If a recent report is to be believed, Los Angeles is among the worst of 75 world cities when it comes to the likelihood of getting a good night’s sleep. Only Tokyo and Sao Paulo ranked below it.
Of course, considering that the city that never sleeps actually ranks 9 slots better, you might want to take those results with a proverbial grain of salt.
The results were based on data from Harvard, the World Health Organization, the Sleep Foundation, and others, focusing on 9 key factors that can affect sleep quality:
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Each of these areas was scored, and the totals were used to rank each city. Number one overall was Amsterdam. The highest ranking US city was Portland, coming in at #22.
Unfortunately, many of the factors lowering our city’s score are either beyond individual control or very difficult to control, such as commute times and a polluted environment. Still, there are things you can do to improve the quality of your sleep – beyond the CBD products from the German company behind the report.
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Limit caffeine and other stimulants in the evening, as well as alcohol. Although a glass of wine might make you feel sleepy at first, it does just the opposite as it metabolizes.
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Establish a relaxing bedtime routine, favoring activities that help prepare mind and body for sleep, such as controlled breathing or calming yoga.
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Avoid the temptation to watch TV in bed. Or use your iPad. Or read. Or do other activities that may keep you awake. Make your bed a place for sleeping only. Also, the less screen time just before sleep, the better.
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Make sure you get good exposure to natural light during the day, to help keep your body’s circadian rhythms in sync.
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Bedtime teas and supplements can be helpful. Look for teas with calming ingredients such as passionflower, lemongrass and chamomile. We especially like the Republic of Tea’s “get some zzz’s,” which also contains rooibos – a wonderful antioxidant – and valerian root, which makes it a little extra potent. Supplements such as melatonin and kava can be calming, while others, such as glycine, can help improve sleep quality.
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Adding acupuncture to herbal remedies can be even more helpful, with research suggesting that the combo is better than just herbs alone.
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For some, bioidentical hormone replacement therapy can be a helpful intervention – one that, like acupuncture, Dr. Joe provides here in our office. BHRT has other health benefits, as well.
With COVID wreaking havoc on people’s sleep habits and patterns – even as sleep is known to reduce infection risk – there has never been a better time to take the steps needed to improve both your sleep quality and “hygiene.”