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No More Insomnia! Get A Good Night’s Sleep With These 5 Unconventional Tips

No More Insomnia! Get A Good Night’s Sleep With These 5 Unconventional Tips

Have problems falling asleep or sleeping through the night? You are not alone. 30 to 35% of people suffer from bouts of insomnia[1]. That’s a whole lot of people tossing and turning through the night. That’s 3/10ths of the population fighting mental fog and fatigue during their waking hours. Lack of sleep contributes to an array of health issues such as obesity, high blood pressure, and heart disease. While you may be tempted to reach for a pill to drop you into a deep sleep, try these 5 unconventional tips first, and you may be able to trick your body into a restful slumber.

1. Immerse your face in cold water

Just when you thought splashing cold water on your face would wake you up, it actually can put you to sleep! Known as the Mammalian Reflex or Response[2], immersing your face in cold water for 30 seconds will lower your heart rate and narrow your blood vessels, causing reduced blood flow to the limbs and reserving more for the brain and heart. It basically signals your body into a relaxed hibernation mode. The colder the water, the faster the heart rate will slow. Brrrr.

2. Breathe using the 4-7-8 method

The 4-7-8 breathing method[3] by Dr. Andrew Weil, a supporter of holistic and integrative medicine, encourages you to focus on your breath and relaxes you, much like meditation. It is based on Pranayama Yoga breathing techniques, and it’s easy to learn. Dr. Weil suggests sitting up straight and holding your tongue against the roof of your mouth, behind your teeth, while practicing it.

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The steps of the 4-7-8 method are:

  1. Inhale through your nose for a 4-second count.
  2. Hold that breath for 7 seconds.
  3. Then, exhale your breath slowly for an 8-second count.
  4. Repeat these steps 2-4 times.

This calming breath technique will have you snoozing in no time at all. Dr. Weil suggests practicing this technique before bedtime for 4-6 weeks to experience its full benefits.

3. Skip that hot shower

You may think that nice hot shower will help you sleep, but exposing yourself to a rise in body temperature disrupts your body’s natural ability to produce melatonin[4]. Melatonin is a naturally occurring hormone that is made by the pineal gland in your brain. It regulates your body’s internal clock. Two hours before your regular bedtime, the melatonin levels in your body rise to aid your body in shutting down for the night. Bright lights and warm temperatures can disrupt your natural melatonin production.

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Aim to have that hot shower at least two hours before you plan to hit the sack, giving your body ample time to cool down. An alternative suggestion would be to blast yourself with cold water at the end of your hot shower for that Mammalian Dive Reflex, if you think you can take it.

Other ways to boost your natural melatonin are to get sunshine and exercise during the day and to keep the lights dim and your bedroom cool at night.

4. Write down your thoughts

Journaling right before you go to sleep can ease your fears and anxieties and help you to drift off quicker. Writing about your day’s problems literally gets them off your chest. Writing a nightly gratitude list can help you focus on positive thoughts and make it easier to fall asleep.

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Research shows[5] that people who kept a nightly gratitude journal slept longer and had a better quality of sleep. Now that is something for which to be thankful!

5. Tense and relax your toes

While you don’t want to participate in any rigorous exercise before bed, the simple act of tensing up your toes and relaxing them for a count of up to ten can ease the tension from your body and allow you to fall asleep faster.

You can use this progressive muscle relaxation technique throughout your body. Lay down and close your eyes. Begin at your scalp and slowly work your way down, focusing your attention on each section of your body, from your eyelids to your throat, your shoulders down to your fingers, your chest all the way to your knees, and finally, down to your toes. You will find yourself more relaxed and sleepy.

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Consider using one of these unconventional sleep hacks before you reach for those pills to battle another sleepless night. Changing your habits and thoughts or even taking a cold-water douse may prove to be a better alternative than side-effect ridden drugs for helping you drift off to a peaceful night’s slumber.

Featured photo credit: Workandapix via pixabay.com

Reference

[1] American Academy of Sleep Medicine: Insomnia Awareness Day Facts and Stats
[2] American Psychological Society: The Mammalian Diving Response: An Enigmatic Reflex to Preserve Life?
[3] Dr. Andrew Weil: The Art and Science of Breathing
[4] John Hopkins Medicine: Melatonin: Does It Work?
[5] PubMed NCBI: Gratitude Influences Sleep Through Mechanism of Pre-Sleep Cognitions

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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