Looking for a totally natural sleep aid to help you get some high quality zzz’s? Approximately 50 to 70 million Americans suffer from sleep disorders, around 4 percent (between 2 and 2.8 million) of those adults use prescription medication to get the rest they so desperately need. Before resorting to more drastic measures, try out sleep-promoting sounds and think about making changes to your routine as outlined below!
1) Experiment with Relaxing Sleep Music & Sounds.
Mobile app Endel gives its users the option to select from four different sound modes based on their personal needs— Sleep, Relax, Focus, and On-the-Go. The app then automatically generates a distinct natural soundscape, which also adapts real-time to a number of inputs like location, time zone, weather, and heart rate for a personalized experience. This recently released tool now available for iOS users globally here.
In addition to this revolutionary app, Endel has also debuted a series of five sleep-promoting playlists. Click the “play” button below to preview the Clear Night, Cloudy Night, Rainy Night, Foggy Morning, and Cloudy Afternoon playlists! Choose “listen” in the top right corner if you wish to view the full album via the streaming service of your choice.
Natural Sleep Aid: Clear Night Playlist Preview
Natural Sleep Aid: Cloudy Night Playlist Preview
Natural Sleep Aid: Rainy Night Playlist Preview
Natural Sleep Aid: Foggy Morning Playlist Preview
Natural Sleep Aid: Cloudy Afternoon Playlist Preview
2) Pay Attention to Bedroom Temperature.
A warm room can hinder your attempts at falling asleep, so adjust that thermostat to between 60 and 67°F. It may take a few nights to find your perfect sleeping temperature, but experimentation is well worth it when it comes to finding comfort.
3) Change Up Your Sleep Position.
Favor sleeping on your back? You may want to switch that up. Research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring. Try adopting sleeping on your side for more high-quality sleep.
4) Turn Some Pages.
Not an electronic book, but a traditional paper book. Electronic books emit a kind of blue light that can reduce melatonin secretion, making it harder for you to fall asleep and causing you to feel tired upon getting up the next morning.
5) Cut Off the Caffeine.
Caffeine can be found in foods and beverages like chocolate, coffee, sodas, and energy drinks. Check those labels and put a stop to your caffeine intake at least six hours before bedtime.
6) Watch What You Eat & Drink.
Meals high in carbohydrates can have a negative impact on a getting a good night’s rest. If you still want to eat that big bowl of pasta for dinner, you should eat it at least four hours before bed in order for your body to have enough time to digest it. Almonds, turkey, chamomile tea, fatty fish (salmon, herring, albacore tuna), kiwi fruit, white rice, and walnuts have all been shown to promote sleep.
7) Keep to a Sleep Schedule.
It’s hard to fall into a sleep rhythm if your personal schedule is all over the place. For shift workers, an erratic schedule is inevitable and comes with the job. But if your schedule is more predictable, going to bed and waking up around the same times each day— even on weekends— can help you fall asleep faster and sleep better in the long run.
8) Ignore the Clock.
Turn your alarm clock around so you can’t look at it. Watching the minutes tick by can make it difficult to fall asleep or keep you up if you wake earlier than needed. Staring at the clock and worrying about the amount of sleep you’re getting is not helpful.
9) Naps are Not the Problem.
“Napping is often seen as a form of laziness. Nothing could be further from the truth. Hundreds of experiments have demonstrated the enormous benefits associated with even the shortest of sleeps, and so it is vital that you make napping part of your daily routine,” writes
Napping has also been shown to decrease blood pressure, heart rates, and help handle anxiety better.
10) Find the Right Pillow for You.
Simply put, the best pillow for you is one that feels the most comfortable. The pillow you choose should support your head, neck, and shoulders. If the pillow you are using now is no longer providing the support you need, it may be time to ditch it and get a new pillow. In order to figure out the best pillow for you, let’s talk sleep positions. While we tend to move around while we catch some zzz’s, these loose rules will help you determine what to look for while shopping.
Side sleepers: This type of sleeper may need a firmer and thicker pillow. Look for a pillow that will support your head, neck, and work with your shoulder comfortably. Placing a small pillow between your knees or thighs can also help you maintain the proper spinal alignment.
Stomach sleepers: A soft, thin pillow would be a good choice or no pillow underneath the head at all. If you prefer this position but suffer from lower back pain, try placing a pillow under your stomach and pelvis for support. People who sleep on their back may benefit from thinner pillows which help to limit stress on the neck.
Back sleepers: To keep your head and neck in alignment, go with a soft and flatter pillow. If you have neck pain, look for a pillow that provides extra support.