also taken with caffeine or energy drinks, it hides the sedative effect of alcohol, which commonly makes people drink more.

For these reasons, any amount of alcohol can cause disrupted sleep, even if it induces feelings of sleepiness at first.

My advice would be to limit alcohol consumption, especially close to bedtime. Try to stop drinking alcohol at least four hours before bedtime to avoid sleep disruptions.

Heavy Meals And Sleep Disturbance

Heavy meals consisting mostly of fatty and sugary foods is associated with interrupted sleep. This is because of the more complex digestion demands attributed to heavy meals.

The digestion of these meals can take several hours, and if you go to sleep on a full stomach there may be a higher risk of heartburn or indigestion.

To avoid this, aim to give your body time to digest. If you can, after a meal wait 3-4 hours before you go to sleep.

(Video) 5 Tips To Improve Your Sleep

Try having lighter meals rich in fiber (vegetables and wholegrains), protein (meat, eggs, fish, or pulses) and complex carbs (brown bread, brown pasta, quinoa) which will give you longer lasting energy before sleeping.

For example:

  • 90-110g cooked chicken filet, 3-4 egg sized boiled potatoes with skin on, steamed broccoli and cauliflower.
  • 140g grilled salmon filet with 90g cooked quinoa and asparagus.
  • 2 slices of brown bread, 2-3 scrambled eggs mixed with tomatoes and mushrooms.

Frequently Asked Questions

Can Going To Bed Hungry Affect Sleep?

If you are going to bed hungry because you are in a weight loss phase and intentionally cutting, this may be normal. However, if your hunger is so intense that it keeps you awake, you could be cutting calories by too much and lacking certain nutrients, which in turn can affect your sleep quality.

When Should You Stop Eating Before Bed?

You should stop eating 3-4 hours before your bedtime, as this gives time for your body to digest your meal and absorb it as energy. This timeframe may help you limit indigestion from your meal, ensuring the best quality of sleep.

Is It Bad To Eat Right Before Bed?

If you eat a meal immediately before bedtime, you could experience difficulty falling asleep because it can take up to 3-4 hours to digest a meal fully (depending on the meal macros). This means that you could risk staying up at night due to indigestion, which can happen particularly with meals rich in sugar, fat and spices.

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Improving Sleep Quality: What To Avoid (7)


Improving Sleep Quality: What To Avoid? ›

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music.

What should we do to improve sleep quality? ›

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music.

What is the 10 3 2 1 0 rule for sleep? ›

10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers).

How long does it take to improve sleep quality? ›

“We tell people to wait one or two months,” says Pelayo. “If people have had poor sleep for years, they're surprised when they start getting better. And when you're surprised about your sleep getting better, that wakes you up, because you're not sure it's going to keep working.

What causes lack of deep sleep? ›

Some people with insomnia experience changes in their sleep cycles and, as a result, may have more stage 1 sleep and less deep sleep. Stress and aging can also reduce levels of deep sleep. Additionally, people with conditions such as schizophrenia and Alzheimer's disease experience less slow wave sleep.

What is probably the most common disrupter of sleep? ›

Sure, blue light exposure or working out before bed can make you feel more awake than you should be, but when it comes to the most common sleep disruptors, Dr. Michael Breus, Ph. D. —he's also known as The Sleep Doctor—says that it typically comes down to caffeine, alcohol, and anxiety.

What factors most negatively and positively affect your sleep? ›

Sleep is affected by both internal and external factors. The internal factors that affect sleep quality include physical pain, stress, mental health issues, snoring, and sleep disorders. The external factors include light, jet lag, medications, sleep environment, sleep schedule, caffeine and alcohol, and certain foods.

What is the golden rule of sleep? ›

Remember that short, unbroken sleep is more beneficial than more time in bed not sleeping. Start dictating your wake time – Wake up at the same time every day even when you have had a poor night's sleep (and this applies to weekends too).

