There’s no better feeling than getting a good night’s sleep, but sadly, many of us are missing out. A poor night’s sleep can make you cranky, can contribute to weight gain, and can significantly lower your cognitive ability. Without sleep, our bodies quite simply cannot function, so if you are having trouble sleeping, then here are four things to try.
- Buy a weighted blanket
There’s a reason why children (and adults) like to be tucked in at night – it provides them with a sense of security. Weighted blankets distribute their weight evenly across the body, gently pressing down to provide an enhanced version of this tucked-in effect. Weighted blankets are known to have many benefits, including improving sleep quality, reducing stress, and calming anxiety. You can purchase weighted blankets in a number of different weights, and they sit perfectly on top of your comforter or can be used alone.
- Turn down the temperature
Extreme temperatures in the bedroom are one of the most common reasons why people are unable to sleep. Studies have shown that the ideal temperature for sleep sits at around 65 degrees Fahrenheit, with anything much above this making it very difficult to fall and to stay asleep. If you have access to air-conditioning or a fan, then consider sleeping with this on to try and keep the room at a steady temperature. As a general rule, it is easier to pull an additional blanket on than it is to cool down if your room is too hot, so air on the side of too cold.
- Set a bed-time alarm
Setting an alarm at bed-time may seem like a strange concept, but it can be a great way to remind you to go to bed at a regular time. Our bodies thrive on routine, which not only applies to the morning and waking up at the same time every day but going to bed at the same time too. A night-time alarm can help you to get into a good sleep routine, which not only will support you in getting more sleep but will improve your sleep quality too. If you tend to find that you take some time to fall asleep, then set your night time alarm for 90 minutes before you wish to be asleep by, and then use this time to unwind.
- Try listening to white noise
If you are trying to fall asleep in a noisy environment, or are easily awoken in the night by sounds, then white noise can help you to fall and to stay asleep. It may seem counterintuitive to play a sound to drown out a sound, but white noise actually acts as an anti-noise frequency allowing your ears to focus on something soothing rather than something jarring. You can find white noise videos on sites such as YouTube, and there are even white noise machines available that provide the same effect.
So there you have it, four things to try before you decide that you need to try sleeping aids to help you fall asleep – do you have any other tips to add?