Recently, a close friend of mine is having trouble sleeping. She is in her late 40s. Due to the nature of her work, she has to travel frequently in the past few years. She got some jetlag but not a big deal. It never bothered her until now. She is the kind of person that can fall asleep instantly anywhere, anytime. Now, here she is, telling me that she cannot fall asleep as fast like before, doesn't have a deep sleep throughout the night. If she wakes up at midnight, it will take her a while to go back to sleep. Some nights, she cannot sleep and stay awake for three to four hours. I discussed with her about my sleeping tips that work for me. I hope it will be helpful for anyone who might wanna give it a try.
1. Weighted blanket: It gives light pressure to calm our bodies. It feels like creating a gentle hug. I remember I used to swaddle our babies in the blankets with their hands tuck to their bodies. The weighted blanket feels like a swaddle version for adults.
2. Cool mist humidifier: The ideal temperature of the bedroom should be cool (between 60°F to 67°F ), not too hot or too cold. Invest in a cool mist humidifier will help the air in your bedroom less dry. The humidifier releases moisture in the air, which will rehydrate your skin and nasal passage, relieve nosebleeds, and congestion. You can find great humidifier 5.5 Liters that cost around $70.
3. Setting up your room: You want to make your bedroom clean, stay organized and inviting, like the great feeling when you sleep in a hotel. Start with choosing a comfortable mattress and pillow. You don't have to put too many pieces of stuff in your bedroom. Less is more. I don't use a decorative pillow for the bedroom. I use one pillow for my head and one body pillow since I am a side sleeper. High quality, natural fibers bed sheets such as cotton, silk, linen are a good selection because they are breathable. Imagine walking into a messy, filthy bedroom versus a sparkling clean hotel room setting, which one will give better sleep. Take your picks.
4. Sleep on schedule: Create a routine, stick with it for a month and see how it goes. Consistency is key. Take a quick shower, change to pajamas, turn off the light, and go to bed. Wake up at the same time every day. Your schedule needs to give you between 7-9 hours for a night of healthy sleep.
5. No phone in the bedroom: Plug the phone to the charger in the living room, and don't bring it to the bedroom. Don't even bring in the bedroom and change to airline mode. You will have more temptation checking the phone if you leave it near your bed. Without the phone, you will have to focus on one thing, sleeping and relax.
It would help if you tried many different ways and optimized the one that works for you because we know not one routine can fit all. If all does not work, you can always call your doctor for professional advice. Have a good night.
-The Essen Team