Tired of Counting Sheep? These Techniques Can Help You Fall Asleep Peacefully
The day is done, the house is quiet, and yet you’re tossing and turning, unable to drift off. You’re eager for a good night’s sleep, but stress, racing thoughts, and to-do lists keep you from getting the rest you need. Try these tips to learn how to quiet your mind and get to sleep faster.
Turn on some white noise.
It sounds counterproductive, but adding a bit of noise to your sleep space may actually help you fall asleep and stay asleep. White noise contains various sound frequencies the human ear can hear; some people compare it to static from a television or radio.
By using a white noise machine in your bedroom, you can mask various environmental noises that may be keeping you awake, like a roommate with a pesky cough or traffic noises outside your window. Using white noise nightly can also be a way to train your brain, with the sound becoming a signal that it is time for sleep.
Listen to a body scan meditation.
Sleep difficulties often arise because of stress or worry, and your sleep may improve if you learn how to calm a busy mind. Body scan meditation is an effective way to improve mindfulness. By implementing this into your nighttime routine, you’ll learn to focus on your physical body rather than those deep, racing thoughts that prevent you from relaxing.
When practicing body scan meditation, you gradually focus your attention on different parts of your body, starting from the head and slowly moving down. You can do this repeatedly until you notice yourself getting tired – or, ideally, fall asleep mid-meditation!
Did you know that certain scents can help you feel more relaxed and calm your mind? If you’re having trouble trying to sleep, incorporating aromatherapy may help.
Scents like lavender, chamomile, peppermint, sandalwood, and eucalyptus have been cited as all-natural remedies for sleep problems. Add a few drops of the oils to your diffuser, spray a bit on your pillow, or even dot a bit on your skin (after doing a small patch test to ensure safety!).
Cut down on caffeine.
Most people know that drinking a cup of coffee at night might make falling asleep difficult, but did you know that caffeine consumed six hours before bedtime can also disrupt sleep patterns?
Caffeine can wreak havoc on bedtime, sleep efficiency, and overall sleep satisfaction. You can certainly enjoy your beloved cup of joe in the morning, but make sure you aren’t indulging within six hours of hitting the hay to improve sleep.
Ditch your phone at bedtime.
Good sleep hygiene involves creating an atmosphere and routine that promotes rest. If you find yourself fiddling around on your phone when you can’t sleep, you might be caught in a vicious, sleep-deprived cycle. The blue light given off by your phone screen inhibits the production of melatonin – that invaluable hormone that helps you get to sleep. Instead of Googling “how to quiet your mind and get to sleep,” next time you’re tossing and turning, try a body scan meditation instead!
Banish any bedroom allergens.
It’s hard to get quality sleep when you’re sneezing or dealing with a stuffy nose. Allergens can have a terrible effect on sleep, and unfortunately, bedrooms can be full of them. Some ways to minimize bedroom allergens include running an air purifier, cleaning your bed and linens often, keeping pets out of the bedroom, vacuuming frequently, and showering before bed. Additionally, it may be time to invest in a new, dust mite-free mattress – and add a mattress cover for added allergen protection.
Upgrade your mattress.
If you can’t get comfortable when you’re falling asleep or wake up sore in the mornings, it’s going to be difficult to feel fully rested and rejuvenated. As mattresses age, they can become lumpy, sag, and generally deformed. If you struggle to find that “sweet spot” each night, it’s probably time to buy a new mattress.
Fortunately, you can upgrade your mattress at Rent-A-Center without breaking the bank. We stock today’s rent-to-own mattresses from top brands, which means you can start catching quality Zs as early as tonight.
Now that you know how to retrain your brain to sleep, enlist some extra help from Rent-A-Center. Our bedroom sets are sure to help send you to dreamland in no time. Shop online or visit your nearest Rent-A-Center today!