Instead of counting sheep, here are a few suggestions to get you snoozing.
1. Use aromatherapy for deeper sleep
Lavender, jasmine, vanilla and sandalwood are essential oils that promote deeper sleep. Add a few drops of your preferred oil in enough water in a diffuser to last the night.
2. Wash your face with cold water
This might seem illogical but there’s a scientific reason why it works – you reset your nervous system. When you submerge your face in a bowl of cold water it triggers an involuntary phenomenon called the Mammalian Dive Re ex, which lowers your heart rate and blood pressure. This leaves you refreshed, relaxed and ready for bed.
READ MORE | Can being part of the 5AM club turn your life around? 5 tips to help you become an early riser
3. Ditch your sleep tracker
Most commercially available sleep trackers are not accurate as they only measure blood pressure and movement and may not accurately track REM sleep. Checking the data daily can lead to an unhealthy preoccupation with achieving perfect sleep. The solution is to let your body tell you how much sleep you need and adjust bedtimes accordingly.
4. Use amber-tinted glasses at night
The blue light emitted by computer screens, tablets and cellphones tricks your brain into thinking it’s daytime. Wearing amber-tinted glasses is the most effective way to avoid blue light exposure.
5. Try to stay awake
Repeating “I will not sleep” might not seem practical but it works. This sleep paradox is based on the fact that your brain doesn’t process negatives well, so it interprets this as an instruction to sleep. And eye muscles tire quickly.
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