11 Calming Bedtime Snacks to Help You Fall Asleep

1. Physical Rest: Prioritizing physical rest led to a decreased need to be productive.

I inherited my parents' tendency to work on my days off because being idle felt like I was signaling how lazy I am. Instead of sleeping in on Saturdays, I'd wake up early to clean before cooking breakfast, planning activities for my son, and going over content creation ideas. Couch rotting wasn't allowed until I was absolutely done with everything, but there was always something to do.

The day I collapsed in my bedroom after rearranging the living room and my office was the moment I asked, "How did I decide working myself to pure exhaustion meant I was an amazing woman?" So, I gave myself permission to start using my weekends to rest. Sprowl says, "Physical rest includes both passive activities like sleep and active recovery practices like gentle stretching, yoga, or massage."

She also indicates collapsing was likely a sign my body's way of sending a huge flare to get my attention. "Listen to your body’s signals of fatigue and make rest a proactive priority rather than waiting for exhaustion to take over," she encourages.

For me, this looks like sleeping in past 10 a.m., stretching my body in the morning, and taking long showers. It's an act of resistance that's helped me unplug and reset after a long work week. Sprowl believes getting physical rest helps "restore the body's reserves, reduces stress hormones, and supports overall physical health," ultimately "laying the foundation for every other type of rest."

2. Mental Rest: Taking a mental break helped me unplug.

I'm a chronic over-thinker, so I'm still learning how to give my brain a break. However, tools I've picked up from therapy help along with reminders from my inner circle. Why does it matter? Sprowl says, "Mental rest is about giving your mind a break from overthinking, decision fatigue, or cognitive overload."

Besides unplugging from work, I have to remind myself to stay present by focusing on things that are in my vicinity. Sprowl says giving yourself a mental break may look similar or different. "This might mean stepping away from work, practicing mindfulness, or engaging in activities that allow your brain to wander, like walking in nature."

If you and I don't allow our brains to 'cool down,' she believes "it can lead to irritability and difficulty focusing" which explains the moments I barely had patience last year. Genuinely resting "fosters clarity and cognitive balance," according to Sprowl which is what we could use more of!

3. Emotional Rest: Treating my emotional health with care helped me embrace vulnerability.

The other area I struggle with sometimes is my emotional health. A physically and mentally exhausted Jasmine often leads to an emotionally unhinged version of myself that struggles to express what's wrong or things I need. "Emotional rest involves creating safe spaces to express feelings or allowing yourself to step back from emotional labor," Sprowl points out.

It matters because it can "ease racing thoughts and unresolved feelings that interfere with sleep," according to her. Prioritizing this kind of rest essentially creates "a sense of calm before bedtime" in her opinion. It can look like "journaling, talking to a trusted friend, or working with a therapist" to "help unburden accumulated emotions."

If I'm not gratitude journaling, I'm usually talking to one of my best friends or fiancé about anything I may be struggling with. Being vulnerable with people who care about me has helped calm my sea of emotions, creating a level of comfort I haven't felt in years.

4. Social Rest: Reaffirming my need for social breaks stopped making me feel weird.

This is a safe space, right? My daily confession is that I've always prioritized social rest. I didn't have a name for it when I was younger, but I've been able to feel when my social battery is depleted which leads me to find a way to reset alone. I almost lost my ability to do so when social media was popularized, but the past couple of weeks have reminded me to take steps back so I'm not internalizing different opinions and emotions.

Sprowl says, "Social rest combats the overstimulation and comparison often fueled by digital platforms, helping you reconnect with yourself." It's hard for me to hear myself when I'm thinking about what everyone else is saying so I'll put on my phone on DND (do not disturb) or set screen limits for various apps.

It's something Sprowl feels is vital. "Social rest means setting boundaries around social interactions, particularly with relationships that drain rather than nourish." Like I've been doing, she further says "limiting time on social media, scheduling solo time, or prioritizing relationships where you feel truly seen and supported" are some of the ways you can also hit the reset button.

5. Spiritual Rest: Tapping into spiritual rest helped me feel less afraid.

I don't mind talking about my religious background, but I understand not everyone shares the same beliefs I do. Still, I'm a firm believer that we need to prioritize spiritual rest in a world that's in hustle mode. Sprowl says this "nurtures the soul, creating a sense of peace and alignment with your values." She believes "connecting to something greater than yourself" can help add to the physical, emotional, mental, and social ways we may need to hit pause.

I personally love to pray, read devotionals, or use my journal to reflect about various things. Other things Sprowl suggests doing are mediating, grounding yourself in nature, or adopting a gratitude practice. Whatever you choose to do, she feels "it's about finding purpose and meaning in your life."

6. Creative Rest: Creative breaks made me feel less irritated by what I love to do.

Fellow creatives, are we okay? It seems like the very thing we love to do — creating art — can leave us feeling drained which is confusing. But I've got a secret as someone whose dream career is a reality: we have to stop and take breaks from creating sometimes. Please don't throw tomatoes! I'm serous here.

