Seven Ways To Sleep Faster & More Comfortably…
7 Ways To Sleep Faster & More Comfortably By Preparing Your Five Senses, According To Experts
While forgoing sleep in favor of plowing forward was once a badge of honor, the Better Sleep Council has declared that sleep is the new status symbol. What’s more, they offer tips for ways to sleep faster by preparing your five senses for the actual act of sleeping, because there’s more to a getting a good night’s rest than simply lying down in your bed. If you have #SleepGoals, but that sweet slumber continues to allude you, there are some things you can do to increase your chances of successfully slipping off to dreamland.
“Gone are the days of touting just how little you snooze. Bragging about your skills in bed — as they relate to sleep, of course — is all the rage. Sure, at the Better Sleep Council (BSC), we’ve always been on this trend. And we know that getting [seven-to-eight] hours of sleep each night has a long list of benefits,” the BSC wrote in a blog post for Better Sleep Month. With today’s go-go-go lifestyle, myriad distractions, and a lot of screen time, calming your five sense — sight, sound, smell, touch, and taste — before bed is more difficult than ever before, which is why it’s important to have a solid pre-bedtime routine. If you’re not sure where to start, these are just a few things you can do to ensure you get quality sack time.
1. Sight: Darkness Is Your Friend
The BSC recommends that you sleep in a dark room. If your bedroom has a lot of windows, invest in blackout curtains or a good sleep mask because light can be a pretty big deterrent to getting quality sleep. The National Sleep Foundation also offers tips for making your bedroom a cozy cave that’s conducive to sleep. “Consider low-wattage, incandescent lamps at your bedside to help you wind down in the hours before sleep,” the NSF wrote on its blog. “Survey your room for any other sources of artificial light, for example, street lamps or porch lights, or even the glow from the power buttons of electronics like TV’s or bright alarm clocks. Consider blocking these to make the room completely dark while you sleep. If you go to the bathroom during the night, do so by nightlight, instead of turning on stronger overhead lights.”
2. Sound: Block Out External Noise
Noise is one of the biggest barriers to getting a good night’s sleep. This is because while you asleep your brain still continues to process sounds, according to the NSF. “Noise can jostle your slumber — causing you to wake, move, shift between stages of sleep, or experience a change in heart rate and blood pressure — so briefly that you don’t remember the next morning.” And, even if you don’t realize it, those small disturbances can leave you tired and sluggish, even after eight hours in bed. The BSC recommends using earplugs, or listening to soft meditation music. You can also use a fan, or a white noise app to increase your chances of blocking out external noise.
3. Smell: Love Yourself Some Lavender
If you think aromatherapy is just new age mumbo jumbo, the scent of lavender can actually help prepare you for sleep. “Lavender has been shown to decrease heart rate and blood pressure, potentially putting you in a more relaxed state,” the NSF noted. “In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning.” You can spray lavender on your pillow, or use it in an oil diffuser.