Tag: sleep quality

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5 Unique Ways To Help You Fall Asleep

We all have our own unique bedtime routines, but some are more “out-of-the-ordinary” than others. Below we will explore how these techniques might help you relax and fall into a deep sleep.

Use A Weighted Blanket

As babies, our parents swaddled us tightly in blankets. This feeling helps babies sleep because it simulates the tight space of the womb. It also prevents babies from restless movement and twitching, promoting a deeper sleep. The same concept applies for adults. Weighted blankets are filled with a variety of things from rice to poly pellets. The weight that these blankets apply to your body simulates the feeling of being swaddled. It is especially good for adults who experience continuous restless nights.

 

Text Source: Reader’s Digest (http://www.rd.com/health/wellness/sleep-tricks)

Try To Stay Awake

This may seem counterproductive, but trying to force yourself to stay awake can trick your brain into getting drowsy. Sort of a reverse psychology on yourself. Studies have shown that keeping your eyes wide open and keeping your body completely still with no electronics or lights on can actually help you fall asleep faster. I tried this method a couple of times this last week, and sure enough, the longer I tried to stay “wide-awake” the faster I fell into a deep sleep.

Text Source: Life Hacker (http://lifehacker.com/you-may-actually-fall-asleep-faster-if-you-try-to-stay-1693693901)

Watch And Listen To ASMR

This is probably one of the most interesting relaxation techniques out there, but over the past few years, it has been gaining in popularity over social media. ASMR stands for Autonomous Sensory Meridian Response, and is defined as, “a feeling of euphoric tingling and relaxation that can come over someone when he or she watches certain videos or hears certain sounds” (Sleep.org) These responses can be triggered by very simple sounds that we hear every day such as the tapping of rain on a tin roof or the sound of writing with a pencil on paper. These sounds start a tingle at the top of your scalp, and as it travels down your body, your mind relaxes and you can drift to sleep.  Now, this hasn’t been proven to work for everyone, but for those of us that it does, it is a great way to relax. If you are interested in listening to ASMR videos there are hundreds of them on YouTube. Below is an example of one of the popular ASMR videos by ASMR Darling.

Text Source: Sleep.org (https://sleep.org/articles/what-is-asmr/)

Video Source: YouTube (https://youtu.be/WX6SPJxurLo)

Roll Your Eyes

Research has shown that this simple trick can trigger the release of melatonin in your brain. All you need to do is close your eyes, and roll your eyes down and then back up. Do this a few times. Rolling your eyes like this mimics the beginnings of REM (Rapid Eye Movements).

Text Source: Restful Insomnia (http://www.restfulinsomnia.com/eye-roll/)
Text Source: Mirror (http://www.mirror.co.uk/lifestyle/health/unable-sleep-eleven-ways-you-2300449)

Make A To-Do List About Your Next Day’s Tasks

If you are like me, you worry about what needs to be done the next day. One way to ease your concerns a little is to write down your to-do list on a piece of paper.  Writing each task down makes you feel like you are more in control of your day. So, you can rest easy at night knowing that you have a plan of attack for the next day.

Text Source: Huffington Post: (http://www.huffingtonpost.com/greg-kushnick-psyd/5-rarely-seen-tricks-for-_b_10153342.html)

 

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Regulating Sleep Through Food

Everyone knows that certain foods promote sleep. From drinking a glass of warm milk right before bed to avoiding caffeine anytime after lunch, there is plenty of advice on foods you can eat (or not eat) to get a good night’s sleep. What we put into our bodies can have significant impact on mood and behavior and the key to enjoying a restful night of sleep can be found through your stomach.

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Tryptophan containing foods are first on everyone’s list of foods that make you sleepy. It stands to reason: everyone knows that turkey has tryptophan and after that third serving of sweet potato casserole (don’t judge: marshmallows and sweet potatoes are heaven!), a snoozy drowsiness sets in. Unfortunately, while turkey does contain some tryptophan, it is far from the richest source and that post meal crash is more due to your stomach full of carbohydrates than it is to the relaxing benefits of tryptophan. Tryptophan is a precursor to serotonin, a neurotransmitter well-known to regulate mood. It also regulates sleep, and a whole host of other things that keep us functional human beings—basically serotonin is awesome! Eating foods rich in tryptophan is believed to increase serotonin production, which will help regulate your sleep cycle. It also functions in the production of melatonin and niacin, two more things which help regulate sleep cycles. Eat eggs, bananas, peanuts, honey, and milk for an extra hit of tryptophan.

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Melatonin is a hormone that helps regulate circadian rhythms—it helps you sleep when you’re supposed to and feel awake when you’re not. Available in supplement form, melatonin can also be found in cherries, bananas, and citrus fruits. Eating tryptophan or calcium-rich foods can also boost melatonin production: snack on spinach, almonds, or cheese.

Magnesium and potassium are two minerals that promote muscle relaxation (and overall muscle health), which means they are great for priming your body to sleep soundly through the night. Try bananas, avocados, spinach, peanuts, and whole grains to get these.

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Image via: http://commoditychainsthatbind.wordpress.com/bananas/

Try to incorporate some of these foods into your dinner, or have a snack at least an hour before you go to bed—this gives them time to work and prevents a too-full stomach from keeping you awake. Select foods that are rich in protein or complex carbohydrates for extra sleepy-goodness: the longer your food takes to digest, the more stable your blood sugar remains and the less likely you are to wake up feeling hungry. Many of the above foods can provide more than one benefit, so eat more of those! Try whole-wheat toast with peanut butter and banana, or a salad with spinach, vegetables, and nuts. Or a handful of cherries with some slices of cheese or almonds. Try to avoid excess sugar and alcohol, which can interrupt sleep, as can very spicy foods right before bed. Why not snack your way to a better, more restful, night of sleep?