16 Nov The 12 Most Utilised Tips to Fall Asleep
Sometimes no matter what you do, sleep seems to evade you. Whether that’s because of something in your daily routine, a high caffeine intake or poor sleeping conditions – turning to tips to fall asleep is often the only way to get your rest.
Luckily, at Dormeo, we study sleep enough to know how vital good quality slumber is, and the range of methods some utilise to ensure they wake up feeling rested.
We’ve compiled the most hashtagged sleep tips and tested them out to see if they will help you or someone you know catch some much needed zzz’s.
1.Sleeping with a Weighted Blanket
Weighted blankets are created to be heavier than normal blankets. Many people find helps to promote calm when they are using it – and are commonly used for people experience insomnia or anxiety.
Sleeping with a weighted blanket takes inspiration from a therapeutic technique known as deep pressure stimulation, which uses controlled pressure to induce calm. The benefits of sleeping with a weighted blanket are well documented, and they have potential use for all kinds of sleepers.
These benefits include improved sleep quality, easing of anxiety and stress, and the feeling of security – experts compare them to how a tight swaddle can help new-borns feel snug.
2. Trying Attachment Parenting
On the subject of new-borns, infants can often struggle with sleep – and attachment parenting is a popular method of soothing a child who can’t quite get comfortable enough to drift off.
But what is attachment parenting? This method is focused on promoting emotional stability through gentle techniques, such as touch and understanding. It is based on the idea that babies learn to trust and thrive when their needs are consistently met by a parent or carer.
It’s more of a wide-scale parenting style than a trick to fall asleep, but it has seen benefits in improving the sleep of infants.
3. Listening to Sleep Sounds
Research suggests listening to comforting background sounds while you prepare to drift off can not only help you to fall asleep, but also improves the quality of your night’s rest. Whether it’s a soft piano melody or an oscillating fan, the sounds can block out noise pollution and calm the mind.
Listening to rain sounds for sleeping is one of the most soothing as the quietly rhythmic patter makes for a natural lullaby. Studies have shown that the sound of rain causes the brain to relax unconsciously, nudging it towards a state of sleepiness.
If the idea of hearing rain reminds you of soggy commutes to work, other water sounds such as ocean waves or trickling rivers can be just as calming.
4. Deep Sleep Meditating
Deep sleep meditation is a practice or technique that promotes and produces, if done correctly, a state of deep relaxation while you remain awake and alert. This can help you to wind down, quieting the mind and body, and can help reduce insomnia or sleep troubles.
Sleep meditation works is by allowing you to let go of the thoughts suppressed throughout the day, activating your parasympathetic nervous system and helping to lower your heart rate and slow down your breathing – all of which prepare you for sleep.
With guided sleep meditation, which can be an audio guide, the goal is to not think too much about what you are doing and let the voice on the recording guide you into a relaxed state.
5. Wearing Blue Light Glasses
Many of us are in front of screens throughout the day. They may be computer screens for both work and recreation, the television, or your mobile phone. There are glasses to block blue light for sleep improvement, with specifically designed lenses to reduce the amount of blue light – something that is known to disrupt sleep.
So, how do blue light glasses work? Blue light comes from the sun, which during the day can help you to stay alert and improve your mood. However, the light comes from screens too – and this inhibits melatonin production, the hormone which helps you become tired and eventually fall asleep.
If you’re around screens a lot, glasses to block blue light for sleep improvement may be a worthwhile investment to help with both the quality and quantity of sleep you get.
6. Having a Sleep Routine
In terms of tips to fall asleep, this should be an obvious one. Our bodies have a regulatory system known as the circadian rhythm – essentially our internal clock which cues our bodies to feel awake during the day but tired at night. Establishing set times for waking up and going to bed each day can help to regulate our internal clocks, so it becomes easier to fall asleep and rise the next morning.
Outside of our bodies, a sleep routine for preparing to go to bed can also help the mind to unwind and enter a state of rest – having 30 to 45 minutes of downtime in the evening before getting into bed can promote relaxation, so avoid screen time to help your brain disconnect from electronic stimulation.
Having a sleep routine enables your body clock to predict when to induce sleep, leaving you feeling more rested and waking up bright eyed and bushy tailed.
7. Wearing a Sleep Mask
While there’s many a gadget and gizmo on the market, one of the simplest tips to fall asleep is wearing a sleep mask, and although they may not be new or high-tech, the easy (and cost-effective) solution can be just what’s needed for your requisite shut eye.
Sleep masks (or eye masks) work by blocking out the light known to disrupt our internal clock. This exposure to artificial light suppresses the sleep-inducing hormone, melatonin, and can lead to being unable to drift off.
Wearing a sleep mask helps you to maintain your natural sleep cycle, acting as a shield against intrusive light.
8. Using a Pillow Spray
If you have trouble switching off at bedtime, a soothing pillow spray to help induce sleep could be just what you need. Usually containing essential oils, pillow mists can ease stress and anxiety, allowing your mind and body to decompress from the day and unwind for a restful night’s sleep.
Research has shown that aromas encourage our bodies to produce that all important sleep hormone, melatonin, with scents such as lavender, vetiver, chamomile and frankincense the most powerful blends for relaxation.
Simply spray your pillow a few minutes before settling down for the night and breathe in the comforting and calming fragrance.
9. Drinking “Sleep” Tea
Hot drinks can soothe a number of ailments, from tea with honey and lemon for sore throats, to green tea for antioxidants. What you might not realise is that certain herbal teas can also help with falling asleep.
While caffeinated teas can increase stimulation, herbal teas have the opposite effect with chamomile tea widely used to promote relaxation and drowsiness. Other teas such as spearmint and lemon balm, reduce anxiety along with improving sleep quality.
Grabbing a cuppa an hour before heading to bed should give the herbal tea plenty of time to work its magic (and allow for that all important bathroom break).
10. Eating Bedtime Snacks
We are talking about tips to fall asleep so it may sound too good to be true, but eating a small bedtime snack can help you catch some zzz’s. Certain foods trigger sleepiness, with some able to assist in a longer and deeper night’s rest. Walnuts enhance sleep cycles as they contain melatonin, so a handful before bed can restore your levels.
Although usually consumed first thing in the morning, a night-time bowl of cereal with warm milk provides vitamin B, which can prevent insomnia, while natural cherries can also boost melatonin whether whole or juiced.
11. Having Beauty Sleep
Getting your beauty sleep isn’t simply having a good night’s rest – certain beauty products and pamper time can in fact assist with blissful snoozing.
Having an evening bath with salts, oils or soaks can induce that sleepy feeling especially if infused with ingredients such ylang ylang, valerian root and lavender. If you’re more of a shower person, body washes and lotions with these scents work just as well.
Taking herbal extracts like passionflower have been used in sleep studies, with results showcasing improved sleep quality and duration.
12. Counting Sheep
The final tip to fall asleep has to be counting sheep.
Mindless activity such as counting can indeed put you in a sleepy state. However, it has little to do with the choice of animal. Counting in rhythmic patterns, such as multiples of three, forces your brain to focus purely on the task at hand and prevents your mind from wandering to other thoughts.
Do you where counting sheep comes from? Shepherds in medieval Britain kept a headcount of their sheep each night before they went to bed!