What is the 80 20 rule sleep? ›

Basically, the “80/20 Rule” of sleep is when you stick with your normal routine and schedule 80% of the time. However, the remaining 20% allows you to be flexible while still respecting the boundaries of healthy sleep for your child. This means that you can have a late night or a nap-on-the-go here and there.

When should I stop drinking water before bed? ›

When's the best time to stop drinking water? It's often recommended that you should stop drinking water two hours before going to bed. This way, you're not flooding your body with extra fluids that may cause an unwanted trip to the bathroom in the middle of the night.

What are 5 foods that will help you sleep through the night? ›

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.
  • Almonds. Almonds are a type of tree nut with many health benefits. ...
  • Turkey. Turkey is delicious and nutritious. ...
  • Chamomile tea. ...
  • Kiwi. ...
  • Tart cherry juice. ...
  • Fatty fish. ...
  • Walnuts. ...
  • Passionflower tea.

What is the most healthy sleep position? ›

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

What are the bad side effects of melatonin? ›

Melatonin does not have many common side effects but there are things you can do to help cope with them:
  • Feeling sleepy or tired in the daytime. ...
  • Headache. ...
  • Stomach ache. ...
  • Feeling sick (nausea) ...
  • Feeling dizzy. ...
  • Feeling irritable or restless. ...
  • Dry mouth. ...
  • Dry or itchy skin.

What increases deep sleep? ›

Exercise regularly: Exercise has been shown to help people fall asleep faster and stay asleep. Working out might also increase the amount of time spent in deep sleep and improve the quality of deep sleep. Try to get at least 30 minutes of exercise a day, preferably more than three hours before bedtime.

How can I stop waking up at night? ›

  1. Establish a quiet, relaxing bedtime routine. ...
  2. Relax your body. ...
  3. Make your bedroom conducive to sleep. ...
  4. Put clocks in your bedroom out of sight. ...
  5. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. ...
  6. Avoid smoking. ...
  7. Get regular exercise. ...
  8. Go to bed only when you're sleepy.

Is The Apple Watch deep sleep accurate? ›

From motion and heart rate data combined we can develop algorithms that get close to what an electrode sensor would detect when it comes to our brainwaves. Deep sleep and REM are defined by certain types of brainwaves and physiological states and these devices can estimate these states with about 80% accuracy.

What is the number 1 sleep disorder? ›

Insomnia, the most common sleep disorder, involves problems getting to sleep or staying asleep. About one-third of adults report some insomnia symptoms, 10-15 percent report problems with functioning during the daytime and 6-10 percent have symptoms severe enough to meet criteria for insomnia disorder.

Which hormone is key to proper sleeping patterns? ›

Melatonin plays an important role in regulating human sleep. Administration of sustained-release or transdermal formulation melatonin reduces sleep latency, increases total sleep time, and improves sleep maintenance [12, 13].

What are the top 5 sleep disruptors? ›

7 Sleep Disruptors and How to Avoid Them
  • #7 – Random Sleep Schedules. ...
  • #6 – Bright Artificial Lights. ...
  • #5 – Irregular Daytime Napping. ...
  • #4 – Hot Bedrooms. ...
  • #3 – Sharing Blankets. ...
  • #2 – Caffeine Intake. ...
  • #1 – Stress.
Aug 1, 2017

What are 3 effects of poor sleeping habits? ›

Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.

What are 5 negative aspects to poor sleep? ›

The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

What is the 5 3 3 rule sleep? ›

The 5 3 3 rule is a sleep training method that involves setting specific intervals for sleep. The method involves having the child sleep for 5 hours, followed by 3 hours of awake time, and then 3 hours of sleep again.

What is the 2 hour sleep rule? ›

Dymaxion sleep cycle

The Dymaxion cycle consists of 4 x 30-minute naps throughout the day (roughly every 6 hours), which results in 2 hours of sleep time in total. This is best suited to those who don't require much sleep, or those with the DEC2 gene, also known as short sleepers.

What is the 3 hour sleep rule? ›

The Everyman schedule consists of one 3-hour block of sleep per night with three 20-minute naps spread throughout the day. Several variations have sprung up in which the length of the naps and nighttime sleep vary.

