I’m a doctor — you need these 4 things to get the best sleep ever

Time for some pillow talk.

Dr. Charles Puza, a board-certified NYC dermatologist, is sharing 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 — may improve sleep by helping to calm the nervous system, relax muscles, increase melatonin production to regulate the sleep-wake cycle and decrease levels of the stress hormone cortisol.

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

“These muscle cramp rollers are great for the feet at nighttime,” he said.

Eye mask

“Block out all light at night — even ambient light around you prevents you from getting the deepest sleep possible,” Puza explained as he encouraged assistance from an eye mask.

One study found that using a night light sparks shallow sleep and frequent awakenings, while another determined that street lamps can lead to less sleep.

Cool temperatures

“The ideal sleep temperature is actually 63 to 68 [degrees] Fahrenheit,” Puza shared.

That number actually varies between experts. The Sleep Foundation says to aim for 65 degrees Fahrenheit, while WebMD reports that you’re better off between 60 and 65 degrees Fahrenheit. Cleveland Clinic supports setting the thermostat at 60 to 67 degrees Fahrenheit to turn your bedroom into a “cool, dark and quiet” cave.

Cleveland Clinic sleep psychologist Michelle Drerup explains that “heat is a huge disruptor for REM sleep,” the sleep stage associated with dreaming.

Posture pillow

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