What A Cool Night!
Do you feel like camping? Because sleeping outside and being exposed to natural light could improve sleep quality. "You can set your sleep cycle to follow the natural rhythm of day and night," says Katherine. That way, adjusting your circadian rhythm, you'd regulate your sleep patterns.
However, if sleeping under the stars doesn't suit you, lowering your bedroom's temperature to 65°F (around 18°C) might help you to sleep tight. According to Katherine, cool surroundings prevent your body from overheating and provide a deeper Non-Rapid Eye Movement (NREM) sleep, which translates into a night of more restorative sleep.
Don't Go To Bed Yet
It is a bit unusual, but if you have trouble sleeping, you won't mind doing a headstand. This exercise makes oxygen-rich blood flow through your brain and cleanses the adrenal glands, taking negative thoughts out of the way and boosting positive thinking.
Ms. Halls says that reading a fictional story just before bedtime is good for reducing stress and helps set your mind into sleep mode. Fantasy, romance, or anything that keeps your brain from solving problems will do. But avoid digital devices as the blue light they produce tampers with your sleep cycle.
Tighten, Hold And Release
As a consequence of tiredness and fatigue, tension builds up in your body and makes sleeping a real challenge. This method, called progressive muscle relaxation, has a similar effect to a massage, and it's great to get rid of tension.
In case you don't know how to put it into practice, Katherine makes it clear: "First, take a deep breath. Second, squeeze a specific muscle group and hold, then lastly, release." She recommends focusing on a single muscle group at a time, going from toes to neck and face.
Fight Fire With Fire
Anxiety and stress are often the reasons that prevent people from sleeping, and Katherine has an unexpected way to deal with this. "It's a technique called paradoxical intention," she says. "It encourages you to lie in bed without doing anything to try to fall asleep."
Basically, the idea is to stay awake in bed as long as possible. Paradoxical intention aims to sweep away the worry some people feel when lying in bed by normalizing it in their minds. Anxiety reduces after facing that fear and going to sleep stops being a problem.
Keep Your Feet Warm
Yes, it's as simple as that! Having good circulation means a good night's sleep, and keeping your feet warm can improve blood flow. The scientific explanation is that when you warm your feet, your body's core temperature decreases, and your brain gets the signal that it's time to sleep.
So, apart from sticking to a regular sleep routine, remember these hacks next time you head to bed!