Do you have trouble falling asleep?
According to some studies, approximately one third of Americans have trouble getting to sleep at night and feeling fully rested. Judging by the busy and information-heavy society we live in now, it’s not entirely difficult to see why. Still, sleep remains a very important and underrated part of living a balanced life. Don’t you wish you could get better sleep?
If you answered yes, you’re in luck. Here are 15 tips and tricks of how to get a better night’s sleep.
1. Put some socks on.
What’s not to like about socks? They keep our feet warm and fuzzy—and that has a pronounced effect on helping us get to sleep. According to Nature, having warm feet eases people into the relaxed state necessary for slumber.
2. Don’t get in bed unless you are sleepy.
When we roll around in bed without sleeping, we start to program our minds that our bed is not primarily a place where sleep happens. And we definitely don’t want that. It’s much better to get up and do something rather than lay in bed awake.
3. Hide your clock.
When you’re lying in bed awake, there’s nothing more anxiety-producing than constantly checking your clock to see all the sleep you’re not getting. Best advice? The sleep you’re going to get is the sleep you’re going to get. So put the clock away.
4. Dunk your face in cold water.
Many people feel refreshed and relaxed by a splash of cold water to the face. As it turns out, there is a scientific reason why this is so. Dunking your head in ice-cold water for 30 seconds or more triggers the involuntary Mammalian Dive Reflex—a phenomenon which lowers heart rate and blood pressure. Pretty handy, huh?
5. Use the 4-7-8 method.
As prescribed by many wellness aficionados, the 4-7-8 method is a breathing trick designed to help you fall asleep in less than a minute. With your tongue on the tissue behind your top front teeth, exhale through your mouth, inhale slowly through the nose for a seven count and then exhale through the mouth for an eight count. Repeating this cycle is said to help push carbon dioxide out of the lungs to help you relax.
6. Use lavender.
Lavender has often been used as a relaxation tool for those interested in aromatherapy. As it turns out, studies back up the claims that lavender can help you relax and fall asleep faster as well.
7. Black out your room.
Metatonin is a neurotransmitter released by the pineal gland. It is responsible for helping us get to sleep and is more likely to be produced when we are in darkness. As a result, getting some sun-blocking curtains may help you get the shut-eye you need.
8. Use sleep mask and ear plugs.
As an addition to the above, a sleep mask can help keep any extra light out of the way whereas ear plugs can be especially helpful for those living in the city.
9. Use the progressive relaxation technique.
According to the Mayo Clinic, progressive muscle relaxation can also be an effective stress reliever that might aid with sleep. To do it, simply focus on slowly tightening all the muscles in your feet for about five seconds… before fully releasing for 30. Repeat this process all the way up your body!
10. Hide your electronic devices.
As follows from the points we made about melatonin, electronic devices are really not helpful for those trying to get to sleep. Although light can affect melatonin production in a variety of ways, blue light in particular—like the light from an iPhone or a laptop screen—is especially damaging. It’s best to just put them away.
11. Try to force yourself to stay awake.
If all else fails, you can try to use reverse psychology to trick yourself into falling asleep. This can be accomplished. This technique was studied by researchers at the University of Glasgow who were interested in using “paradoxical intention” to help people fall asleep. Give it a try!
12. Get up and journal.
Some of the stress of falling asleep has to do with processing and reliving the events of the day (or even of the week, in some cases). This mental chatter can be really distracting when trying to sleep, though it still has application for your emotional health. Instead of keeping it in your head, get it all down on paper so you can rest easy.
13. Do calming techniques throughout the day.
Ultimately, the foundations for good sleep are set during the day—these also include eating well and exercising! Still, having heightened emotions throughout the day can take its toll on you at night. To ease tension, try to spend time to reflect and meditate throughout the day to ease yourself into rest at night.
14. Do a 60-minute wind-down before bed.
Having a familiar routine and structure can help with plenty of stress-related issues, but it is particularly helpful when trying to sleep. An hour before bed, make sure you shut off your computer, brush your teeth, get comfortable and sort out tomorrow’s events so that you can go to sleep with a clear mind.
15. Drink some herbal tea.
Although caffeine is a no-no for those trying to sleep, different herbal teas can have great effects for those trying to relax. Do some research as to what brands might work for you, but look for relaxing and anxiolytic ingredients like chamomile, St. John’s Wort and valerian root.
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