Did you know that 50 to 70 million American adults have a sleep disorder? And with all the stress and anxiety that the pandemic has brought, more people are having trouble getting enough sleep. This is a problem since sleep deprivation can actually cause severe damage to our health. People end up in comas or even die due to sleep deprivation. That is why getting the right amount of sleep every day is important. If you’re having trouble falling asleep, here are some sleep technology you should look into that will help you sleep better:
The temperature of our environment affects our sleep quality. During the NREM phases of our sleep cycle, our bodies become more sensitive to external temperatures. Too hot and too cold can make it difficult for you to fall asleep. Experts say that 60 to 67 degrees Fahrenheit is the ideal temperature for a good night’s sleep. You can regulate the temperature of your environment either by adjusting your thermometer or using an air comforter. There are plug-in cooling blankets and comforters that have become popular with many consumers. It’s often a blanket connected to a machine that blows either hot or cold air into your sheets. This helps regulate your body temperature as you sleep.
If you watch plenty of movies, you’ll know that the metronome is used a lot either to hypnotize people or to put them to sleep. Have you ever wondered if it could work in real life? Well, research has proven that metronomes do, in fact, help us fall asleep. The study even showed that it not only helped the participants get better sleep; it also improved their memory. One example is the Dodow Sleep Machine, a metronome and a light system all in one. It’s meant to help guide you into sleep without the help of sleeping pills. They say that people who usually take an hour to fall asleep will only take 20 minutes.
If you live in a busy area, it’s often hard to fall asleep with all the noise. You can simply Block out the sounds of a noisy city with some earplugs. There are many ear plugs you could try, and one of the most popular is the Hearheed Ear Plugs is one of the highly recommended earplugs out there, but any earplugs would do.
Aromatherapy has been practiced for thousands of years. It is said to help heal the body, spirit, and mind. You can practice aromatherapy at home using an oil diffuser. There are plenty of diffuser brands on the market as well as different scents to try. Lavender, valerian, and bergamot are only a few of some highly recommended essential oils to help you sleep.
Black Out Curtains
Light, whether natural or artificial, affects our sleeping patterns greatly. The pineal gland in our brain is in charge of creating melatonin, the hormone that helps us fall asleep-being exposed to light halts the production of melatonin in our brains. Being in darkness is what triggers our pineal gland to secrete melatonin. If you have big windows, chances are you have more trouble sleeping since light is more likely to come into your room. Instead of getting ordinary curtains, you can opt for blackout curtains.
Another way for you to help stimulate your brain to create more melatonin is by wearing an eye mask. If you can’t afford blackout curtains or if it doesn’t suit your aesthetic, an eye mask is a great alternative. In the military, eye masks and earplugs are given to soldiers when they are deployed to encourage healthy sleep behaviors.
Meditation and Sleep Applications
According to the Sleep Foundation, meditation can help treat insomnia. It has been proven to be just as effective as sleeping pills. If you need assistance with meditation, you can practice using the Calm app. It is the number one application for sleep and meditation. Aside from teaching you how to meditate, it also has a feature called Sleep Stories. Remember when you were a kid, and your parents would read you bedtime stories? That is exactly what Calm’s Sleep Stories do. You might be thinking that you’re too old for that. But Calm does its job well, and it’s totally fine to admit you still need to hear a bedtime story to fall asleep.
Falling asleep can be extremely difficult during a time like this. But every problem has a solution. If you are having trouble falling asleep, you should look into some of these sleep techs. You’re sure to get a full eight hours of sleep with these.