There are many reasons you may not be getting a good night’s sleep. Feeling stressed out about what’s to come the next day or having general anxiety about what’s going on in the world is enough to make most people toss and turn from time to time. Next time you find yourself unable to fall asleep, try one of these tips.
Put Socks On
While many people find it uncomfortable to sleep with socks on, doing so can actually help you fall asleep faster. Cold feet tell your brain that it’s not time for sleep yet.
Joseph Krainin, M.D., founder and president of Singular Sleep, LLC, explains, “The benefit of wearing socks to bed seems to be vasodilation. The best explanation is that warming the feet causes blood vessels to dilate, and this signals to the brain that it’s time to fall asleep.”
If you find it too uncomfortable to sleep with socks on, try wearing them to bed and taking them off once your feet are warm enough from the blankets.
Apply Soothing Oils
Shirodhara is an ancient Ayuverdic treatment that has been clinically shown to help with insomnia. It involves dripping warm brahmi oil onto the forehead.
Anata Ripa Ajmera, certified Ayuverda health practitioner, alternatively suggests that you can “Oil your feet, the top of your head, and the backs of your ears before sleeping.” Ajmera recommends using sesame oil during the winter and spring or if you have pain, and coconut for summer because of its cooling properties.
To avoid getting oil in your bed, sit on a towel and warm up the oil in a bowl of hot water. Follow with a warm shower and non-drying soap.
Try Breathing Exercises
One exercise called “4-7-8 breathe” involves breathing deeply in through your nose for four seconds, holding your breath for seven seconds and exhaling through the mouth for eight seconds. This process should be repeated four times.
Harley Sears, a consulting hypnotist, teaches this method to clients who come to him for sleep issues. “This exercise allows the lungs to become fully charged with air, allowing more oxygen to be circulated throughout the body, which promotes a state of relaxation,” explained Sears. He recommends doing this exercise twice a day for best results.
For more helpful sleep strategies, contact the experts at Blue Ridge ENT to schedule an appointment today.