Sleep Better with these 5 Unusual Tips
Good sleep can be hard to come by in modern life. We stare at screens emitting bright light all day, our jobs often beckon us after hours, and a host of different current issues can make us toss and turn.
One in three US adults said they don’t get enough sleep on a nightly basis, according to the Centers for Disease Control and Prevention. How is this collective sleep deficiency bad for us and is there any hope for conquering our insomnia?
Sleep is important. It lets your body heal and recharge, while at the same time restoring cognitive performance. Not getting enough sleep results in the opposite: we heal slower, feel more fatigue, become forgetful, and our daily lives become a bit fuzzy.
We all know what it’s like to have a bad night’s sleep. But for some it becomes a recurring issue. Physically, regular sleep deficit could lead to heart problems, kidney disease, weight issues, high blood pressure, diabetes, and even could lead to a stroke. Mentally it affects memory, concentration, and can lead to anxiety or stress.
Sleep issues are usually a symptom of something else, but it’s a symptom of something different for everyone. This is where advice for better sleep gets complicated. There are sometimes more than one unique factor.
In previous blogs we’ve covered more traditional aids like staying away from screens about half an hour before bed, going to bed/waking up at the same time everyday, and reserving the bed for only sleep and intimacy.
But some people might want to try something else, maybe even something unusual. Here are 5 tips for better sleep that are off the beaten path:
Bacon, but not for breakfast? - Some listen to repetitive or soothing noises to help them fall asleep. Usually it’s white noise, rain and thunder, or nature sounds. But others may find comfort in noises more suited to them - some even find the crackling of frying bacon to be soothing! Whatever makes you drowsy, repetitive familiar noises trigger the body’s natural responses for winding down.
Use reverse psychology? - If your body doesn’t want to go to sleep, sometimes trying to force it ends up with opposite results. Like in anxiety, the thing we try not to think about is what we end up contemplating the most. Instead, try saying “I’ll lay down but we won’t sleep” or “this isn’t going to work.” It seems counterintuitive, but resigning oneself to “not sleeping” will let our minds wander freely, finally finding itself in a natural state of exhaustion. Then it becomes more pleasurable to drift off, and easier.
Wake up? (kinda) - If your problem is waking in the middle of night you may find yourself pulled into repetitive circular thinking, unable to rest until reaching resolution. In this case it may be helpful to get out of bed and do something relaxing for 15 minutes. Going to the gym or to play video games won’t work, but perhaps try reading a pleasant book or listening to an interesting podcast. Like in the last tip, as the mind is distracted with these activities sleep will come more naturally and pleasantly.
Act like a bumble bee? - Some find better sleep by laying in darkened silence for fifteen minutes using their breath to make light humming sounds (some say, similar to a bee). This essentially tricks the mind into a breathing meditation which can center your thoughts and make it easier to sleep. Mindfulness practices like meditation, and breathing exercises, are known to help the body relax and can make it easier to doze off.
Try a bedtime story! - This tip brings us back to where it all started. The way you fell asleep as a kid might still hold true as you grow. Try reading a favorite old (or new) bedtime story, or listen to a podcast where the hosts tell stories in a calm manner. This may revert your mind back to how it was in the formative years of life when falling asleep was as easy as hearing someone read “Little Red Riding Hood.”
For a discussion about this topic you can tune in to our podcast “The Breakdown with Dr. B” available on Spotify, Apple Podcast, and other streaming sites as well as our website www.bregmanmedicalgroup.com
If you have problems sleeping that aren’t responding to self-help methods, please don’t hesitate to reach out. Bregman Medical Group has decades of experience treating patients for sleep issues and many other conditions. We offer psychiatry and therapy treatments directly to your device, simply schedule online at www.bregmanmedicalgroup.com or call 305-740-3340.
References:
https://www.nhlbi.nih.gov/health/sleep-deprivation
https://www.thehouseofpillows.eu/unusual-sleep-tips-blog/
https://www.webmd.com/women/insomnia-tips