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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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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