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Uncommon Ways To Largely Improve Your Sleep Quality

Uncommon Ways To Largely Improve Your Sleep Quality

Having trouble sleeping lately? Has work disrupted your sleep cycle? Try these not-so-popular ways to get some quality sleep every night and wake up feeling more refreshed than ever!

1. Keep These Plants In Your Bedroom

Aloe vera produces oxygen at night, leading to more restful sleep.

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English ivy and Snake plant are great air-purifiers.

A lavender shrub will induce calmness and lower heart rate.

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Finally, a pot of jasmine is known for not only improving sleep but also ensuring greater productivity the next day.

2. Wear Socks

If you’re one of those people who needs to make frequent trips to the bathroom during the night, wearing socks will help you get some uninterrupted sleep. This works by warming your feet, which dilates the blood vessels, somehow telling the brain it is time for sleep. In fact, the warmer your hands and feet are, the faster you’ll fall asleep, according to this research.

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3. Skip The Nap

If you need to nap, do it earlier in the day and for a short duration. Otherwise, give it a miss. Although an afternoon nap has several benefits, including boosting productivity, it is advisable to skip the nap if you’re suffering from insomnia or a sleep-related disorder.

4. Try Aromatherapy

Spray essential oils like jasmine and lavender on your pillow. Otherwise, opt for combination mixtures that relieve stress and help to relax the mind. Other essential oils known for boosting sleep quality include ylang ylang, sandalwood, Roman chamomile, and marjoram. You can mix and match and even create a sleep perfume that works for you. However, before buying check the quality and purity of the oil you’ve chosen.

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5. Sleep Naked

Cooling your body temperature helps you fall asleep faster. Go for a cold shower in the evening and slip under the sheets naked and you’ll fall asleep before you can even begin counting sheep. If you are interested in learning about all the benefits of sleeping naked, check out this Lifehack article.

Beat insomnia with these hacks tonight!

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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