It is estimated that one in three adults struggles with insomnia on a regular basis, with even more people reporting that they have occasional difficulty falling asleep or staying asleep. Getting enough sleep every night is important for our mental and physical health – but it isn’t always easy.
On average, most adults need 7 or more hours of good-quality sleep on a regular schedule every night.
However, getting enough sleep is not just about the total hours. More importantly, it’s about the quality of sleep as well. Uninterrupted, peaceful sleep goes a long way.
If you struggle to get enough sleep at night, here are some unusual tips to help you improve your sleep.
Go to bed and wake up at the same time every day
If you don’t already do this, it’s important to go to bed and wake up at the same time every day. This helps your body and mind to get into a rhythm and helps you to feel more relaxed and less anxious throughout the day. If you have a hard time doing this, try having a relaxing bedtime routine. This may include a warm bath, reading a book, or meditating. Doing the same thing at the same time every day will help you to relax better and get a better night’s sleep.
Physical activity can help reduce stress, improve your metabolism, and help you sleep better. Regular exercise has been shown to improve sleep quality by at least 30 minutes per day. This is due to the release of endorphins, which promote feelings of euphoria and help you relax. Exercising in the morning is best, but if you prefer to exercise in the afternoon or evening, you will still see benefits as long as you don’t exercise too close to bedtime. Avoid exercising within two hours of going to sleep.
Turn off all electronic devices an hour before bedtime
Blue light emitted from electronic screens can disrupt your circadian rhythm and make it harder to fall asleep. In addition, it can raise your stress levels and make you less happy. This means that using smartphones, computers, and other devices before bed can make it harder to sleep, as well as negatively impact your mood and overall health. If you can’t avoid looking at your phone or computer at night, you can download an app that reduces the amount of blue light emitted from your screen. This can help to reduce the negative effects of blue light on your brain. You can also buy glasses that block blue light, which is recommended for those who want to avoid eye strain.
Calming your mind and not watching anything disturbing is also very important. Often times, we watch a scary movie, and it shows up to disturb us in our dreams.
Try to avoid going to bed with pent-up energy
If you try to go to bed with a lot of energy, you’re making it more difficult to fall asleep. Try to end your day with a positive mindset and avoid doing things that will make it hard to sleep. Avoid caffeine and other stimulants. Try to avoid doing things that are too stressful. You could also try having sexual intercourse before bed, as that can help lower your blood pressure, reduce stress and anxiety, and improve your immune system. If you are single, you can turn to one of your favorite silicone vibrators to take the edge off. Pent-up energy keeps your mind and body awake and can leave you feeling exhausted the next day.
Don’t eat too late in the evening
Eating too close to bedtime can make it harder to fall asleep. Try to avoid eating for two hours before going to bed. If you are hungry, have a light snack or small meal that is high in protein or fiber. You should avoid large meals or sugary foods as they can cause indigestion or disrupt your sleep. If you are a big fan of late-night snacks, you may want to reconsider. Late-night snacking can lead to weight gain and may cause you not to get a good night’s sleep. Eating too late can cause indigestion, and since you are not asleep while this is happening, you may feel discomfort in your stomach that will disrupt your sleep.
For different reasons, some of the worst foods you can eat before bed that will interrupt your sleep are chocolate, ice cream, chips and curry.
In contrast, eating cherries, raw honey, bananas, turkey, and almonds can actually contribute to a good night’s sleep.
Sleep next to someone that you trust
Having a partner sleep next to you can help to improve your sleep quality. Sleeping with a partner is a great way to create a sense of safety and comfort. It can help you to relax and feel less anxious. It can also help to regulate your body temperature while you sleep, which can help you to stay warm. If you don’t currently have a partner to sleep next to, or want to improve the quality of your sleep even more, try sleeping with a weighted blanket. This can help to calm your nervous system and relax you, making it easier to sleep.
Sleep is within your reach with these unusual sleep tips
Getting enough sleep each night is important for our mental and physical health, but it isn’t always easy. If you struggle to get enough sleep at night, try some of these unusual tips. Going to bed and waking up at the same time each day, exercising regularly, turning off all electronic devices an hour before bedtime, and avoiding going to bed with pent-up energy can all help you sleep better at night. Getting enough sleep each night is important for our mental and physical health. Sleeping better can also help you to feel less stressed and more positive throughout the day. These tips can help you to sleep better and feel less stressed.