10 Sleep Tips You May Have Not Yet Tried
So many of our backers have shared with our team their inability to sleep, despite having tried common tricks usually recommended to those desperately seeking quality sleep. In the hope of helping our readers, we compiled some of the most useful, albeit, unconventional tips which we have accumulated from our experience. Enjoy!
- No Pets
Our furry friends may help us get comfortable at bedtime, but if every tail wag (not to mention dog snore!) keeps you awake, it’s time to get Spike his own bed. Also, don’t forget that animal dander can cause allergic reactions to some people, further disrupting sleep.
Many people toss and turn when it’s time to fall asleep. For too many of us, laying on the pillow is the only time we have to process our day. Often times, this includes psychologically stressful thoughts. Some of you may know that stress causes the body to secrete cortisol, which in turn, increases awareness. Writing down your thoughts and taking a few minutes to process the day often helps and adds another level to your bedtime routine.
- Use your phone
You may be wondering why we are including this when we all know that the infamous smartphone blue light is a big no-no before bed. Many find setting an alarm for when it’s time to go to sleep to be beneficial.
- Turn your clocks around
We’ve all spent a night or two staring at our clocks, anxiously calculating the amount of sleep we won’t be getting as we wait to finally get some shut eye. This can further increase stress and pressure to hit your sleep goals despite your inability to fall asleep. Making it impossible to see your clock from bed can help alleviate that tension.
Lavender is known for its relaxing benefits. A study in 2005 found that a sniff before bed led to improved sleep quality. “When people sniffed the lavender before bedtime, it increased their amount of deep sleep, or slow-wave sleep,” says researcher Namni Goel, now at the University of Pennsylvania School of Medicine in Philadelphia.
Plus, the Wall Street Journal reported in 2008 that lavender helped women with insomnia fall asleep more easily.
- Pose or Pray
Meditation, Yoga and prayer can each work to “inspire” your mind to fall asleep. A recent study showed that those who practiced mindfulness meditation had less insomnia, fatigue, and depression at the end of the six session study. Science has even shown simple deep breathing to have a similar effect.
- Get natural light as soon as you wake
Don’t lounge around in bed in the morning. Get out in the morning sun and let the morning sunlight wake up your body’s natural clock. The same clock will tell your body to go to sleep 14 to 16 hours later.
- Paint your room
Don’t actually do this at bedtime, but painting your walls a soothing color can actually help. Pick a color that works for you.
- Avoid a hot bath
While many might suggest the opposite since a warm bath is relaxing, your body actually needs to lower it’s temperature in order to fall asleep. If you must, take a hot bath two hours before bedtime to allow your body time to cool down.
- Start Coloring!
You may have noticed the introduction and popularity of coloring books for grown-ups in your local bookstore. Rest assured that this is more than a fad. Many find coloring to be equally as relaxing as the mindfulness meditation and prayer routines suggested above.
Best of luck & let us know how these suggestions work for you!