Did you know that an estimated 164 million Americans struggle to fall asleep at least once a week? If you’re asking yourself, “How much sleep do I need?” you are probably one of those sleep-deprived Americans. Having a hard time falling asleep can be attributed to many factors. Stress, anxiety, life changes, health conditions, and more all play a part in the quality of your sleep. Let’s discover the top 8 best ways to fall asleep and stay asleep.
1. Sleep Cool
Our bodies cool down when we sleep, so if you sleep in a cooler room it can help tell your mind it’s ready for bed. Room temperatures around 65 F. are optimal for sleeping. There are many ways you can achieve sleeping cool. You can turn down the thermostat before bed. You could invest in a cooling mattress or mattress pad. Those who sleep on a cooling mattress tend to sleep longer and deeper than those who don’t. Shed the sweatpants and hoodies before bed and sleep in loose, cotton clothing.
2. Avoid Blue Light Before Bed
Raise your hand if you use your phone before bed… so all of us. It’s something many of us are guilty of and don’t even realize there are consequences. Exposure to blue light (light from our phones, computers, and the sun) can suppress the release of melatonin (a hormone that helps us sleep) in our bodies. Harvard Health suggests avoiding blue light 2-3 hours before bed for better and deeper sleep.
3. Eat More Melatonin
Did you know our bodies naturally produce melatonin? Our bodies increase the production of melatonin when we are in the dark. For many of us, taking a nightly melatonin pill has become routine. Without getting too scientific, if you take too much of a hormone in any form (pill, lotion, etc.), your body will stop creating it because you are already getting it from another source. Consult with your doctor before you start or stop taking melatonin. It can be scary to start taking sleep medication! Thankfully, there are other ways of increasing your melatonin. Tart cherries, eggs, fish, berries, nuts, and grains are all high in natural melatonin. Try adding some of these foods into your daily diet and experience the effects for yourself!
4. Establish a Bedtime Routine
Our minds are good at recognizing patterns. Establishing a bedtime routine is a great way to tell our minds it’s time to sleep. The best part is, it can be anything you want. Showering, applying lotion, journaling, or stretching for 5 minutes are some good bedtime routines to consider. Try to participate in a new calming activity every night around the same time for a few days to see what feels right.
5. Use Natural Remedies
Okay, hear us out. You may not believe in the “healing power” of essential oils and herbs, but are you willing to learn about and maybe try them? Lavender is proven to reduce stress and relax our minds. Chamomile can make people feel sleepy. Vanilla has anti-anxiety benefits. All of these can be found in oils, lotions, room sprays, candles, incense, and more. Try some lavender tea; you may be surprised by the positive effects!
6. Buy a New Mattress
It may not be the cheapest option, but a new mattress may be one of the most effective. You could see positive effects in your sleep almost immediately after buying a mattress. There’s actual science behind why people prefer a certain level of softness in their mattress. Some people have more pressure placed on their hips, back, and neck than others. Learning what softness level is best for you and your health is important. If your mattress is too hard or too soft, it can lead to back and hip pain, tossing and turning, and inadequate sleep. See if there is a pressure mapping machine near you, and learn what firmness you need.
7. Create a Calming Bedroom
Your bedroom should be a place you feel safe, calm, and stress-free. Many of us have clothing piled high, paperwork stacked to the ceiling, and sheets that haven’t been washed in a few weeks (you should wash your sheets weekly, or at least once every two weeks). Take some time to find comfortable sheets, a soft comforter, and plush pillows. Purchase air purifying plants. Put everything in its place and aim to keep the floors clean. Read more about how you can create a comfortable bedroom here.
8. Have Background Noise
Many people benefit from listening to white noise before bed. Whether it’s a fan, white noise music, sleep music, or an actual sound machine, background noise can help you sleep better. White noise helps reduce our brain wave activity, making it easier to fall asleep. Did you know there are different colors of noise? If you aren’t a fan of white noise, try pink, red, brown, violet, blue, or grey. Ambient sounds like waves crashing, rain falling, or birds chirping can also help our minds relax. Search YouTube for examples of each.
We hoped you’ve learned something new! What sleep tip will you try first?