Try These Sleep Solutions to Finally Wake Up Refreshed
Do you dream of waking up energized and refreshed, but you just aren't able to make it happen? It may be because you aren't getting sufficient sleep at night. Feeling well-rested is essential and necessary for a healthy and productive day, which means you should always try to get the best sleep possible. Beyond the health benefits, you'll just feel so much better if you get enough rest, so it's time to make sleep solutions one of your priorities for 2020.
However, we totally understand the miserable feeling of tossing and turning all night after you made sincere efforts to drift off at a reasonable hour. If all the sleep solutions you've tried have failed, it's time to try some new methods that have proven to help many who share your struggles. Of course, you don't have to do everything on the list. Check out all the options below, then choose the sleep solutions that are best for you.
Avoid technology
Smartphones and computers help to make our daily life easier, but they don't help when we are trying to get to sleep. Dozens of studies suggest that staying on your device too late stimulates the brain and keeps you awake longer. Research proves that the blue light emitted by smartphones has a negative effect on your sleep patterns, so you might want to stop using your phone a little bit ahead of when you want to sleep or try out a pair of blue light glasses to minimize the impact of your late-night Instagram stalking.
Prepare your clothes for the next day
If you find yourself stressed out in the morning because you can't find anything to wear, try picking out your outfit in advance. This little trick will save you time, allow you to sleep in, and help you get out of the house completely stress-free.
Take a bath
It's simple: hot water increases your body temperature, which triggers a tired and sleepy feeling. It can also cause your heart rate, breathing, and digestion to slow down. One study says that 40-minute baths at 105 degrees are an effective sleep solution. Experts say that even fitting a 20-minute bath in about 2 hours before bedtime can help, so you should join the growing group that's been once again embracing the trend. If you go all-in with candles and a glass of wine, you might even be able to craft your next Instagram moment while you're at it without stressing yourself out.
Avoid eating heavy high-calorie foods and snacking frequently before dinner, because when your digestive system works overtime, it can prevent you from sleeping properly. Experts have also said it's a bad idea to drink too much liquid before bed, as you are more likely to wake up in the middle of the night to use the bathroom, dividing your sleep cycle. Caffeine, acidic and spicy foods should also be avoided. Caffeine can keep you awake for up to 10 hours, while acidic and spicy foods can cause heartburn, which can cause serious discomfort during sleep.
Though some foods interrupt your potential to be well-rested, there are a few options that are actually sleep solutions instead.
Walnuts: Walnuts are an excellent source of a sleep-enhancing acid called tryptophan, as well as melatonin.
Cherries: Cherries contain melatonin, which helps you fall asleep.
Lettuce: Lettuce has soothing properties. Boil a few sprigs of lettuce leaves with a glass of water for 3-5 minutes. Add mint leaves and drink it. This mixture can help you fall asleep easier.
Banana: Nutritionists say that regular consumption of bananas, rich in potassium and magnesium, is good for muscle cramps and restless leg symptoms that affect sleep. If you've ever had a charley horse, know that keeping up on these nutrients can help you to avoid experiencing it again.
Tuna: Tuna is rich in vitamin B6, which is required to produce serotonin and melatonin.
Dim your lights
Science shows that dim light promotes deeper sleep. As the body gets less light, it begins to secrete melatonin. About an hour before bed, turn off your brightest lights in favor of a smaller lamp to help signal to the brain that it's time to relax.
Get a more comfortable bed and pillow
Choosing the right pillow and mattress is one of the most effective sleep solutions. Considering that we spend a third of our lives asleep (if we're getting the recommended amount), the quality of your pillow and mattress really matters. We strongly recommend investing in something comfortable to help stop all your tossing and turning.
Sleep with your pets
Previous studies have suggested a connection between sleeping with your dog and having a restful night. Compared with humans, they seem to increase feelings of comfort and security—and if you have any pets, you definitely know the stress-relieving powers of cuddling with them. So next time you're trying to have the calmest night possible, try having your pet lay next to you.
Set the room temperature
Experts say that when trying to fall asleep, a very cold or too hot room can have a negative effect. Finding the right temperature is an effective sleep solution as our body temperature drops to trigger sleep. If the room is too hot or too cold, the body struggling to regulate its temperature. In this case, even if you fall asleep the quality of REM sleep is decreased.
Listen to calming music
The right type of music can be really helpful for those needing to get creative with their sleep solutions. Music therapy has been used to treat sleep disorders. A 2015 study by Aarhus University in Denmark shows that slow, relaxing music improves sleep quality. The participants listened 25 minutes of music every day before going to sleep, and at the end of the study, they found that they were sleeping better and weren't suffering from any side effects.
Use a weighted blanket
Are you having trouble sleeping because of anxiety, or otherwise looking to have a calmer night's rest? Try out a weighted blanket. While they've long been popular to help individuals on the autism spectrum and those with sensory issues, many have now realized their widespread benefit as sleep solutions for everyone, leading to a recent surge in popularity. Try out one of the newer brands that everyone is talking about, like Gravity or Bearaby—the latter is a chunky knit design, making it both breathable and aesthetically pleasing. If you'd rather go for something in a lower price range, you can also do a quick search on Amazon, where you'll find plenty of options that get the job done. Upon waking up the next morning, you'll be amazed by how well the blanket's gentle pressure lets you sleep.
Have a nighttime skincare routine
We all know skincare is essential to keeping your largest organ looking and feeling its best, and an added bonus can be its promise as a sleep solution. Find a few calming products (maybe try things infused with CBD or lavender), then use them every night just before you go to bed. The repeated action will help signal to your body that it's time to rest, all while making sure you'll wake up glowing for more reasons than one.
