Getting a good night’s sleep feels all but impossible for many people, and it can really take its toll on you after a while.
We’ve all heard the standard advice: stick to a regular bedtime, avoid screens before bed, and invest in a comfortable mattress. But what if you’ve tried all that and still find yourself tossing and turning? If you’re practising good sleep hygiene and still spending half the night tossing and turning, here are some lesser-known, quirky tricks that might just be the key to unlocking your best sleep yet. They might seem a bit odd, but what do you have to lose in trying them?
1. Try the ‘Egyptian method’ of cooling down.
This ancient technique involves dampening a sheet or large towel with cool water and using it as a blanket. The evaporation process gradually cools your body, mimicking the natural drop in body temperature that occurs during sleep. Make sure the fabric is damp, not soaking wet, to avoid getting soaking wet (and very uncomfortable). This method is particularly effective during hot summer nights when traditional cooling methods might not suffice. You’ll be surprised at how quickly this simple trick can lull you into a comfortable sleep. This can be especially useful for those going through the menopause!!
2. Embrace the power of paradoxical intention.
This psychological trick involves trying to stay awake instead of forcing yourself to sleep. When you’re lying in bed, challenge yourself to keep your eyes open for as long as possible. This counterintuitive approach can help reduce the anxiety and pressure often associated with trying to fall asleep. By removing the stress of ‘needing’ to sleep, you may find that your mind relaxes and sleep comes more naturally. It’s a bit like reverse psychology for your brain, and it can be surprisingly effective.
3. Harness the sleep-inducing power of cherry juice.
Tart cherry juice is a natural source of melatonin, the hormone that regulates sleep cycles. Drinking a small glass about an hour before bedtime can significantly increase your sleep duration and quality. Unlike many sleep aids, cherry juice doesn’t leave you feeling groggy in the morning. It’s a tasty alternative to traditional sleep remedies and can easily be incorporated into your nightly routine. Just be sure to choose unsweetened varieties to avoid unnecessary sugar intake before bed.
4. Try the ‘4-7-8’ breathing technique.
This simple breathing exercise can help calm your mind and prepare your body for sleep. Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale completely through your mouth for 8 seconds. Repeat this cycle four times. This technique helps to regulate your breathing and oxygen levels, promoting relaxation. It’s particularly useful if racing thoughts are keeping you awake, as it gives your mind something specific to focus on, potentially breaking the cycle of worry or overthinking.
5. Give your feet a warm bath.
While a full-body bath before bed is a well-known sleep aid, soaking just your feet in warm water can be equally effective. This localised warming causes blood vessels to dilate, redirecting blood flow from your core to your extremities. This shift in blood flow can trigger a drop in body temperature, signalling to your brain that it’s time to sleep. A 15-minute foot soak about an hour before bed can work wonders for your sleep quality.
6. Create a sleep-inducing scent cocktail.
While lavender is a well-known sleep aid, combining it with other scents can enhance its effects. Try mixing lavender with vanilla and chamomile for a powerful sleep-promoting aroma. You can use essential oils in a diffuser, spritz the mixture on your pillow, or even dab a bit on your wrists. The combination of these scents can help lower heart rate and blood pressure, preparing your body for rest. Experiment with different ratios to find the perfect blend for you.
7. Utilise the power of acupressure.
Certain acupressure points on your body can promote relaxation and sleepiness. Try gently pressing the point between your eyebrows (known as the ‘third eye’ point) for about a minute before bed. Another effective point is located on the inside of your wrist, about three finger-widths below the base of your palm. Applying gentle pressure to these points can help calm your mind and prepare your body for sleep. It’s a simple technique you can easily incorporate into your bedtime routine.
8. Trick your brain with ‘sleep restriction’.
This counterintuitive method involves initially reducing the time you spend in bed to match your actual sleep time. If you typically spend 8 hours in bed but only sleep for 6, start by only allowing yourself 6 hours in bed. As your sleep efficiency improves, gradually increase your time in bed. This technique can help consolidate your sleep, making it deeper and more restful. While it may be challenging at first, many people find it highly effective in improving overall sleep quality.
9. Employ the ‘cognitive shuffle’ technique.
This method involves overloading your brain with random, non-threatening imagery to prevent it from focusing on worries or to-do lists. Start by thinking of a neutral word with at least five letters. Spell the word, and for each letter, think of an object that starts with that letter. For example, if your word is ‘beach’, you might think of balloon, elephant, acorn, cat, hat. This exercise occupies your mind with innocuous thoughts, potentially easing you into sleep. If you run out of words, simply choose another and start again.
10. Try the ‘Scottish shower’ method.
This technique involves ending your shower with a blast of cold water. While it might seem counterintuitive, the rapid cooling and subsequent warming of your body can trigger sleepiness. The initial shock of cold water causes your body to increase its temperature, and this warmth can carry over into bedtime, promoting faster sleep onset. Start with just a few seconds of cold water at the end of your shower, and gradually increase the duration as you get used to it.
11. Utilise the power of banana tea.
Banana peel tea is a surprisingly effective sleep aid. The peel contains high levels of magnesium and potassium, which can help relax muscles and regulate sleep patterns. Simply wash an organic banana, cut off the ends, and steep the unpeeled banana in boiling water for about 10 minutes. Add a dash of cinnamon for flavour if desired. Drink this unique tea about an hour before bed to potentially improve your sleep quality.
12. Practice ‘earthing’ or ‘grounding’ before bed.
This technique involves direct physical contact with the Earth’s surface, such as walking barefoot on grass or sand. Some studies suggest that this practice can help regulate your body’s circadian rhythm and reduce cortisol levels, promoting better sleep. Try spending 15–20 minutes walking barefoot in your garden or on a beach before bedtime. If outdoor access is limited, using a grounding mat can provide similar benefits.
13. Do some body scan meditation.
This technique involves mentally scanning your body from head to toe, consciously relaxing each part as you go. Start by imagining a warm, relaxing light at the top of your head. Slowly move this light down through your body, relaxing each area it touches. Pay particular attention to areas where you hold tension, like your jaw, shoulders, or lower back. This practice relaxes your physical body and occupies your mind, potentially easing you into sleep.
14. Try the ‘tension and release’ method.
This technique involves deliberately tensing and then relaxing different muscle groups in your body. Start with your toes, tightly clenching them for a few seconds before releasing. Work your way up through your body, tensing and relaxing each muscle group. This practice can help release physical tension you might not even realise you’re holding. It also focuses your mind on your body, potentially distracting it from anxious thoughts that might be keeping you awake.
15. Experiment with sleep-inducing sounds.
While white noise is a popular sleep aid, other colours of noise might work better for you. Pink noise, which emphasises lower frequencies, has been shown to improve deep sleep. Brown noise, which is even deeper, mimics the sound of ocean waves and can be particularly soothing. Some people even find that the sound of a cat purring or a heartbeat can lull them to sleep. Experiment with different sounds to find what works best for you, and consider using a smart speaker or specialised app to easily access a variety of sleep-inducing soundscapes.
