How to Get the Best Sleep You’ve Had in Ages

DIFFERENT COLORED NOISES

You may have heard of the term “white noise.” White noise includes any audible noises with energy that is equally distributed on every single frequency. Examples of white noise can include a ceiling fan, tv or radio static, noise from a heater or air conditioner, etc. Some people find this relaxing to fall asleep to, but if white noise isn’t your jam, try another color! Pink noise is similar to white noise but presents itself at lower frequencies, which will end up sounding deeper to the human ear. Examples of pink noise include a heartbeat, wind, steady rain, etc. This leads to a deeper sleep and helps you to wake up feeling more refreshed. You can try brown noise, which is even deeper than pink noise and includes strong waterfalls, thunder, heavy rain, strong water currents, etc. Lastly, you can try black noise, which is not true noise, rather more like the absence of it. This can help you feel more relaxed and fall asleep. Try each of these out and figure out what works for you! You can read more about these noises and their benefits here. 

ESSENTIAL OILS

Spritzing essential oils in your room or lightly brushing your pillow with relaxing essential oils every night can help you sleep. Using a specific oil every single night will condition you to feel sleepy every time you smell that oil (thanks Pavlov)! Lavender is the most commonly used essential oil for sleep, followed by chamomile. Why do you think so many people drink chamomile tea before bedtime? Cedar wood is also a great scent to try. It’s often found in “wintery” scented candles and provides the body with a relaxing feel. This article here goes more into depth about different essential oils to try out to better your sleep schedule.  

MELATONIN

Melatonin is also a great way to induce sleep. It should not be used every night or be relied on to fall asleep, but in the beginning stages of fixing your sleep schedule, it’s a great starting point. Taking 1-3 mg of melatonin every night for 3-4 nights a week is a great way to kickstart falling asleep early! After those first few weeks are over, you can then put the gummies away to continue to stay in that routine without becoming too dependent on them. The most important thing to remember is not to wait too late into the night to take your melatonin. If you hope to fall asleep by 11 pm or midnight, take the melatonin by 9-10 pm and get in bed immediately for a great night’s rest!

COOL ROOM, WARM BED

Another tip to get your sleep schedule back on track is to make your bed and room as comfortable as possible so you can fall asleep with ease. Keeping your room at a cool temperature is a great way to feel comfortable, so you don’t have to worry about sweating and staying up because it’s too hot. A cold room will also encourage you to snuggle further into your warm comforter, providing you with a great night of sleep! 

LED LIGHTS

Lights are also a major factor in sleep. For one thing, try to block out as much blue light as you can. This means your phone, tv, laptop, and even lights from your cable box or laptop cord. However, there are still some beneficial types of lights you can use. You can use led lights or even a sunset lamp to create a room of cozy and warm colors to make you feel sleepy. Something that I always do every night is to make sure that I never turn on the main light and always use dull lamps in the evening to make me feel sleepy at a quicker pace.