Have trouble putting that phone of yours down and falling asleep? Take a look at some items that can take care of that...
I’m sure we all have nights where falling asleep feels like a task. The allure of Instagram’s infinite scroll and the endless Twitter..err..X… feuds is just too much on some days. In fact, I am on a personal journey to improve my sleep patterns and quality, so I approach sleep like a sport. I am always on the lookout for new techniques and products that can help me be comfortable enough to fall asleep as quickly as possible.
You don’t need a peer-reviewed journal to tell you that getting good quality sleep can help keep your hormones balanced, control inflammation in the body, offer stress relief and keep your heart health optimum. Some studies have also linked a proper night’s sleep to better and healthier-looking skin.
There are a few things you can do to fall asleep faster at night time especially if you experience uneasiness at night. “Sleep hygiene has to be strictly followed to get a good night’s sleep. A lesser-known thing is that one can use his/her breath to relax the body and slow down the thoughts that keep one awake,” says Dr Seema Arya, a sleep specialist from New Delhi.
She explains how to do breathwork to unwind before bedtime, “Place your hand on your heart and feel its rhythm. Breathe in deeply for four seconds, then take a long slow breath out. Repeat this pattern until the heartbeat slows down and the body relaxes.”
Our sleep cycle improves greatly when we keep our circadian rhythm in mind. “Circadian rhythm is our sleep-wake pattern over 24 hours. For it to have a positive impact on our sleep, we should – firstly, try to get enough light during the day,” says Dr Seema.” Exposure to natural sunlight in the morning can help reset the Circadian rhythm. Try opening the curtains in the morning and spending some time outside during the day. And, secondly, limit artificial light at night, especially from electronic devices. Dimming the lights just before going to bed also helps achieve a good night’s sleep.”
But aside from breathwork and the circadian rhythm, it seems bedding and the linens we choose can also support better sleep quality. “Choosing the right fabric and colour as per the seasons and maintaining cleanliness goes a long way in contributing to a restful night’s sleep. A quality mattress gives proper support, one which conforms to the curve of the spine.” Dr. Seema tells us, she also continues to share which vitamins and minerals can best support achieving quality sleep. “Vitamin B – B3, B5, B6, B9 & B12 (which can be found in whole grains, meats, veggies and fruit). Vitamin D – which plays an important role in regulating the sleep cycle (can be found in sunlight, eggs, dairy products, salmon, and tuna fish), Magnesium – which helps promote sleep by producing melatonin and relaxing the nervous system, Vitamin C, Vitamin E, Calcium and Iron can all improve your sleep cycle.”
Being exposed to an overwhelming amount of blue light has left most of us sleeping later than usual, repetitively and in a serious sleep deficit. This is why, I’ve curated a few great products that can also initiate you on the path to sleep wellness. Read on…
The Sleep Company claims this mattress offers adaptive support in different zones of the mattress, so you can expect to fall sound asleep by having a safe space to land on (literally)!
In case you want to skip changing mattresses and prefer more cushioned beds, this mattress topper will add that layer of softness and may just help you fall asleep a little faster.
This Wake-Up Light by Philips offers to wake you up with light that mimics the sunrise, but you can certainly use the clock’s lighting during the night time, before falling asleep too. Basically it creates atmospheres that mimic a sunrise and sunset that can help you reset your circadian rhythm (especially if you don’t spend much time outdoors soaking up natural sunlight). Once your circadian rhythm has been regulated, you may be able to fall asleep sooner at night.
With ingredients such as lavender essential oil and sweet orange essential oil expect to be lulled to sleep in a jiffy after spraying this on your pillows and linens!
And in case you’re a big fan of creating a bit of ambience before bedtime (to help soothe your mind and soul), this essential oil diffuser can help you engage your sense of smell and relax for several hours before going to sleep.
For those of you who are slightly more sensitive to light, this hypoallergenic silk eye mask can help shut out any light that can aggravate your sleep.
White noise is a kind of sound that acts as an audio blanket and helps us block out disruptive sounds that may disturb our sleep. So, this white noise machine, which can also play other relaxing sounds can really help you sleep well!
Cotton and linen are known to be great to sleep on for how breathable they are. This is why these linens by Saphed can offer you comfort that’ll help you fall asleep at the right temperature for your body.
Chamomile tea is known to soothe your system and to help you unwind in a way where you can fall asleep more seamlessly. Similarly, lemongrass is known to help you relax just as much, so this white tea with chamomile, lemongrass and saffron will have you drifting off to dreamland in no time.
Harshita Singh is a Digital Writer at Manifest and besides obsessing over aesthetic ‘IT Girl’ Sunday reset reels on Instagram, she finds joy in going down the rabbit hole of conspiracy theories, exploring new wellness practices and being mildly addicted to oat-milk coffees. View Profile
