Unique Ways to Get the Most Out of Your Sleep

So you’ve tried all the traditional methods and recommendations in an attempt to catch those much needed Zs. You have the perfectevening routine, your favorite pair of pajamas, the thermostat is turned down, you crawl into your cozy bed and — nothing.

It can be beyond frustrating feeling like you’ve exhausted all the tips and tricks yet sleep still evades you. This can be hard on your body and mind. As theexperts at Snore Nation point out, “it is commonly understood that most adults require between six and eight hours of sleep in order to function appropriately. If you know that you are not currently getting enough sleep or that the quality of your sleep is poor, you should begin taking steps to correct this immediately”.

Of course you should consult with your doctor if the quality of your sleep begins interfering with your overall health and well-being, but if you find that your sleeping patterns (or lack thereof) are right on the cusp of being problematic, it’d be worth trying some of these unusual tricks first. You might be pleasantly surprised at the results.

The 4-7-8 Breathing Technique

Admittedly, thinking about structuring your breathing while lying in bed, desperately trying to fall asleep, doesn’t exactly sound relaxing. However, the4-7-8 breathing technique is said to be effective enough that it can put you to sleep in 60 seconds.

While the 60 seconds part of that techniqueis debatable, there is something to be said about training your mind to focus only on your breathing — in and out, in and out, in and out. As you mentally count through this breathing technique, you are able to trick your mind into quieting down, giving you the chance to relax and hopefully fall asleep.

The technique is simple: First, you exhale completely through your mouth. Next, close your mouth and inhale through your nose forfourcounts. Then, hold your breath forseven counts. Finally, exhale through your mouth for — you guessed it —  eight counts.

It should all be one complete breath, don’t forget to count as you go, repeat, and voilà! You are finally on your way to dreamland.

Discover Your Green Thumb

Another trick if you’re struggling with your sleeping habits is to start training or utilizing your green thumb. Keeping houseplants around is not only enriching during the waking hours but they can also help you get a better night’s sleep by improving the air quality of your bedroom and giving off a calming effect. NASA actually did astudy showing the air-improving benefits of keeping plants around your house. Many plants can help filter harmful toxins such as formaldehyde, xylene, and toluene found in the air. At night, those air-cleaning properties can help you have a more restful, comfortable sleep. For example, aloe vera and English ivy are not only easy plants to grow and take care of but they earned top marks from NASA for their air-improving capabilities.

You’ve also likely heard about the power of lavender (and its odor) as a natural sleep aid, why not bring the soothing plant into your bedroom as well? Even certain herbs are great to have around your bedroom, such as lemon balm, which not only gives off a relaxing aroma but can be used for making a cup of herbal tea. Furthermore, some of your favorite plants and herbs (and crystals!) can be brought along duringyour next roadtrip. Let’s face it: whileyou may be gone on vacation, your exhausting sleeping habits will likely come with you as well. Plants can usually survive a quick, harmless adventure, so they’re worth bringing along on your next short trip or vacation so you can still reap their benefits.

Are You Getting Enough Vitamin D?

Our bodies are pretty good at producing vitamin D naturally but sometimes, certain circumstances can deprive us of this important hormone. We get vitamin D from eating fish, eggs, as well as drinking milk. A big source of vitamin D also comes from the sun. Vitamin D is crucial for our mental and physical health, this includes sleep.

AsThe Sleep Doctor further explains, “recent research indicates that Vitamin D may influence both sleep quality and sleep quantity. Researchers analyzed the sleep patterns and Vitamin D levels among a group of older adult men, and found that Vitamin D deficiency was associated with less sleep overall and also with more disrupted sleep.” As such, having a lack of vitamin D could be a large factor that is contributing to your lack of sleep.

During the cold winter months, most of us lose precious sun exposure, not to mention certain cities just simply don’t get a lot of sun year round (looking at you Seattle).Getting outside and safely enjoying the sun, even when it’s cold out, can be great for providing you body with sufficient levels of vitamin D which can help you sleep better. If the sun just isn’t available regularly a change in diet could help fill in those holes.  

The importance of sleep isn’t a secret — we need it. Lack of sleep can affect your health, productivity, and overall happiness. Sometimes, it takes a lot of work just to fall asleep at night, but trying these new and unusual sleep tips might just be the solution to get you back into the world of sweet dreams. Good luck!