If you’re having trouble finding your sleep at night, then you may have listened to so advice from family and friends about hot to get to sleep faster. You may even have done some research online and found articles. However, the problem is that not all the people who dispense tips regarding sleeping faster are actual experts on the subject.
It is true that some of the more popular suggestions do make sense. If you’re having trouble falling asleep, it’s sensible to consider buying a new mattress that offers proper comfort and support like the lush Comfortaire Ultimate Series or the affordable Corsicana Arabella Barrina. It’s a worthy investment that will surely improve your quality of life.
You probably also hear about how having a nighttime routine can help right before you sleep. But what should you really do just before you go to bed? Here are some suggestions given out by real scientists:
Listen to Slow Music
Quite a few people fall asleep more easily when they listen to slow music. This works very well for young adults, when they listen to slow music with a rhythm ranging only from 60 to 80 beats a minute. This was confirmed by a study conducted by researchers in Semmelweis University, which involved students with ages ranging from 19 to 28. Those who listened to soothing classical music for 45 minutes before going to bed were able to enjoy a much improved sleeping experience. In addition, they classical music listeners also reported a reduced level of depression.
If you have kids and grandkids, then there’s a good chance that you may have a plastic bottle of bubbles somewhere in the house. There’s also a good chance that you’ll want to improve your sleep, as half of all US adults over the age of 60 have issues with insomnia. So you can just blow bubbles, as it works for two reasons.
One reason for why this can work is that it’s admittedly silly. It’s that silliness that gets your mind off more serious subjects that can stress you out and keep you from falling asleep. Bubbles are also rather hypnotic to look at, so again your focus is diverted from your regular problems.
The other reason is that blowing bubbles resembles a deep breathing exercise. The deep breathing can help you calm down your mind and your body.
Use Lavender Scent
As part of your bedtime routine, you can scent your bedroom with lavender oil. This really smells terrific, and it can really soothe your nerves and put you in a more relaxed disposition. It can lower your blood pressure too.
As it turns out, the lavender scent can also greatly enhance your sleep. A 2005 Wesleyan University study discovered that their test subjects who breathed in lavender oil (three sessions that lasted 2 minutes each, with 10-minute intervals between sessions) were able to enjoy more hours of deep sleep. They also felt much more energized in the morning.
Dunk Your Face in Cold Water
This works very well when you’re overly anxious or distress when you’re trying to fall asleep. What you can do is to get a basin of ice-cold water and then immerse your face in it for 30 seconds. This will result in what scientists call the “Mammalian Dive Reflex”, which basically lowers your blood pressure and heart rate. That reflex calms down your system, and you’re in a better disposition to fall asleep.
Keep Your Feet Warm
You can wear socks as you fall asleep. Swiss researchers who published their study in the journal Nature found out you can get to sleep much faster when your extremities are warm. The warmth widened the blood vessels on the skin surface, and shifting the blood flow from your core will cool down your body so you fall asleep more quickly.
Take a Warm Shower before Bedtime
This is another excellent inclusion for your bedtime routine. Showers are inherently relaxing, and that helps you to fall asleep. When you warm your body up with the shower and then you immediately step into cooler air, your body temperature drops rapidly. This slows down your metabolism and readies your body for sleep.
Keep Your Clock Out of Sight
While it may seem convenient that you have your wall clock facing you in your bedroom, it may actually contribute to your difficulties in falling asleep quickly. Many people try to fall asleep and despair as they see the clock ticking towards the morning hours. This is just too stressful, and worrying about sleep simply keeps you from sleeping.
So the next time your grandparents give provide some age-old wisdom about how you can sleep more soundly, just smile, nod, and thank them for their advice. Then do what’s on this list—trust in science more when it’s all about the quality of your sleep.