Sprowl says, "For those who thrive on innovation, creative rest involves stepping back from the pressure to produce and immersing yourself in inspiration." See? I'm not just making this up! Just like the social rest I've become a pro at, I've learned how to go on little adventures around my neighborhood, discover new food places to eat, or get lost in one of my music playlists.

Sprowl says you too can "visit an art gallery, listen to music, read poetry, watch an artful movie or show, or simply allow yourself to enjoy beauty without the expectation of creating." Being in the moment "replenishes the well of inspiration" us creatives pull from, thus "preventing burnout and keeping creative pursuits joyful," according to her.

7. Sensory Rest: Getting real about sensory overload stopped me from being irritable.

Sensory overload is real! I'm extremely quick to tell my fiancé, "Honey, I'm feeling overstimulated and need a break" which he knows means I have about 5-10 minutes before my irritability says, "Peek-a-boo!" Becoming a mom made me more aware of how much adults can't always tell when there's too much going on for our liking so I've worked hard to be more aware.

If I can't stand being touched after a while or need the TV's volume lowered, it's a sign that I've been dealing with them for too long. Sprowl says, "Sensory rest requires reducing stimuli like bright screens, loud environments, or excessive multitasking. Consider dimming lights in the evening, unplugging from devices, or practicing sensory mindfulness, like focusing on a single sound or texture."

My favorite thing to do is take a hot shower in the dark sometimes. My fiancé thought it was strange the first time I did it, but now he knows it's something I need. Other things I'll do is sit on my office's floor and journal by myself. It's a nice way to tap into my inner calm instead of getting overly upset.

"In our overstimulating world, sensory rest calms the nervous system and helps prevent overwhelm," says Sprowl.

What is sleepmaxxing?

If you're confused about sleepmaxxing, you're not alone — it's really not a straightforward term. It reminds us of what Will Ferrell said in Blades of Glory: "No one knows what it means but it's provocative...gets the people going." However, it actually has a meaning, and Dr. Bindal succinctly breaks it down. "Sleepmaxxing is the art and science of optimizing one's sleep and achieving the best possible quality & quantity of sleep by addressing every factor that can disrupt sleep," he says. This can look like using ear plugs, sleep masks, establishing specific sleep rituals, or anything else that is soothing and helpful.

Mainly, if you actually want to maximize your sleep, then you need to focus on what you do before you go to bed. Unbeknownst to us at times, our bedtime habits can affect the kind of rest we get (or not) at night. Dr. Bindal says, "Optimal Sleep hygiene methodologies including limiting light and sound exposure to using the latest sleep gadgets so sleepmaxxing aims to enhance sleep quality to the fullest." Unfortunately this means our habit of binge watching shows or scrolling mindlessly on TikTok at night aren't helping us.

I mean, according to the American Academy of Sleep Medicine, 35% of those surveyed have their sleep interrupted by lights inside of their homes. That's just lights, sans repetitious social media sounds and compelling television plots. When you add those on top of it all...let's just say we really are not doing ourselves any favors.

How does getting the proper amount of rest aid in our overall wellbeing?

Now that you have a better idea of what sleepmaxxing is, we have to talk about why it matters. Dr. Bindal says getting the "proper amount of sleep" helps support" the following "various bodily functions" including, but not limited to:

• Brain health — Enhanced cognition in domains of learning, concentration and consolidating memory by promoting phenomenon of hippocampal plasticity
• Immune system function — A production of essential immune cells, better equipped to fighting off infections
• Hormone regulation — A regulation of mood and reduced stress and physical repair that promotes muscle recovery, tissue repair, and overall physical development

He further explains that hormone regulation eventually leads to "improved mood, concentration, energy levels, and reduced risk of chronic diseases like heart disease and diabetes."

Basically, the health benefits of slowing down and going to sleep outweigh what society often pushes — staying up later, longer and hustling at all hours of the day and night.

On average, how many hours of sleep are recommended?

How much rest are you truly getting at night? If you ask America's Health Rankings, 35% of adults are getting less than seven hours of sleep. Dr. Bindal says that while adults should sleep between seven and nine hours every night, and there are health risks for those who don't. "Research corroborates that adults who sleep less than seven hours a night may have more health issues than those who do," he explains. Johns Hopkins Medicinefound that sleep deprivation can lead to a "36% increased risk for colorectal cancer," propensity for developing type 2 diabetes, high blood pressure, and an overall lower immune system.

Saying "I'll sleep when I'm dead," may sound like a joke, but there's nothing funny about not letting your body get the rest it needs to function.

Should people with sleep difficulties try sleepmaxxing?

There are several reasons why your sleep could be negatively impacted right now. You may be dealing with insomnia due to stress, depression, or being a new parent. According to the American Psychological Association, 43% of people believe being stressed contributes to their lack of sleep. Furthermore, these same people have noticed their mood has shifted. The same reports shows that 45% of people who are getting less than the recommended hours of sleep have shared they feel on edge more than others while 52% have noticed they've been taking their frustrations out on those in their household.

Dr. Bindal agrees that sleepmaxxing can greatly benefit you if you're struggling because it can "enhance sleep quality to the fullest and emphasizes the importance of optimal sleep health."

