We’ve all been there – tossing and turning in bed because our minds are consumed with the events of the day or worried about something that hasn’t even happened yet (I’m guilty of both, ugh!).
Let’s discuss some unique and quite interesting sleep hacks that may not only help improve your sleep quality but lead to a more refreshed and productive day.
1. Grab a glass of cherry juice. According to the Sleep Foundation, tart cherry juice contains tryptophan and melatonin, which can improve your overall quality of sleep.
2. Set the mood with some tunes. And by tunes, I’m referring to a playlist with soothing sounds like rain (my personal favorite!), ocean waves crashing, or even white noise. This can help create a calm environment conducive to sleep. You can find tons of 10+ hour-long playlists of “Gentle Rain” or whatever sounds you fancy on YouTube.
3. Keep your socks on. Yep, sometimes they have to stay on in bed. Though it may seem odd, wearing socks can help regulate your body temperature and improve circulation. This signals your brain to fall asleep faster.
4. Sleep on your side. Research has shown that sleeping on your side has a lot of benefits including better brain and gut health, reduced snoring (you’re welcome), and lessened instances of heartburn.
5. No TV in the bedroom. I get it – this can be really difficult when they’re running a Golden Girls marathon, but challenge yourself by removing the TV from your room. Less distractions = Better sleep. Try to designate your bedroom for only sleep and sexxxxy time!
6. Make your phone unreachable. Keeping your phone out of reach prevents you from scrolling while in bed, only prolonging your restful sleepytime. Place your phone on a table, chair, or anywhere in your bedroom that you have to get out of bed to grab.
7. Don’t sleep (get it?!) on essential oils. Instead of just spritzing your pillow with lavender, place a few drops of the essential oil in a diffuser on a nightstand close to your bed. The lavender scent has a calming effect on the mind and body, promoting relaxation for a deeper sleep.
8. Dim the lights and be cool. Use dim lighting during the evening and avoid turning on overhead bright lights, as they can signal your brain to stay awake. Make sure to have a cool temperature in your bedroom. Doctors recommend 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius).
9. Munch on a banana or a handful of pumpkin seeds. These are some of several foods that contain tryptophan, an essential amino acid, which can help you doze off successfully.
10. Counting sheep (Oldie, but goodie!) On the nights when your mind won’t stop racing, try visualizing a boring or repetitive scene (e.g., counting sheep, visualizing slow-moving clouds, or imagining walking down a dull hallway). This technique can help you fall asleep by distracting your brain from the stressful thoughts of the day.
These hacks can provide a bit of variety to your bedtime routine, so let me know which one you’ve tried. Are you a sheep counter? Or do you prefer a cold bedroom?
If there are any sleep hacks you swear by, don’t forget to share them in the comments!
