Introduction to Better Sleep
Recent research has revealed that 20.6 million people in the UK suffer from insomnia and sleep deprivation. If you’re one of them, you’ve probably tried all the usual ways to get to sleep. However, if chamomile tea and lavender drops aren’t quite doing the trick, don’t despair. There are some surprising sleep tips that might lull you into a slumber instead.
Unconventional Sleep Tips
Most of these tactics don’t require any special remedies or products and are simple to do. For example, eating cheese before bed can be beneficial, and humming like a bee can give you a serotonin boost. Here are some unusual sleep tips to help you catch those z’s.
1. Listen to Soothing Sounds
Listening to a recording of bacon frying may well lull you off to sleep. This kind of comforting, repetitive sound triggers Autonomous Sensory Meridian Response (ASMR), a combination of positive feelings, relaxation, and tingling sensations that encourage peaceful slumber. Sleep expert Dr. Craig Richard has set up an online resource to study the subject further.
2. Employ Reverse Psychology
A study at the University of Glasgow found that sleep-onset insomniacs fell asleep much easier when they were instructed to try to do the opposite. This method is known as Paradoxical Intention (PI). Get into bed, turn off the lights, and get comfortable, but don’t close your eyes. Instead, concentrate on your breathing and slowly the anxiety associated with your inability to drop off to sleep will start to diminish.
3. Get Out of Bed
If you’re not asleep after 15 minutes of trying, get out of bed and do something relaxing, such as reading, in another room instead. This helps to realign the bed-sleep association. Keep the lights dim and try going back to bed again when you feel tired.
4. Counting Sheep: Fact or Fiction
Counting sheep is a common sleep tip, but does it really work? Scientists at the University of Oxford say it tends not to work because it’s too mundane to keep our anxieties away. However, sleep medicine physician Dr. Joshua Roland explains that having a routine around sleep can be beneficial, and if counting sheep is helping someone, then it’s worth continuing.
5. Breathe Your Way to Sleep
Employing a simple sleep meditation connected to your breathing can reduce stress, detach your mind from troubling thoughts, and improve your sleep. Close your eyes and begin to count your breaths, slowly and deeply. Breathe in for one count, out for two, in for three, out for four, and so on.
6. Warm Feet for Better Sleep
Swiss researchers found that having warm feet can help promote sleep. A hot water bottle by your feet or sleeping with socks could help you fall asleep faster. This redirects the blood flow to your feet and reduces your core body temperature quicker.
7. Tense Your Toes
Try alternately tensing and relaxing your toes for a count of 10 each time. This draws tension away from the rest of the body, helping you to relax. Watch a video on how to relax using a toe tensing technique.
8. Hum Like a Bee
The "bumblebee breath" is incredible for insomnia, says sleep specialist Alison Francis. It calms the mind, gets rid of negative emotions, and stimulates the feel-good brain chemical serotonin. Lie down comfortably on your back and make a bumblebee sound for 10 minutes.
How it Works
The breathing meditation helps the mind by concentrating on breathing and the vibrations of the hum, creating a sense of calm. Dr. Chris Idzikowski also promotes this breathing technique in his book The Expert Guide to Sleeping Well.
9. Cheese Before Bed: A Sleep Aid?
Good news for cheese-lovers: it doesn’t cause nightmares and could actually help you get to sleep. Cheese can contain high levels of the amino acid tryptophan, which aids sleep. Avoid high-fat cheeses late at night, as the fat can disrupt your rest.
10. Listen to a Bedtime Story
The Sleep Stories section of popular meditation app Calm offers soothing words and sound effects to lull you off to sleep. Choose from over 65 bedtime stories, including classic tales and nature essays, read by well-known voices.
Conclusion
These sleep tips may help you catch those z’s, from listening to soothing sounds to eating cheese before bed. Remember, it’s essential to find what works best for you and make it a part of your bedtime routine. Alongside these sleep tips, there are plenty of sleep gadgets that can potentially help, whether you’re struggling to fall asleep, stay asleep, or wake up in the morning. Experiment with different techniques to find what helps you sleep better and wake up feeling refreshed and ready to take on the day.