Sleep is so important, it helps with energy levels, immune system, cognitive function, the list goes on. So many people struggle with sleep so today I’m sharing a guest post on 6 healthy tricks to fall and stay asleep.
Insomnia is a terrible affliction. The one thing you want more than anything else – sleep – is the one thing that eludes you. This sleep disturbance ailment affects millions of people nightly, and there’s a wide range of solutions, from pharmaceuticals to taking CBD sleep oil to weighted blankets.
However, certain pharmaceuticals can cause addictive behaviours and have side effects like grogginess, sleepwalking or weight gain. If you want to avoid pills and get to sleep in a healthy way, there are tricks you can use to get much-needed shuteye.
What Is Insomnia?
According to the National Institutes of Health, insomnia is defined as chronic dissatisfaction with the quantity and quality of sleep. Sleep is one of the most vital processes the body goes through in a 24-hour cycle. Rest – specifically, the REM dreaming stage of deep sleep – is the body’s crucial restorative stage. During REM sleep, the brain heals and rewires itself.
If you suffer from sleep disturbances and insomnia, you’re not getting the sleep you need. You can suffer from memory loss, weight gain, high blood pressure and poor motor skills, leading to car accidents and injuries from clumsiness. But some people need a little help with getting and staying asleep so their body can properly heal and reset its cognitive functions.
According to “Insomnia and Its Treatment: Prevalence and Correlates,” insomnia affects 35 percent of adults, and half of those cases can be described as serious. Although pharmaceutical solutions may work for some, other solutions aren’t necessarily as addictive as sleeping pills. To make sure you get to that deep REM cycle when all the therapeutic action occurs, you need some healthy, sustainable habits to help you get and stay asleep.
1. Change Sleep Positions
There are side sleepers, back sleepers and stomach sleepers and, unfortunately, there are also those who barely sleep at all. If you’ve been having trouble falling asleep, consider how you pose your body when you sleep. If you’ve always been a side sleeper, give stomach sleeping a try.
You can also adjust your bedding to make it more conducive to a good night’s sleep. Change your flannel sheets for cool cotton, or try lightening your comforter layer if it doesn’t make you too cold. Switch up how you use your bedding by sleeping with no pillows or placing one between your knees for better spinal support.
There are also different pillows to consider, and there are plenty available on the market for you to try. There are pillows you place between your legs, body pillows, square ones or constantly cool ones for those sleepers who always wake up to turn their pillow to the cool side in the middle of the night.
2. Lower the Temperature
It’s completely subjective and often is a contentious point between couples: What temperature should the bedroom be? Some people are hot sleepers and like the room to be 70°F. Others prefer more frigid temps and keep the thermostat hovering around 60°F.
Science supports the claim that those who sleep in cooler climes sleep for more extended periods. In a study, a group that slept in the 61-degree room reported feeling more alert in the mornings and more rested.
If you’ve been wondering how to ease your COVID stresses and nerves without resorting to a daily pill schedule, adjust elements in your ambient atmosphere to see if that will be conducive to sounder sleeping. Even lowering your sleeping chamber temperature by three degrees can make a huge difference in your sleep quality and alertness the next day.
3. Switch Rooms
Many lifelong insomniacs swear by the idea if you haven’t fallen asleep in 30 minutes, you should change your location. There’s no use lying in bed, tossing and turning, watching the minutes tick by.
Sometimes by shaking up your routine, you can rewire your brain and get rid of the anxiety tethered to lying there, hoping that sleep will come. Move downstairs to the couch or the spare bed in the guest room. You can even catch a catnap outside on the chaise lounge if it’s a safe environment.
4. Take CBD Oil
A significant attribute of taking CBD oil for sleep is the cannabinoids in this botanical compound interact with your body’s Endocannabinoid System or ECS. The ECS is responsible for maintaining homeostasis by regulating body functions, such as appetite, pain reception and sleep.
Folks who have trouble with their nightly slumbers can try a CBD tincture for sleep since it may help maintain a more restful mindset. CBD oil also may help you manage daily stress levels and remain calm which can induce you to sleep better.
5. Weighted Blanket
It may seem counterintuitive, but a weighted blanket can make many people sleep better. This isn’t merely a few quilts on top of one another. There are specially designed blankets that weigh 15 pounds or more. In fact, to get the best results, select a blanket that weighs about 10 percent of your body weight.
The pressure from the weighted blanket gets your body ready for rest because it slows your heart rate and breathing. Weighted comforters make you feel safe and secure and may help ease anxiety and stress.
6. Increase Bright Light Exposure
Humans are diurnal creatures in that they are awake during the day instead of at night. People generally feel awake during the day and tired in the evening, but if you’re not exposed to enough natural daylight, your circadian rhythm can get out of whack, which can cause sleep disorders.
Office workers who significantly increased the amount of natural light they got during the workday noted they slept, on average, almost an hour longer each night. Increase the amount of natural daylight by going for a walk outdoors or moving your home office to a big window so the sunlight can flood through the glass.
The Last Word
Insomnia can cause severe long-term health effects and make you feel terrible during your waking hours. However, pharmaceuticals like sleeping pills aren’t the answer for many people, and some would like to avoid pills’ addictive qualities.
These simple tricks may help you ease into a more tranquil state of mind or snap your mind out of its cyclical thinking and anxiety which ruins your sleep environment. CBD, weighted blankets and cooler rooms are all healthy methods to combat your insomnia.
This post on 6 healthy tricks to fall and stay asleep is a guest post. If you are interested in contributing to JesseLaneWellness.com please email firstname.lastname@example.org. Images are from Unsplash.