The CDC reports that around 70,000,000 Americans are affected by chronic sleep conditions. The average adult is supposed to get 7+ hours of sleep every night, but about a third of those adults consistently get less than the suggested amount.
With so many people struggling to find rest, is there a way to have more effective sleep? Here are a few tips that will help you fall asleep and stay asleep.
White Noise
Light sleepers get startled easily by sounds throughout the night. In order to prevent waking up at night, try using a white noise machine that covers up these sounds while you sleep. As you fall asleep to the sound of a gentle thunderstorm or soothing waves, you won’t easily hear the neighbor’s dogs barking furiously at 2 am.Â
Relaxing Scents
When you’re trying to relax your body enough to fall asleep, it’s important to include all senses in that relaxation process. Find scents like lavender or vanilla that you associate with sleep. Spritz your bed with a pillow mist and turn on a diffuser with some essential oils. Your body will thank you for creating such a calm environment for it to rest in.
Minimizing Light
Too much light in the room can make it difficult to fall back asleep. If you want sweet sleep, go to bed wearing an eye mask that helps you keep your eyes closed. Even if you’re not a fan of sleeping with an accessory on your face, you can try out blackout curtains that prevent any sunshine from seeping into the room.Â
No Electronics
Blue light can wreak havoc on your sleep rhythm. It actually blocks a sleep-inducing hormone called melatonin and keeps you feeling awake and wired. Be sure to turn off all of your devices and refrain from using them at least one hour before you decide to crawl into bed. This will help keep racing thoughts at bay as you try to relax and fall into a deep, restful sleep.
Humidifier
Living in a dry climate can be annoying, waking up to chapped lips and a hoarse throat. Instead of sleeping in uncomfortable conditions, turn on a humidifier and place it next to your bed. The humidifier will release small particles of water into the air so that it’s not so dry in your room. It also serves as an effective white noise machine when it’s turned on.Â
Bedside Water
Waking up in the middle of the night to pangs of thirst really interrupts your sleep. Instead of making yourself get up and visit the kitchen, keep a bottle of water by your bedside. That way, you can get a midnight drink without having to take a long trip. Getting up and walking around can raise your heart rate and make you feel more alert, which is the opposite of what you want when you’re trying to catch some z’s.Â
Nighttime Routine
All of these tips and tricks are wonderful ways to treat your body to deeper rest. The key to continually feeling refreshed after a night of sleep is incorporating these things into your daily routine. Establish a nighttime regime that helps to calm your senses and slow down your mind, which is vital for falling asleep. The longer you do this, the more consistent sleep you’ll have.
Sleep is also one of the tools for restoring balance in your life. Check out this article for more Lost Equilibrium? 4 Tips to Restore Balance in Your Life.
