Being tired because you watched too many episodes of your favorite show and ongoing exhaustion are like apples and oranges. Same size, shape, and weight but they taste totally different. Treating them is the same if you lost a couple of hours to Netflix you can catch up on that sleep the next day and wake up feeling like sunshine and daisies! Treating chronic sleepiness is a little trickier. That’s why we’ve put together a few scientifically-backed methods to improve your time in the dream world.
If you’re finding that your sleep setup just isn’t working for you, maybe it’s time to invest in a new mattress specifically designed with you in mind. There are so so many mattresses out there, including a variety of convenient mattress in a box options, it is really hard to tell what is the best for you!
Do your research. Go to bedding stores and ask the staff what would be best for your usual sleeping position. Also, search the internet for guides to help you understand what sleeping position needs what kind of mattress, and of course, take a little snooze on the display beds. The main factors to focus on are keeping your spine aligned throughout the night and ensuring the materials don’t let you get too hot – you want to be just as toasty as a freshly baked muffin.
Many ancient herbal blends have been used for thousands of years to help to sleep. One of the most well known is chamomile tea. This plant is traditionally known for assisting in alleviating insomnia and anxiety, and it also has some anti-inflammatory and anti-bacterial properties. Besides being a nice hot beverage before bed, the limited studies on the effects of chamomile tea on sleep all display a mild positive correlation between an increase in sleep quality and the consumption of chamomile tea before bed.
Unlike some herbal tea, chamomile is completely safe to drink if you are pregnant, expecting to be pregnant, or breastfeeding. If you would like to try other herbal remedies to assist in your sleep quality, please talk to your local herbal specialist to ensure you choose the perfect tea blend for you.
Meditation is an Eastern health practice which is increasingly becoming more common in Western health practice, especially with those with insomnia issues and mental health issues. Meditation is a form of relaxation therapy where you focus your mind on simple, repetitive sounds or thoughts – for some people, they think of nothing at all!
Personally, I find that really hard, and I like to incorporate counting, chanting, and thinking of positive mantras when I meditate in the morning. I find starting the day with a 10 or 15-minute meditation puts a spring in my step and assists in keeping me asleep for the whole night. Not only is there a plethora of research on the topic of meditation assisting with insomnia patients, now there is research showing that meditation helps people getting to sleep and staying asleep due to the brain being more capable of focusing for an extended period. It also helps with processing and filing away memories, leading to less brain activity and deeper sleep leaving you feeling fresher in the morning!
White noise is a collection of random frequencies from all through the sound spectrum. Similar to sounds like light rain, hissing steam, or television static. There are a plethora of white noise videos on YouTube; my personal favorites are whales singing and ocean waves.
While asleep, we can still hear sounds so cars are going past or people in the house waking up before you can interrupt your sleep cycle. White noise works by creating a constant, predictable, rhythmic sound for your brain to focus on, therefore blocking out the sounds that are waking you up. For some people, they don’t like the frequencies used in white noise. In that case, pink and brown noise are available too, they emphasize the use of lower frequencies.~
There we go, folks! Maybe one or two of these will work for you, morning meditation and white noise videos are always my preferred choice. Let us know which of these helped you, happy sleeping!