What is the 15 minute rule sleep adults? ›

The 15 minute rule

If, after 15 minutes, you find that you are not asleep, don't stay in bed. if you're still awake after another 15 minutes, get up again and repeat. This helps with associating your bed with sleep and has been found to be one of the nost effective strategies to address long-term sleep difficulties.

What is the 10 second rule sleep? ›

Use the '10 second rule'

All you need to do is jump out of bed within 10 seconds of your alarm going off, wrap yourself in something warm such as a dressing gown, and leave your bedroom - so you have no opportunity to dive back under the covers again.

What is the 234 nap rule? ›

The 2,3,4 schedule for napping is pretty simple - two hours after your baby wakes for the day, you put them down for their first nap. Three hours after that nap ends, you put them down for their second nap. Then 4 hours after that 2nd nap ends, you'd put them down for bed. Pretty simple right?

What does lemon water do for you at night? ›

Hot lemon water may induce relaxation before bed, which could help with sleep. It can also help with general hydration. Lemon contains vitamin C, which is important for several bodily functions. Hot lemon water may provide other benefits, but there is a lack of evidence behind most health claims.

Why do I wake up at 3am thirsty? ›

For instance, eating a particularly salty or spicy snack or meal just before bed can cause thirst that's temporary, but intense — potentially intense enough to wake you up. Additionally, alcohol and caffeine can dehydrate your mouth, so it's best to limit both before going to bed to avoid dry mouth.

Why don't you drink water before bed? ›

Drinking water before bed can increase the amount of times you need to urinate at night. Your urine output decreases at night, allowing you to sleep six to eight hours without interruption. Drinking a glass or two of water before bed can change this cycle. Sleep deprivation can also adversely affect your heart health.

What fruit is highest in melatonin? ›

1. Cherries. Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin. Studies have shown a boost in circulating melatonin after consumption of cherries, though sweet cherries have half the melatonin content as sour cherries.

Which food has the highest melatonin? ›

Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.

Is it OK to take melatonin every night? ›

Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.

What foods make you sleepy? ›

Which foods can help you sleep?
  • Almonds.
  • Warm milk.
  • Kiwifruit.
  • Chamomile tea.
  • Walnuts.
  • Tart cherries.
  • Fatty fish.
  • Barley grass powder.
Jan 25, 2019

What fruit should you not eat before bed? ›

These Fruits Not To Eat At Night or Before Going To Bed
  • Grapefruit. Grapefruits are delicious citrus or acidic fruit, and eating grapefruit at night could exacerbate heartburn for some people. ...
  • Oranges. ...
  • Watermelon. ...
  • Guava. ...
  • Banana.
Jul 31, 2021

Why shouldn't we eat banana at night? ›

But as per Ayurveda, banana can lead to mucus production and eating this fruit at night can choke your throat. Apart from this, banana is a heavy fruit and our stomach takes a lot of time to digest it. This is because our metabolism is the lowest at night. Eating bananas at night might lead to stomach issues.

Why you should avoid leaving a glass of water near your bed? ›

New research says that dust and germs can collect in the cup in just a few hours. Have you ever woken up dehydrated in the middle of the night and reached for a glass of water right by your bed? Well, that could be unhealthy. New research says that dust and germs can collect in your glass of water in just a few hours.

What must I drink to be good in bed? ›

Best Drinks to Last Longer in Bed
  • Pomegranate juice combined with Elm and Rye Libido supplement.
  • Beet Juice.
  • Milk.
  • Caffeinated Drinks.
  • Aloe Vera Juice.
  • Banana Shake.
  • Dark Chocolate Smoothie.
Mar 20, 2023

Is peanut butter good before bed? ›

Therefore, eating peanut butter or other foods with tryptophan before bed may alleviate sleep issues. Peanut butter is highly nutritious and rich in protein, which reduces food cravings and promotes muscle growth. It also contains tryptophan, which may enhance sleep quality.

