Every month thousands of us type these words into Google: “how to fall asleep.” We deal with sleep issues like sleep deprivation, sleep apnea, insomnia and more. That or we’re just looking for better or deeper sleep.
We should get at least 7 hours of sleep as adults and 1 in 3 Americans aren’t getting enough of it.
March is a big month for sleep. It’s National Sleep Month and we need it, thanks to Daylight Savings time. Nothing like the clocks springing forward an hour to throw off our sleep schedule! It’s also the month we have National Napping Day (the 12th).
The foundation of good sleep is a good mattress and pillow. Research from the National Sleep council found that a new bed was associated with an increase of 42 minutes of sleep. Both your bed and pillow are so individual. That’s why we like the boxed versions (obviously) because they give you several months trial period so you can try them out at home.
Here are some other things to help you get the shuteye you so desperately want and need…
How to Fall Asleep
LISTEN TO SOOTHING SLEEP MUSIC ON YOUTUBE
One issue: we can’t turn off our minds at night. What helps? Mindfulness, meditation and relaxation techniques. This track is 3 hours of relaxing music to help you sleep and has over 62 million views. YouTube has self-hypnosis for sleep and a vast collection of sleep tracks.
“I love this, one night I couldn’t sleep, at all. I tried everything and I come across this and I fell asleep in less that 15 minutes.”
‘PILLOW POTION’ SLEEP SPRAY
If you don’t think smell affects you, remember what it feels like to walk into a place that smells terrible. Your body tenses up and you want to leave! The opposite happens with pleasant scents – you relax. You feel peace and calm. Essential oil can have a big effect on sleep.
With over 1,500 glowing reviews on Amazon, this comforting spray dubbed the “pillow potion” helps you fall asleep faster. This is ultra soothing, helping calm and relax you before bed.
Simply spritz this aromatherapy mist in your room, on your pillow or your sheets. Reviewers rave about how well it works. Your sheets will smell so fresh and a small amount works for days. Contains all natural ingredients including lavender, chamomile, hazel, rosemary, aloe and jojoba oils. Also hypoallergenic, cruelty-free, and alcohol-free. If the idea of lavender essential oils sounds soothing, then you may want to check out the Lavender Bliss Pillow.
A SUPER SOFT EYE MASK MADE WITH 100% SILK
Sleep anywhere at any time with this bestselling hypoallergenic 100% silk eye mask. Completely blocks out light. Your body needs the hormone Melatonin for sleep and light prevents your body from making it. Light from your electronics, tv and even your alarm clock can hurt your sleep pattern. If your room isn’t completely dark, you’re traveling, or need to shade your eyes from the light of someone else’s screen, this is it. Minimal rubbing to not bother your eyes or lashes. Silk means it leaves no marks.
Improve Sleep Duration and Quality with a Weighted Blanket
The Journal of Sleep Medicine & Disorders did a small study to see if a weighted blanket could improve sleep. Participants slept in their regular environment then with a weighted blanket every night for two consecutive weeks. Sleep quality was measured and found that the weight of the blanket reduced movement which made for more sound sleep.
In case you’re worried about getting too warm, the fabric is made so it doesn’t provide extra weight. There are different weights to choose from so you get the one recommended for your body weight (it should be more than 10% of your body weight).
Weighted Blanket for Adults, $166, Amazon
Avoid Overheating with a Bed Fan
Melatonin isn’t just affected by light, it’s also temperature sensitive. When you get overheated during sleep, your body doesn’t produce adequate melatonin and growth hormone. These are both important for repair and are anti-aging.
BedJet is a small bed fan that hooks into a special comforter. It helps regulate your bed’s temperature. If you’re in menopause or sleeping hot, this ‘as seen on Shark Tank’ product, is a lifesaver. It circulates cooler air near the floor into your sheets so you can sleep with sweating. It’s like having a room fan subtly blowing right next to your skin.
BedJet Bed Fan, $339
Now it’s your turn unboxers. What’s helped you get quality sleep?