For those who are having difficulty falling asleep and staying at sleep at night, you probably know how problematic this can be. Most people who have insomnia or any sleep disorders suffer from this, but even those who don’t could also experience this kind of problem– wherein the brain wouldn’t stop working even when the body is tired.
There are a lot of techniques on how to stay asleep, but this would take a lot of trial and error. Likewise, most of these tips are considered to be unconventional, because there’s no typical sources to prove it, but they still works like a charm.
Without further ado, if you’re having trouble staying asleep, here are some of the natural, yet effective ways that you can try:
Establish a Relaxing Bedtime Routine
A consistent effort to relax and unwind before hitting the hay are some of the great ways that can help you easily fall asleep for a longer period of time. Also, a peaceful bedtime routine automatically sends powerful signals to your brain, telling you that it’s time to wind down and let go of those daily stress and tension.
Your Room Should Be Colder
In order to fall and stay asleep, your body should be cooled down. Thus, it’s important to make your bedroom cool, especially when you’re about to go to bed.
The temperature of your bedroom should be around 18 C with proper ventilation. A room that’s too hot or cold could negatively affect the quality of sleep.
You don’t need to go to the expense of buying an air conditioning unit. A decent floor fan like the Honeywell Oscillating Tower Fan can be switched on and a timer set to cool the room before bed, or if you find, like most people, that white noise helps you to sleep, leave it running for an hour or two to lull you into a deeper sleep
Make Sure Your Bed Is Comfortable
You should have enough room to turn comfortably and stretch. If you usually wake up with an aching neck or sore back, then it’s advisable to get a new mattress or invest in a better pillow. Don’t be afraid to experiment with different levels of mattress firmness, egg crate toppers, and pillows that are capable of providing the amount of support you need.
Stay Away from Caffeine in the Later Afternoon or Evening
Caffeinated beverages, such as coffee could keep you too wired to fall asleep, even when it’s already bedtime. So, better avoid those drinks around afternoon, until going to bed.
Stay Away from Hot Baths
Most people would suggest taking a hot bath to relax yourself, but we beg to disagree. Are you aware that your body needs to lower its temperature in order to fall asleep. That said, taking a hot bath would just keep you up for hours.
However, if you do enjoy soaking in a hot bath, just finish your bath at least 2 hours before going to bed. This way, your body will have enough time to cool down. Furthermore, you could also use a hot pack and apply it to your neck and shoulders before going to bed. Unlike taking a bath, this wouldn’t warm up your whole body, but it would actually help in reducing the stress and tension around the shoulders and neck area. A cold neck is actually a major cause of people waking in the night during the colder months. All you need is a cheap wheatbag (you can even infuse it with sleep- inducing lavender, or buy one already infused)
Keep the Noise Down with the Help of a Sound Machine
If it’s impossible to avoid or eliminate the noise of city traffic, loud neighbors, barking dogs, or any other people from your household, you could try masking it down with the help of a special sound machine.
These sleep machines could reduce health risks and improve not only the quality of your sleep, but also the quantity of your sleep, leading to all the benefits of a good night’s sleep, such as:
– Better mood
– Feeling refreshed when you wake up
– Less drowsiness during the day
– Improved memory
– Lower risks of vehicular accidents
See the current best-selling sound machines at the end of this article
A Night-time Ritual Is a Must
If you want to fall asleep and stay asleep, it’s important to create a night-time ritual. This could range from shutting the TV, turning off the computer, to not answering your phone an hour before going to bed. Also, you should look for activities that you find relaxing, such as reading a magazine or novel, and drinking some warm milk or decaffeinated tea.
There are no quick fixes for sleep issues. The key is, allot some time and try to figure out which remedy or methods works best for you. Likewise, try to find a routine that works well and stick with it. However, if after some time, it seems like the remedy no longer works, it’s an indication that you should change it up. The human body changes, and you should be ready to adapt. We hope that these practical tips will help you sleep well tonight!
Bestseller Sound Machines
- HoMedics SS-2000G/F-AMZ Sound Spa Relaxation Machine with 6 Nature Sounds, Silver
- Marpac Dohm-DS All Natural Sound Machine, White
- Big Red Rooster BRRC107 Sound Machine, 6 Sounds
- Marpac Dohm-DS All-Natural White Noise Sound Machine, Tan
- LectroFan High Fidelity White Noise Machine with 20 Unique Non-Looping Fan and White Noise Sounds and Sleep Timer