How does sleepmaxxing benefit us?

Clearly, you need a certain amount of sleep to function properly and achieve all those goals you've so intentionally set recently (hello, October Theory!). That's where sleepmaxxing can come in. Dr. Bindal says, "Improved sleep quality can lead to enhanced mental clarity and emotional stability, making it easier to navigate daily challenges."

If you're planning to change a few habits, you're going to need all the strength and focus you can access because change isn't always easy — even if you welcome it! So when you're implementing these new nighttime routines, be sure to stick to them. Turn your phone on Do Not Disturb, avoid the itch to scroll socials, and make sure you're able to properly relax. It can make all the difference in the world!

How can we incorporate sleepmaxxing in our bedtime routines?

If you don't know how to make sleepmaxxing work for you, Dr. Bindal has great suggestions! "Key techniques include optimizing your sleep environment, establishing a consistent sleep schedule, and managing stress and anxiety," he suggests.

One of the key ways you can make sure your room will promote a good night's sleep is by "adjusting the temperature" or "practicing a relaxation exercises before bed," he says. While meditation and mindfulness may be relaxation exercises that take practice over time, choosing the correct temperature is an easy way to set yourself up for success. Everyone's different, but he truly believes your room should be between 65 and 69 degrees Fahrenheit, too.

As Dr. Bindal mentioned before, eliminating sources of light can also aid in the rest you get. Personally, I can't sleep with the TV or lights on anymore because I just know it interrupts my sleep. My room is usually pitch black when it's time to go to sleep — to the point my three-year-old knows what it means when I turn everything off.

Besides these things, Dr. Bindal encourages you to maintain "consistent sleep and wake times" along with a "balanced diet and regular physical activity." Whether that means you start making your own Cava bowls inspired by the blue zone diet or doing workouts at home, they can aid in helping your body repair itself which then promotes the sleep you need.

Can we become too hyper-focused on our quality of sleep?

As with anything, too much of something can have adverse affects which rules out any benefits. Though sleepmaxxing can be a good thing for you, becoming fixated on it is likely going to make you even more stressed. "One of the primary concerns with sleepmaxxing is the development of orthosomnia, a condition caused by an obsession with tracking sleep metrics, with devices or apps, which increases anxiety and can further disrupt sleep, called paradoxical insomnia," Dr. Bindal warns.

If you become too obsessed with tracking every little thing, he says all this will do is "disrupt sleep cycles and limit the efficacy of insomnia treatments." But, he has an idea of what you can do to lessen the chance that'll happen. "Instead of over-analyzing how much sleep you’re getting, it’s important to understand that insomnia is a common and treatable condition, by incorporating healthy sleep hygiene routines organically and focusing on addressing the root causes of insomnia symptoms," he shares.

How can we optimize our sleep without getting sucked into wellness trends?

Whether you want to call it sleepmaxxing or not, all you have to do is normalize the tips Dr. Bindal mentioned above. "Some of the ways can include established a consistent sleep schedule, creating a relaxing bedtime routine, managing light exposure, and limiting screen time before you want to go to sleep," he reiterates. Social media isn't going anywhere so don't let your FOMO convince you that potential scandals or tutorials are more important than getting seven to nine hours of sleep.

Also, don't forget to "maintain a comfortable sleep environment" while being aware of your "caffeine and alcohol intake throughout the day," Dr. Bindal points out. Something tells us that we're going to have to be intentional about breaking up with our daily coffee runs and desires to unwind with a nice glass of wine. But if it means we'll sleep better, we'll add that to our list of habits to change!

Michelle Randolph teases '1923' season 2 finally gives us answers to the Dutton family tree.

By the end of season 2, Michelle Randolph says "we might be able to fill in some blanks" in the Dutton family tree, which is a very hot topic for internet users! "I had to make my own [family tree] because all of the ones I saw on the internet were like — every single one was different. I was like 'I'm confused.'"

The Dutton family is made up of incredible cast members like Brandon Sklenar, Harrison Ford, and Helen Mirren, and Michelle reveals that the cast are just as close as their characters.

"There's a giant group chat called Giddy Up, which started during cowboy camp of season one," she says. "A cute little name, and I think I mean we all were on location in Montana and all in the same hotel, and we would get dinners after [filming], so I think even though our characters are very different and in different story lines like we all really did bond, which was really helpful to have each other throughout the chaos of of shooting a show."

The actress also says Elizabeth would connect with her 'Landman' character Ainsley.

And if you're a tried and true Taylor Sheridan fan, you've probably picked up on the fact that Michelle isn't just in 1923 — she also has a starring role as Ainsley Norris in Landman! But would Elizabeth and Ainsley get along if they met in an alternate universe?

"That would be a fun thing to witness. I think they would," she says. "They're very different, but the similarities between them is they're both young women who are finding their place in this world and I think that they both actually look at the world through very bright eyes and have a lot of hope, which is an interesting correlation between the two of them. I think Elizabeth has gone through so much more than Ainsley obviously, so there might be a difference there, but I think they would get along."