If you agree with Matthew Walker, you might think that sleeping pills bring little more than “junk sleep” and temporary respite at the very most. As a leading neurologist and professor at the University of California, the famous author of “Why We Sleep” is always quick to counsel against the use of such pills, while highlighting the power of self-care as opposed to produce from the pharmaceutical industry.
It’s true, medication is good for alleviating or improving certain ailments and issues but most of these substances merely distract from the root of a problem. Just as importantly, it’s worth noting that you shouldn’t need to medicate every time you want to rest and getting some sleep should be a smooth process that comes about naturally.
But what might you actually buy or “try” in order to improve the quality of your sleep?
Let’s take a look at five tips for people who have trouble sleeping:
5 Tips for People Who Have Trouble Sleeping
1. Use a Comfortable Sleep Mask to Block Out Light
Recent studies suggest a comfortable sleep mask can provide a much more restorative rest. You see, a sleep mask blocks out light which is widely regarded as the biggest distraction to a proper rest. More specifically, a mask will not only block out any light from nearby screens or lamps but also from natural sources such as the sun and the moon. What’s more, many experts recommend these masks to relieve painful conditions such as dry eyes or migraines which only adds to the appeal. As if that’s not enough, a sleep mask can prevent puffiness and protect the skin around your eyes. That being said, you just want a good night of sleep, right? In which case, a sleeping mask will certainly help.
2. Create a Sleep Schedule for Frequent Quality Sleep
Believe it or not, scheduling your sleep is the best way to eradicate any troubles that you might have with sleeping. Simply put, scheduling ensures that you have a specific goal in mind for your sleep and take realistic measures to reach this particular goal.
But what does this mean exactly?
It means that we should try to wake up and go to bed at the same time every day. And just so you know, sleeping late doesn’t make up for lost sleep/time but a regular sleep pattern will create a familiar sleep pattern that will be more conducive to quality sleep.
And this should come as no surprise, for to become an expert in any field, it’s well-known that a consistent schedule is the best way to establish a long-term habit.
3. Consider a White Noise Machine for a Relaxing Atmosphere
White noise is used to mask natural sounds that might stop you from sleeping. For instance, if you live in a busy area, white noise can block out the noise from any nearby traffic or nightclubs, while helping to create a more natural environment. More specifically, white noise machines can deploy environmental noises such as the ocean or rainforest which are known for having relaxing characteristics. Regardless of the actual sounds involved, these machines are designed to create a relaxing atmosphere that will help you sleep better. In fact, studies show that white noise machines can help babies get to sleep more than 80% faster which is sure to impact on adults in the same way. Needless to say, the cost of these machines is nothing compared to the priceless amount of sleep that can come about with the presence of white noise.
4. Avoid Caffeine & Nicotine Before Bed (And Alcohol)
We all know that coffee, tea and coca-cola taste great. However, as with certain types of chocolate, many of these drinks are overflowing with caffeine, which is a known stimulant. With this in mind, it’s worthwhile trying to avoid these types of drinks from the afternoon onward, for stimulants are highly disruptive when it comes to going asleep. That is to say, caffeine lingers in the bloodstream for quite a long time and it’s difficult to sleep until this substance has time to leave the body. Similarly, cigarettes and nicotine are often the reason why smokers wake up earlier than they would like as nicotine withdrawal is a very real thing. As for alcohol, this nefarious substance is proven to reduce the likelihood of REM which is the most restorative form of the sleep process. Moral of the story? All of the above are bad for sleep and should be avoided from the afternoon onward for a significantly better quality of sleep.
5. Invest in a Himalayan Salt Lamp for Better Breathing
As you may know, Himalayan salt lamps offer various health benefits that can significantly improve the quality of sleep. For instance, according to Alex Kapinski at NJGamblingFun, “studies show that positive ions omitted by these lamps decrease cilial activity which can improve breathing. In case you might not know, cilia are the tiny hairs in the windpipe that act as breathing filters. In other words, the ions released during this process keep the lungs clean, and free from the likes of any dust or mildew that might be present.
For the same reason, these salt lamps are especially beneficial for people with asthma or other respiratory issues. And then there’s the aesthetics of Himalayan salt lamps, for these colorful lamps can bring a great sense of character and personality to any room, most especially the bedroom!
As you can see, improved habits is often the key to getting a better night of sleep. At the same time, there are certainly products available which are not only effective but also trusted and reliable in terms of improving the quality of sleep in general. Indeed, while Matthew Walker might be using the importance of sleep to promote his best-selling book, it would seem that scientific evidence is the secret behind a good night of sleep.