Not being able to sleep is frustrating. You may have already tried the common suggestions like having a sleep routine, avoiding too much caffeine and alcohol before bed, etc. Fortunately, there are creative ways to help you get to sleep. Here are six strange but well-researched, proven ways to sleep better that may help you.
A recent study on sleep and rocking found that rocking helps adults sleep more deeply and wake up fewer times during sleep. This study monitored 18 adults over three nights who slept in a bed that rocked gently. Electrodes recorded brainwave activity throughout each night. The results concluded that the adults slept better, deeper, and longer when they were in the rocking bed.
Rocking before bed may help the onset of sleep, such as in a rocking chair or certain yoga exercises that involve rocking.
Bedtimes aren’t just for children. Having a consistent bedtime that you rigorously follow is an extremely important part of setting your biological clock. Even on weekends, try to stick to your bedtime as closely as possible.
Of course, having a bedtime is easier said than done. Some of the hardest parts about sticking to a bedtime are:
Having children, who don’t always cooperate with your plans
Having laptops and screens whose blue light suppresses the onset of melatonin
Using applications (social media, YouTube, etc.) that have extensive functionality designed to keep you using the app
Weekends, when you want to have fun and do things!
Traveling, which makes it hard to keep any kind of schedule
There will be interruptions in setting your bedtime, but staying diligent with it as much as reasonably possible can do wonders for sleeping.
You can condition yourself to queue up for bed in response to some kind of stimulus or consistent activity. It's like you're training your brain for sleep.
This tip is slightly different than having a pre-bedtime sleep routine, of which you may have already heard. This is doing the same activity right before bed, such as:
You can do a series of activities or one activity, but the point is to do it every night, without fail, just before you try and go to sleep.
There is a yogic breathing exercise that is great for sleep. It’s called the 4-7-8 breathing technique and it works like this:
This breathing technique might sound odd but it works because: oxygen relaxes the parasympathetic nervous system and promotes relaxation.
Our bodies prepare us for sleep in response to two things:
Biologically, our bodies are designed to sleep at night when it is cold. Keeping a cooler room at night tells our bodies that it’s nighttime and time for sleep. Colder rooms queue our bodies to produce melatonin, which will help you get to and stay asleep. Furthermore, if you are in a hot room, you are more likely to wake up.
A “cooler” room doesn’t mean a “cold” room necessary, but a temperature that is cooler than what you would normally keep your room at. For example, a temperature between 60-68 degrees is reasonable.
Like sleeping in a cooler room, taking a hot bath before bed simulates the same “cooling” effect that tricks your body into producing melatonin.
Why does taking a hot bath do this? Because after you get out of a hot bath, your core temperature experiences a drop – the same kind of drop your temperature would experience if you were outside during the transition from day to night.
Taking a hot bath right before bedtime will queue your body to start producing melatonin.
If you have tried these tricks and everything else, there may be deeper underlying issues that are causing you to not sleep properly, such as:
If you live in Alaska and still can’t sleep, take our online sleep test and get in touch with our sleep specialists.