Your weight, mood, memory, longevityÃ¢â‚¬”you'd be hard-pressed to find a single aspect of your health that doesn't depend on getting enough shut-eye. So we asked Travis Stork, M.D. and Jannifer Ashton, M.D., two experts from the show The Doctors, to share some strategies that'll help you to log more shut eye. Start here: Don't let these seven sneaky sleep disruptors keep you up at night.
Your Peppermint Face Scrub
"Right before bed is the one time you want to tamp down all five senses," says Stork. "Avoid anything stimulating, even if it's just a scent."
"Alcohol is one of the worst things for good-quality sleep," says Ashton. Try tart cherry juice insteadÃ¢â‚¬”it contains melatonin, a sleep hormone.
A Too-Early Bedtime
If eight hours is good, 12 is not better, says Stork. Too much sleep invites its own problems.
Surprise! Decaf doesn't always mean caffeine-free, says Ashton. Some products contain up to 10 milligrams of caffeineÃ¢â‚¬”enough to keep you up.
"Restrictive panties can keep you uncomfortable and awake," says Stork. "Just be comfortable."
Women are hardwired to be way more sensitive to noises at night (read: we're on the alert for crying babies), says Ashton. So a small sound in total quiet can jolt you awake. Level things out with a white-noise machine.
P.M. Sweat Sessions
High-impact exercise less than three hours before bed could leave you with an energy rush, says Stork. If you must work out at night, take a bath before bed to lower your body temp.