Having trouble falling asleep and getting a good night’s rest? You’re not alone.
For something as natural as sleep, it does seem like sleeping troubles happen far too often. When don’t get enough sleep, we begin to lose our alertness and memory. We become stressed and quality of life diminishes. Lack of sleep is even linked to an increase in health problems like heart failure and death!
You’ve probably done the gamut of “sleep help techniques” like:
· Counting sheep
· A hot shower right before bed
· Keeping regular schedules
· Avoiding eating late at night
· Sleep aids
Cozy Sleeping Setup
The National Sleep Foundation found, in a 2015 ‘bedroom poll’, that around 9 out of 10 say that a comfortable bed & pillow makes all the difference for a good night’s sleep. Others point to room temperature as playing a major role in getting good sleep.
But what about those of us that have trouble laying down?
Where there’s a need, there’s a market. The Perfect Sleep Chair is an answer for all those that prefer catnaps and winding down in front of the tube. This lift chair reclines flat and has built-in heat and massagers to induce relaxation. A great option for the different-style sleepers.
The Cold Bath Experiment
Tim Ferriss, the author of the ever popular 4-Hour Work Week and 4-Hour Body, does something a little out of the ordinary as his pre-sleep prep… a nice, relaxing ice bath. His experiment combined a low-dosage of melatonin with a literal ice bath (2-3 bags of ice melted to 80%) and found it to be an effective method to falling asleep the moment you hit the sheets.
The ‘science’ behind it is that the body is not releasing high levels of melatonin from contact with hot water and the cold works as a better signal for the body to rest (according to Stanford research). It may not be your style but it’s something different than counting sheep.
Polyphasic Sleep Schedules
Most people have a monophasic sleep schedule meaning they turn down for 6-8 hours a night in one, large block. Polyphasic sleep, on the flipside, is breaking the sleep schedule into chunks.
It could go a little something like this:
· Sleep cycle #1: 3pm – 4pm
· Sleep cycle #2: 10pm – 12pm
· Sleep cycle #3: 6am – 8am
There are all kinds of variation to polyphasic sleep schedules based on personal preferences but the concept remains the same. So why does it work? It allows the body & mind to shut down quickly when it’s time to sleep. When you do sleep it’s right into a REM cycle so when you wake you feel refreshed.
Polyphasic sleep isn’t for everyone but for those that want to try – it could improve your productivity by 10-fold!
We’re glued to our screens late into the night between the TV and our phones. This bombardment of light messes with our circadian rhythm which is our body’s internal clock that tells us we need to start heading off to sleep.
A techy way to trick the body without sacrificing our gadgets and setting is by using dynamic lighting that switches from warm to cooler colors as the day goes on. Apps like Flux are popular apps for our computer and phones that do the same. TVs have settings for this adjustment too!
We’re all different with our relationship with sleep. What works for some does nothing for others. It’s worth experimenting with different suggestions. One that you find may just stick with rather than abandon. At last… a good night’s rest is achieved.
Tried one of these before? Got a suggestion of your own? Share it below!
Article by: Jennifer Smith