If you find yourself tossing and turning more than you’d like, or you’re struggling to fall asleep in the first place, don’t despair. There are all sorts of things you can do to improve your sleep quality and get the rest you need. And if you’re convinced you’ve already tried everything there is, you won’t want to miss the rest of this article because we’re sharing some unique tips for how to sleep better.
How to Sleep Better
So, if you’re struggling to catch some ZZZs and wake up feeling rested, here are some strategies to keep in your arsenal.
Vagus nerve stimulation
One method you can try is vagus nerve stimulation at home. This involves stimulating the vagus nerve, which runs from your brainstem down to your abdomen but in a much less invasive way than you might expect. As for how to do this? Today, there are effective measures that help you target this nerve on your own. No longer do you need to go under the knife!
There are a few ways you can stimulate the vagus nerve at home. One is by gargling with water for 30 seconds. Another is to take deep breaths in through your nose and out through your mouth slowly for about five minutes.
You can also try this: put a cold, wet cloth on your forehead and temples for two minutes while lying down. Doing any of these things should help you feel more relaxed and improve your sleep quality.
However, one of the more effective and convenient ways to stimulate the vagus nerve involves using vagus nerve stimulating headphones.
Vagus nerve stimulating headphones are a great option if you’re figuring out how to sleep better because they’re non-invasive, easy to use, and effective. Plus, you can take them with you wherever you go.
Biohack your sleep
A biohack is defined as “a simple, low-cost intervention that uses the body’s biology to improve health, performance, or well-being.” In other words, it’s a way to use what you have to feel your best.
So, how can you biohack your sleep?
There are all kinds of ways! One is to make sure your sleeping environment is optimal. This means keeping it cool, dark, and quiet. If you have trouble with any of these things, there are products on the market that can help (e.g., black-out curtains and noise machines).
Another way to biohack your sleep is by following a regular sleep schedule. This means heading to bed and waking up at the same time every day, even on weekends. This can be tough at first, but it will pay off in the long run.
You can also try using supplements to biohack your sleep. One popular option is melatonin, which is a hormone that helps regulate your sleep-wake cycle. Many herbs have been traditionally used to promote sleep, such as chamomile and lavender.
If you’re looking for how to sleep better, biohacking your sleep is a great place to start. By making some simple tweaks to your environment and routine, you can see significant improvements in the quality of your sleep.
Get enough exercise
You already know exercise is important for maintaining your overall health and well-being. But did you know it can also help you sleep better?
How does exercise help you sleep? First, it helps to reduce stress and improve mood. Exercise also regulates the hormones that affect your sleep-wake cycles, such as melatonin and cortisol. And lastly, it tires your body out, so you’re more likely to feel sleepy at night.
The best time to exercise for better sleep is early in the day or late in the afternoon. Avoid hitting the gym right before bed, as this can make it harder to fall asleep.
If you’re looking for how to sleep better, getting regular exercise is a great place to start. By reducing stress and regulating your hormones, exercise can help improve your sleep quality and quantity.
Limit your naps
While naps can be tempting, it’s important to limit them if you want to sleep better. This is because naps can disrupt your sleep-wake cycle and make it harder to fall asleep at night.
If you must nap, do so early in the day and for no longer than 20 minutes. This will help ensure that your nap doesn’t affect your nighttime sleep.
Get your stress levels under control
Stress is a common cause of insomnia, so it’s important to get your stress levels under control if you’re looking for how to sleep better.
There are many different ways to do this. One is to practice relaxation techniques such as deep breathing or meditation. You can also try exercise or journaling to help reduce your stress levels.
If you’re struggling with stress, there are many resources available to help you. Talk to your doctor about how to manage your stress healthily.
Research biphasic sleep
Many people find that biphasic sleep – which is when you sleep for two periods throughout the day – helps them get the most rest.
If you’re interested in trying biphasic sleep, there are a few things you should keep in mind.
First, make sure you have two periods of uninterrupted time to sleep. Second, experiment with different schedules to see what works best for you. And lastly, be patient – it may take some time to adjust to this new way of sleeping.
Biphasic sleep isn’t right for everyone, but it’s worth considering if you’re looking for how to sleep better. By experimenting with different schedules, you may find that biphasic sleep is the key to getting the best rest possible.
Give it time
If you’re struggling with sleep, give yourself some time before hitting the panic button. It usually takes about three weeks for people to form new habits, so be patient as you work on tweaking your routine. And speaking of routines…
Create (and stick to) a sleep schedule
We’ve already touched on it briefly, but one of the most important things you can do for your sleep health is to create a regular sleep schedule and stick to it as much as possible. That means your sleep and wake times are roughly the same time every day, even on weekends.
Of course, that’s not always realistic. But if you can, aim for consistency because it will help regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm.
And there you have it! A few strategies and practices for how to sleep better. Give them a try and see how they work for you. With any luck, you’ll be getting all the rest you need in no time. Sweet dreams!
