Lying in bed at 2am, watching the clock tick by at a snail's pace with your mind racing at a million miles an hour… we’ve all been there. But what can you do about it? Well, quite a lot! Whilst there isn’t a “fix-all” solution that applies to everyone, there are a number of things you can try to get a better sleep and it’s absolutely worth trying all of them until you find out what works for you.
This week, we’ve looked at a few lesser known sleep hacks you may not have tried yet. So let’s get into it!
1. The Power of Pink Noise
You might be familiar with white noise, but have you ever heard about pink noise? Pink noise differs to white noise as the sounds have a consistent frequency - usually nature sounds such as falling rain or rustling leaves. Pink noise is softer than white noise which tends to be higher pitched, so if white noise isn’t working for you then this one is worth a try.
One study on this particular kind of noise, showed that participants experienced a substantial increase in deep sleep. And a further study showed improved work efficiency and better memory. Sounds like it’s worth a try, right?
2. Sip on Tart Cherry Juice
Yep, you read that right. Tart cherry juice! It’s actually a natural sleep aid. Tart cherries are rich in melatonin which is a hormone that regulates sleep-wake cycles. A study published in the European Journal of Nutrition discovered that adults who drank two 8-ounce glasses of tart cherry juice daily for two weeks slept longer each night and had improved sleep efficiency. So if you're looking a delicious (well, depending on your personal tastes!) natural way to enhance your sleep, this drink might be your new best friend at bedtime.
3. Try the 4-7-8 Breathing Technique
This simple breathing exercise is often referred to as a “natural tranquilizer for the nervous system.” But, simple as it is, it shouldn’t be underestimated! Here’s how it works:
- Inhale quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale completely through your mouth for 8 seconds.
This technique helps calm your mind and body which reduces stress and makes it easier to fall asleep. Give it a try the next time you’re lying in bed counting sheep… it’s worked for us!
4. Cool Down with a Hot Bath
Ok, so we know this sounds counterintuitive, BUT taking a hot bath before bed can actually help you cool down and fall asleep faster. How? The hot water raises your body temperature, and when you step out the quick drop in temperature tells your body it's time for bed. Research tells us that taking a hot bath 90 minutes before bed will do the trick and help you fall asleep up to 36% faster! So, go ahead, dim the lights, set up some candles, and indulge in a relaxing soak; your morning self will thank you.
5. Try Natural Supplementation
If you’ve tried everything and still struggle with sleep, it might be time to consider a natural supplement to help things along. Our Fast Asleep aid is specially formulated to support a restful night’s sleep. It’s melatonin-free and contains a unique blend of natural ingredients like l-theanine, magnesium, and reishi mushrooms, all known for their sleep-enhancing properties. This combination works synergistically to help you fall asleep faster and enjoy a deeper, more restorative sleep.In other words, it’ll help you to switch your mind off, fall asleep faster, and wake up on the right side of the bed for a change!
Most Importantly: Try Not to Panic
If you’ve been suffering from a lack of sleep for a long period and it feels like nothing works, it’s easy to start to panic. However, stressing about getting to sleep is just going to make it even more difficult and you’ll get stuck in a never ending loop. It’s important to remember that this is something that can be fixed, your body just needs a little reset. Give these hacks a try and if you’re still having trouble, make sure to try Fast Asleep to give yourself that extra help. Everyone deserves to wake up feeling well and rested.
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