Advertising

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
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Sally White

writer, artist & blogger

40+ Quotes To Read When Everything Appears To Be Going Wrong In Your Life Life Is About How To Be Comfortable With Being Uncomfortable There are 5 stages of love, but sadly most couples stop at stage 3 There Are 5 Stages Of Love, But Sadly Many Couples Stop At Stage 3 This Innocent Little Comment on a Child’s Drawing Can Kill Their Creativity Why the Less Your Children Have, the More Successful They Will Be in the Future

Trending in Health

1 How to Quit Drinking for a Healthier Body and Mind 2 How to Sleep Through the Night and Get Good Rest 3 Why You Keep Waking Up in the Middle of the Night (And How to Fix It) 4 Best Water to Drink (The Ultimate Guide to Drink for Better Health) 5 3 Steps to Get Rid of a Candida Overgrowth

Read Next

Advertising
Advertising

Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
Advertising

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                          More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                          50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

                                                                                                                                                                                                          Read Next