Time for a little pillow talk.

Dr. Charles Puza, a board-certified dermatologist in New York, shares four simple ways to get the “best sleep ever.”

In a TikTok last week, he recommended a posture pillow, a magnesium roll-on applicator, cool temperatures, and an eye mask.

Magnesium roller

Magnesium – a key ingredient in the Sleepy Girl mocktail – can improve sleep by calming the nervous system, relaxing muscles, increasing melatonin production to regulate sleep-wake cycles, and lowering levels of the stress hormone cortisol.

Instead of an oral supplement, Puza recommends a muscle cramp roller that contains magnesium sulfate.

“These muscle cramp rollers are ideal for the feet at night,” he said.

Eye mask

“Block out all light at night—even the ambient light around you will prevent you from achieving the deepest sleep possible,” Puza explained, recommending using an eye mask to help.

One study found that using a night light led to light sleep and frequent awakenings, while another study found that street lights can lead to less sleep.

Cool temperatures

“The ideal sleeping temperature is actually 17 to 20 degrees Celsius,” Puza said.

This number actually varies among experts. The Sleep Foundation recommends 65 degrees Fahrenheit, while WebMD reports that you’re better off between 69 and 75 degrees Fahrenheit. The Cleveland Clinic recommends setting the thermostat to 75 to 77 degrees Fahrenheit to turn your bedroom into a “cool, dark, and quiet” den.

Sleep psychologist Michelle Drerup of the Cleveland Clinic explains that “heat massively disrupts REM sleep, the phase of sleep associated with dreaming.

Posture cushion

Puza also recommends a posture pillow to prevent sleep wrinkles. The pillow supports the head and neck and promotes proper spinal alignment.