She Strengthens

Desperate for Sleep? Try These 17 Proven Techniques

Are you tired of lying awake at night, desperate for some shut-eye? You’re not alone. Millions of people struggle with falling asleep, and it’s affecting their daily lives. But don’t worry, we’ve got you covered. Here are 17 proven techniques to help you drift off to dreamland.

Aromatherapy: The Power of Essential Oils

Certain essential oils have been shown to promote relaxation and improve sleep quality. Lavender and damask rose oil are two popular options. Apply a few drops to your wrists or pillow, or use a diffuser to create a calming atmosphere.

Progressive Muscle Relaxation: Unwind Your Body

This technique involves tensing and releasing muscle groups from head to toe. Lie down, feel heavy, and then squeeze each muscle group for 5 seconds before releasing. Repeat this process to wear yourself out and prepare for sleep.

Gentle Yoga: Find Your Inner Calm

Yoga and meditation have been proven to improve sleep. Try some gentle stretches and poses to calm your mind and body. This can be a natural way to get the sleep you need.

Chill Out: The Ideal Room Temperature

Research suggests that a room temperature of around 65°F (18°C) can help you fall asleep. A warm shower or bath can also speed up your body’s natural cooling process, making it easier to drift off.

Breathe Easy: The 4-7-8 Method

This simple breathing technique involves inhaling through your nose for 4 counts, holding your breath for 7 counts, and exhaling through your mouth for 8 counts. Repeat this process at least 3 times to induce relaxation.

Sleep Apps: A Surprising Solution

While it may seem counterintuitive to use your phone before bed, certain sleep apps like Calm or Unplug can help you relax and fall asleep.

CBD: A Potential Sleep Aid

CBD, or cannabidiol, has been shown to improve sleep scores in some studies. However, more research is needed to fully understand its effects. You can try OTC CBD oils, recipes, or gummies to see if it works for you.

Magnesium: The Relaxation Mineral

Magnesium can help fire up neurotransmitters that make you feel relaxed and tired. Taking 200 to 400 milligrams per day with food may be just what you need to get some shut-eye.

Herbal Tea: A Soothing Solution

Drinking a cup of herbal tea, such as chamomile or lavender, can help you relax and prepare for sleep.

Change Your Sleep Position: Find Comfort

If you’re having trouble sleeping, try changing your sleep position. Sleeping on your side has been linked to better sleep, so give it a shot.

Get Lost in a Book: Reading as a Sleep Aid

Reading can help you wind down and prepare for sleep. Just make sure to ditch the tablet and use a paper book or magazine to avoid blue light.

Melatonin: A Natural Sleep Aid

Taking 0.5 to 5 milligrams of melatonin 2 hours before bedtime can improve sleep quality and morning alertness.

5 HTP: Amino Acid for Sleep Regulation

5 HTP is an amino acid that can increase serotonin levels, which are associated with sleep regulation. Taking 300 to 500 milligrams per day may be an effective treatment for insomnia.

GABA: The Calming Compound

GABA is a compound made in your brain that can help calm your central nervous system. Taking 250 to 500 milligrams per day as a supplement may promote relaxation and sleep.

Theanine: The Sedative Amino Acid

This amino acid has sedative-like properties and can raise levels of GABA, serotonin, and dopamine. Taking 200 milligrams per day may aid in relaxation and sleep.

Get Naked: The Benefits of Sleeping Nude

Sleeping nude can help reduce your body temperature, leading to better sleep. Plus, the feel-good hormones released during sex can also promote relaxation.

Slumber Up with Socks: The Cold Feet Solution

If you have cold feet, try wearing socks to bed. This can help keep your feet warm and promote better blood circulation, signaling to your brain that it’s time to sleep.

Remember, these techniques can only work if you have a good sleep foundation. If you’re struggling with sleep deprivation or underlying health conditions, it’s essential to consult with a healthcare provider to get to the root of the problem.