Getting enough sleep is crucial to living a healthy life. But for many of us, this is easier said than done. Below are some unusual tips that can help you fall asleep faster and stay asleep longer.
Why Is Sleep Important?
Poor sleep can contribute to weight loss, high blood pressure and a decrease in the power of your immune system. The benefits of a good night sleep are endless. They include an increase in:
- Learning and memory
- Metabolism and a healthy weight
- Cardiovascular health
The National Sleep Foundation recommends adults between the ages of 18 to 64 get between seven and nine hours of sleep each night.
If you are having trouble sleeping, try some of these unconventional tips.
Wear Socks to Bed
Keeping your feet warm by wearing socks to bed can improve the dilation of your blood vessels. This sends your brain a signal that it is time to go to sleep.
Use a Weighted Blanket
Weighted blankets have become popular and for good reason. Similar to the experience of swaddling a baby, which involves wrapping a baby snuggly in a blanket to mimic the comfort and security of the womb, the weight of the blanket helps people feel safe.
In addition, some suspect that weighted blankets act as deep-touch therapy. This causes the brain to release serotonin, which regulates sleep.
Drink Warm Milk
A glass of milk with a hint of warm spices can help promote sleep. Try drinking a cup three hours after your last meal of the day. There are a number of recipes available online, but the spice blend typically contains cardamom, turmeric, cinnamon, ginger and nutmeg.
Do a Body Scan
Meditation and yoga can help clear your mind and calm you down before lying down and going to sleep. One popular method that has been shown to help promote sleep is a body scan.
A body scan involves bringing awareness to every body part, one at a time. This helps you relax. Close your eyes and focus on your breathing. Begin to bring attention to the top of your head, face and neck. You’ll then work your way down your body. This method takes about 10 to 20 minutes, but by the end you should be ready to go to sleep. If you try these tips and still have trouble sleeping, you may have an undiagnosed sleep disorder. Contact the sleep experts at Texas ENT & Allergy to learn more.