What is the 5 10 15 sleep method? ›

For instance, on the first night you go back after 3 minutes, then 5 minutes, then 10, 10, 10, and so on until your baby falls asleep. On the second night, you go back after 5 minutes, then 10, 15, 15, 15

What is the 10 20 40 rule in sleep training? ›

Do not go inside their room. Continue to double your time of waiting over and over again until your child falls asleep. For example, 5 minutes the first time, then 10, then 20, then 40, etc. Or, you can do this in 10-minute increments.

What is the 2 4 6 sleep method? ›

At sleep time put the baby down into the cot and start the process again leaving the baby cry for two minutes, four minutes, six minutes etcetera. You will however find very quickly the babies get the message and they learn how to go to sleep.

What is the magic number for sleep? ›

At Least 7 Hours of ZZZs Nightly

Based on current evidence, adults should aim for at least 7 hours of sleep a night for optimal health, and that getting fewer than 6 hours of sleep is associated with worse health outcomes.

What is the 2 3 4 sleep method? ›

The idea is that you'll have gradually increasing wake times between naps, with two hours before the first, three hours after that, and four hours just before bedtime. It's designed for babies who can do with just two naps a day, a stage that usually occurs between six and 18 months old.

What is the 15 minute rule for sleep therapy? ›

The 15 minute rule

If, after 15 minutes, you find that you are not asleep, don't stay in bed. if you're still awake after another 15 minutes, get up again and repeat. This helps with associating your bed with sleep and has been found to be one of the nost effective strategies to address long-term sleep difficulties.

What is the 4 hour sleep method? ›

Everyman sleep cycle

The Everyman sleep cycle consists of 3.5 to 4 hours of sleep and three 20-minute naps spread out across the day. This may be suited to those who want to use polyphasic sleep to increase their waking hours but aren't quite ready for the extremities of the Dymaxion or Uberman cycle.

What is the hardest age to sleep train? ›

3-4 Months

By 3 to 4 months, infants are forming a nighttime sleep cycle. They're more sociable, don't usually suffer from separation anxiety, and start snoozing better. However, most 3- and 4-month-olds aren't developmentally ready to self-soothe, so sleep training may be difficult.

What is the 5 minute rule sleep? ›

Parents put their child to bed and then stay away for 3 minutes. After a brief check (during which the parents refrain from picking up or holding the child) the parents leave again—this time for 5 minutes. Subsequently, parents wait 10 minutes between visits until the child finally falls asleep.

What is the 5 kiss method for sleep? ›

Five magic kisses – Give your child a kiss and then say “I'll come back in two minutes and give you another kiss” and by the time you get to 5 the idea is that they have fallen asleep. This helps if the child suffers from anxiety of you leaving.

What is the 5 4 3 2 1 rule before bed? ›

Five things you can see. Four things you can touch. Three things you can hear. Two things you can smell.

What is the 4 7 8 method for better sleep? ›

Close your mouth and quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth, making a whoosh sound for a count of eight. Repeat the process three more times for a total of four breath cycles.

What is the 3 5 10 sleep method? ›

For example, if you're following the Ferber Method: The first night, you would go in after 3 minutes, then again after 5 minutes, and then again after 10 minutes. The second night, the intervals might be more like 5 minutes, 10 minutes, 12 minutes.

How do I find my sleep sweet spot? ›

The “sweet spot” for sleep is when you can sleep continuously though the four stages of sleep four to six times each night. Since each cycle is roughly 90 minutes long, most people need seven to eight hours of relatively uninterrupted sleep to achieve this goal.

What is the 10 code for sleep? ›

ICD-10-CM Code for Sleep disorders G47.

What's the highest Sleep Number? ›

The number ranges from five to 100, with five being the softest and 100 being the firmest. I found it comfortable at both extremes, but ultimately it's about choosing what's best for you and what you find the most comfortable.


1. 10 tips for improving sleep efficiency and sleep quality by Dr. Andrea Furlan MD PhD
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2. Sleep Hygiene: Train Your Brain to Fall Asleep and Sleep Better
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4. Foods to eat for a better night's sleep
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5. Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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6. Protein diet helps improve sleep quality


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