Sleep Hacks to Help You Get More Restful Sleep
Many people have experienced a night when they can’t fall asleep. It happens when people can’t stop thinking about things or when they are uncomfortable. For some people, this only happens once in a while. But for others, it seems impossible to get a good night’s sleep.
If you don’t get enough sleep, it might negatively influence your health. You miss out on the vital health benefits of a whole night’s sleep if you don’t get enough sleep. Not getting enough sleep every night can hurt your physical and mental health.
This article will look at some common problems that can keep you from sleeping well. We’ll also offer some solutions to help you get the best sleep.
Common Reasons Why You Can’t Fall Asleep At Night
There are many reasons you might have trouble falling asleep or staying asleep from time to time. It could be due to a sleep disorder like sleep apnea or insomnia. Still, it could also be due to other factors like stress or anxiety.
- Nighttime anxiety: Stress from school or work, an argument with your spouse, or even your favorite team losing in overtime can leave you anxious at night. Your body may create more cortisol than usual when you are stressed. It can change the way you feel during the night. You may feel like you can’t sleep because of what is stressing you out.
- Your schedule is off: Having a regular sleep schedule is very important for getting a good night’s sleep. It includes keeping to the same bedtime on the weekends as you do during the week. Staying up late on Friday can mess up your sleep cycle, making it harder to fall asleep at your regular time on Saturday and Sunday.
- You have a poor sleep environment: It will be hard to sleep if you have a lumpy mattress or an alarm clock that shines too bright. Most people need to be comfortable when they sleep to fall asleep quickly. You might have to try a different sleep hack if the one you’re using isn’t working.
- You’re spending too much time with your device: Smartphones are a big part of our lives. But the blue light they emit can be terrible for our sleep. That’s why it’s essential to stop using screens at least two hours before bed. That way, you’ll fall asleep faster.
7 Sleep Hacks To Improve Your Sleep Quality
There are many ways to make yourself tired so you can sleep more. However, the best way to improve your sleep habits is by improving your sleep hygiene and bedroom environment. These tips may seem simple, but they can help you get a better night’s sleep.
1. Block Unwanted Light and Noise
You can increase your sleep by doing a few things. Begin by establishing the appropriate bedroom ambiance. It means making sure that there is no light shining in from outside, using blackout curtains or an eye mask. You can also use a white noise machine or earplugs to cover any noise outside your room. Make sure the temperature is comfortable, and then you will be ready to fall asleep quickly.
2. Snuggle Under a Weighted Blanket
To create a perfect sleep environment, you should not ignore your bedding. A comfortable mattress is essential, but you can also get a weighted blanket. Weighted blankets typically weigh 15 to 20 pounds, and they offer a gentle pressure known as deep touch pressure therapy. It promotes calmness and can reduce anxiety, making it easier to fall asleep.
3. Set a Bedtime Alarm
Some people dread the sound of an alarm clock, but you can use it to help you sleep better. If you have a hard time keeping a regular sleep schedule, try setting the alarm to remind you when to start getting ready for bed. It will help your body go to bed simultaneously each night.
4. Try ‘The Military Method.’
It might sound scary, but don’t worry! There’s no yelling required for this routine, which can help you fall asleep in less than two minutes.
First, get into a comfortable position. Then, relax your face and drop your shoulders. Allow yourself to sink into the mattress by releasing tension in your body. Clear your mind for 10 seconds.
If you want to fall asleep quickly, try this technique. Practice it for six weeks, and you will be able to fall asleep in under two minutes.
5. Take a Hot Bath Before Bed
Bathing or showering before bed is a beautiful way to unwind and prepare for sleep. The warm water will help raise your body temperature, and when you get out, your body will quickly cool down again. It is because it imitates the natural cooling process in preparation for rest.
6. Breathe Deep With Aromatherapy
Some people may not like essential oils, but the calming scent of lavender has been proven to help people sleep better. Studies have found that just a tiny whiff of lavender before bed can increase deep sleep and make it easier to fall asleep. Try putting a few drops of lavender oil on your pillow before bed or using a cool-mist diffuser to spread a gentle scent in your room.
7. Practice Yoga or Meditation
Physical activity during the day can improve your sleep quality and make you feel better overall. However, vigorous exercise too close to a bed can make sleeping harder.
Yoga or meditation can be an excellent way to relax before bed. It will help your heart rate and breathing slow down, making it easier to fall asleep. A meditation session is also an excellent opportunity to think about the day’s events and figure out what you need to do tomorrow.
The Ultimate Sleep Hack: Weighted Blankets
There are several things you can do to improve your sleep quality. It will help you get more deep sleep and REM sleep, which your body needs to feel rested and recharged. No matter what the next day might bring, you can confidently face it.
Hush Weighted Blankets can help you get a good night’s sleep. They’re built with breathable fabrics and deep touch pressure therapy to assist calm your nervous system and make serotonin and melatonin production easier. It will help you in falling and staying asleep.
A 100-night guarantee backs these blankets. If you don’t sleep better with a weighted blanket, you can get your money back. Combine a weighted blanket with these other sleep hacks, and you’ll wake up feeling refreshed each morning.
To learn more information about how to get a better night’s sleep, click here.
Frequently Asked Questions About Sleep Hacks
Some people say that listening to pink noise can help you sleep better. In a small study in 2012, researchers found that people who listened to steady pink noise had less brain activity and slept more soundly. Another study in 2017 found a positive link between pink noise and deep sleep.
There are a few reasons why people can’t sleep. Sometimes it’s because of stress, jet lag, a health condition, or your medications. It can be because of a sleep disorder or mood disorder like anxiety or depression.
Take a deep breath in and hold it for 10-15 seconds. Then breathe out slowly for the same amount of time. The slower, the better. If you have something on your mind, focus on something like a blank piece of paper or imagine yourself sinking into your mattress as you breathe.
The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern is said to help reduce anxiety or help people get to sleep. Some people say that the technique enables you to fall asleep in 1 minute.