Our days are filled with activity – and for those preparing for an upcoming move,
lots of it – but despite the fact that we’re often exhausted at the end of the day, we find ourselves tossing and turning.
Luckily, there are some great products that can help you fall asleep, stay in dreamland until it’s time to wake up, and feel ready for whatever lies ahead…
The Blue Light Blocker on Your Phone
By now, most of us know that we ought to put our phones aside for about an hour
before bed. If you can’t seem to quit your night-time tech habit though,
there’s a simple step you can take to reduce the amount of blue light that’s
reaching your brain and inducing wakefulness.
Many tablets and smartphones are equipped with a Night Shift or Blue Light Blocking feature that makes the colours on the screen warmer and limits the amount of blue light you see.
Some models let you set a timer so that the tones readjust in the morning, while others need to be reset manually. You can find your phone’s blue light blocking feature in the “Settings” menu, where it’s usually under the “Display” or “Brightness” heading.
Dimmable Light Bulbs
In a perfect world, every switch would be equipped with a dimmer, since too much
light prevents your body from releasing melatonin properly at the end of the
day which enables you to sleep.
However, if you don’t have dimmer switches in your home, now is a great time to swap standard light bulbs out for dimmable ones. The C-Sleep Dimmable light bulb is one example. It’s compatible with Bluetooth, and you control it via an app. You can use the app to schedule dimming and brightening, and you can even control multiple bulbs at once. These dimmable bulbs and others can be purchased online and at some home improvement stores.
A High-Quality Mattress
We’re supposed to spend about one-third of each day sleeping, if not a little more
than that. So, why is it that so many of us skimp when it comes to the place
where we get our precious shut-eye?
The good news is that the newest mattresses are just as luxurious as premium models from a few years ago but at far lower prices. So, look for a highly rated mattress if it has been a while since you last purchased one – you can find the latest mattress reviews here.
You’ll be amazed at what’s available, and you’ll find that it’s far easier to fall asleep and stay that way when your body is comfortably supported. Add quality sheets, supportive pillows, (or a cooling pillow if it’s summer), and soft blankets to make bed an even nicer place to be.
Sleep Tracking Apps
Sleep tracking apps keep track of the number of hours you’re sleeping, and many link
up with activity trackers to provide insight into the quality of your sleep. The best sleep apps (and there are quite a few good ones out there) don’t do anything right away, but they do provide some feedback to help you sleep better in the future.
White Noise Machines
White noise covers up sounds that contribute to wakefulness. Many people find that
with just a little help from a white noise machine, they feel soothed, relaxed,
and detached; in turn, they find that it’s easier to fall asleep.
There are quite a few white noise machines on the market, and there are white noise apps available for your tablet or smartphone too, although you’ll want to go to a black screen to keep light from keeping you awake.
If you happen to have a simple table top fan, you can try turning it on to provide soothing white noise to help you fall asleep faster and sleep a bit deeper.
Bedtime stories aren’t just for toddlers. Several podcasts and YouTube channels now focus on grown-up bedtime stories designed to lull you off to sleep.
These are far from interesting. Instead, they work a lot like hypnosis or guided night-time meditations, keeping your brain engaged just enough to prevent you from thinking about things that are bothering you while simultaneously encouraging you to wind down and fall asleep by using words that suggest relaxation.
Dim your screen to listen to these and consider springing for an ad-free YouTube subscription so that you can enjoy your content without interruption. You might want to get a set of headphones designed for sleep while you’re at it.
Natural Sleep Aids
Where pharmaceutical sleeping pills tend to come with unpleasant side effects like
grogginess and a dry mouth, natural sleep aids made with valerian, hops, chamomile, passionflower, and other relaxing herbs do a pretty good job of helping us drift off to sleep without leaving us drowsy the next morning.
If you like herbal tea, you can add a cup of your favourite night-time blend to your evening ritual. Supplements are often good for occasional insomnia. They’re usually milder than their pharmaceutical counterparts but still, it’s a very good idea to check labels and read reviews before you decide which one to try.
If you’re not into herbs, you may want to try tart cherry concentrate or a
melatonin supplement. Both can help you get to sleep faster than usual. Be sure
to have a chat with your doctor before you try any new dietary supplements,
particularly if you take medications or if you happen to be pregnant or nursing.
Essential oils are everywhere these days and with good reason: These fragrant plant
extracts offer microscopic molecules that interact with your limbic system and help you feel better.
Most night-time aromatherapy products contain lavender, which helps you drift off to sleep faster while quieting stress and suppressing anxiety. If you’re not into lotions and balms, you may want to consider diffusing a few drops of lavender essential oil in your bedroom or simply placing a few drops on your pillowcase.
Not all aromatherapy products are meant for relaxations, so choose carefully! It’s
a good idea to avoid rejuvenating citrus scents in the evening, and if you
happen to catch a whiff of rosemary, it might promote wakefulness for up to an
hour or so.
Besides choosing products to help you sleep better, consider taking a closer look at your overall sleep hygiene. Simply relaxing in low light while listening to soft music can help you, making sure you go for a jog or do some exercise during the day, as well as having a warm bath or shower before bedtime. Once you’ve redefined your night-time habits, you’re likely to find that it is easier than ever to fall asleep and wake up feeling motivated and ready for whatever the day has in store. In addition, ensuring the air is clean before adding aromatherapy extracts can help.
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