Sleep Hacks

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Almost everyone has encountered nights of restlessness, grappling with the challenge of falling asleep. While some of us face this occasionally, perhaps due to disturbances like a nightmare, while others find achieving a good night’s sleep an elusive task.

A proper night’s rest holds equal significance to regular exercise and maintaining a nutritious diet when it comes to your overall health. Prolonged sleep deprivation can have a profound impact on your hormones, exercise capabilities and cognitive function. Furthermore, it is also linked to weight gain and heightened disease susceptibility.

Over the past few decades, research has reported a decline in both the quality and quantity of sleep. Numerous individuals consistently experience poor sleep.

While there is no universal remedy, various cultures worldwide have developed their own methods to ensure they obtain the necessary rest.

Read on for sleep tips from around the world —

Block out light and noise —

Did you know that even subtle light filtering through your curtains can interfere with your body’s internal clock?

The most effective strategy for achieving a restful night’s sleep begins with establishing the perfect bedroom setting. Avoid switching on a glaring overhead light, listening to loud music, bright screens or any loud and disturbing sounds that can disrupt your sleep.

Its imperative to filter out these disturbances and create the perfect bedroom environment. This includes the temperature of the room, quality of bed linen, cutting out disturbances and good sleep hygiene. These measures will prepare you for a prompt and peaceful slumber.

Set a bedtime alarm —

For many, the sound of the alarm clock can evoke a sense of dread. However, what if you repurpose it to signal when it’s time to get ready for bed? Adhering to a consistent sleep schedule can be challenging, particularly on weekends. Which is why establishing a regular sleep routine is instrumental in conditioning your body to recognise the appropriate time to sleep. Setting a bedtime alarm is a practical sleep hack and a gentle nudge to head to bed.

Keep a consistent sleep/wake schedule, even on weekends —

Following your weekday sleep and wake routine during the weekend may seem challenging, but it’s a prudent choice for good sleep. Deviating from your regular sleep pattern by staying up late and sleeping in can disrupt your body’s natural circadian rhythm, akin to the impact of cross-country travel. This phenomenon, often referred to as social jet lag, can make it particularly challenging to fall asleep on Sunday night, contributing to less enjoyable Monday mornings. Try to follow a consistent sleep schedule whenever you can.

India’s herbal remedy- Ashwagandha

A top tier herb in Ayurvedic medicine, the traditional healing system of the Indian subcontinent, ashwagandha boasts a history spanning thousands of years. It has been employed by many to alleviate stress and anxiety which in turn aids in helping you fall asleep. According to research, ashwagandha has demonstrated efficacy in reducing sleep latency (the time it takes to fall asleep), enhancing sleep quality and elevating your overall quality of life. The impact of ashwagandha on sleep is  “small but significant,” particularly noteworthy if you suffer from insomnia.

Passion flower tea —

Recognized for its ability to soothe the nerves and alleviate anxiety, passion flower can be a helpful remedy if your mind goes a mile a minute. Consider incorporating a warm cup of passionflower tea into your bedtime routine and observe how swiftly it promotes a sense of calmness and watch yourself drift into a peaceful slumber.

Chamomile tea —

Traditionally used in various cultures worldwide, from Russia to Great Britain, chamomile tea is renowned for its calming properties. Chamomile tea contains apigenin, a compound that binds to your brain receptors, inducing a sense of sleepiness and relaxation. This makes chamomile tea an excellent remedy for combating insomnia and other sleep disorders. Chamomile extract also exhibits sedative properties, leading to an improvement in sleep quality. To maximise its benefits, it is recommended to consume chamomile tea approximately 45 minutes before bedtime.

Use a weighted blanket —

Your bedding is very important when it comes to how you sleep.  While a comfortable mattress and bed linen is an important start, a weighted blanket can dramatically change the way you sleep, especially if you struggle to do so. Weighted blankets typically weigh 5 to 20 pounds. They offer a gentle pressure known as deep touch pressure therapy, similar to receiving a hug. This gives you a sense of calmness, making it easier to fall asleep.

 Try separate blankets in a shared bed —

If your sleeping partner constantly monopolises the covers or you both prefer different blanket temperatures consider experimenting with the idea of using separate blankets in bed. If aesthetics are your concern, don’t worry – the bed’s appearance can be easily unified by covering it with a single comforter each morning when making the bed.

Find a bed mate —

If you can’t fall asleep alone, try sharing your bed with someone (a family member, spouse, child or even your pet). Co-sleeping can lower your anxiety and promote peaceful sleep. Of course, there are pros and cons to sharing your bed and you know what works best for you.

 Lavender essential oil aromatherapy —

The calming effects of lavender as a sleep aid is supported by research. Even a small whiff promoting deep sleep. Applying lavender essential oil to your pillow or using a cool mist diffuser can create a soothing and sleep inducing atmosphere.

Deep breathing, yoga and meditation —

Engaging in physical activity during the day is beneficial for sleep quality and overall well-being, but intense exercise close to your bedtime can hinder your quality of sleep. Lighter pre bedtime activities such as yoga, deep breathing or meditation can lower heart rate and breathing thus facilitating easier sleep onset. Meditation can also give you the opportunity to process daily events and prevent late-night intrusive thoughts. Simple breathing exercises mimic relaxation by activating your body’s calming parasympathetic system.

4-7-8 breathing technique —

This technique is a variation of pranayama, an ancient yoga technique that can help you relax and replenish the oxygen in your body. To practice the 4-7-8 breathing technique you have to simply follow these steps:

• Gently part your lips.
• Exhale completely, making a whoosh sound as you do.
• Press your lips together and silently inhale through your nose for 4 counts.
• Hold your breath for 7 counts.
• Exhale again for 8 full counts, making a whooshing sound.
• Repeat this breathing technique. Start at 4 times, eventually working your way up to 8 repetitions.

A hot, sleep-inducing foot soak —

Indulge in a nighttime foot soak, rooted in traditional Chinese medicine, to unwind, soothe your tired feet and promote relaxation before you go to sleep. Supported by science, this practice involves warming your feet to lower your body temperature, shorten sleep latency and enhance your overall sleep quality. You can customise your foot soaking experience using ingredients like epsom salt, essential oils, fruit peels or herbs.

Take a relaxing bath or shower —

Taking a hot bath or shower before bedtime is a widely recommended sleep hack, supported by studies showing improved overall sleep quality and faster sleep onset, especially in older adults. The warm water raises your body temperature, mimicking the natural cooling process before you fall asleep. Foot baths alone can induce relaxation and enhance your quality of sleep. Additionally, the steam from a hot shower activates your parasympathetic nervous system, fostering a conducive “alpha state” for better sleep and creative thinking.

Japanese shikibuton bed —

The shikibuton, a Japanese futon mattress, crafted from eco-friendly materials like cotton and wool can be used to sleep by placing it directly on the floor. It is not only space efficient but can also offer sleep and health advantages. It can be rolled up and stored when not in use. Although there is limited research on futon mattresses like the shikibuton, some believe it can help prevent and even alleviate lower back pain and offer spine support.

Get out of bed if you really can’t sleep —

If all else fails, get out of bed. Laying in bed will only amplify your stress, making it harder to fall asleep. Experts suggest leaving your bed to engage in relaxing activities that don’t involve bright lights and returning to your bed only when you are really tired.

Try implementing some of these sleep hacks so you can enjoy better sleep quality to feel rested and recharged!