Wellness Corner: 5 Personal Sleep Tips

Nighttime scene and a pink and white alarm clock
Credit: Mpho Mojapelo in Unsplash.com

5 Personal Sleep Tips

Enhancing Your Sleep Each Night

by J.M. Troppello

According to the Sleep Foundation, “Adults between 18 and 64 need seven to nine hours of sleep per night. Adults over 65 need 7-8 hours. Almost half of all Americans say they feel sleepy during the day between three and seven days per week. Between 10-30% of adults struggle with chronic insomnia.”

Healthline reports that getting the “optimal amount of sleep each night can be effective in enhancing physical performance, improving mobility, mental acuity, and enhancing your overall health and well-being.”

Getting the right amount of sleep each night is important to your health and wellness. If you haven’t been sleeping well, there are things you can do to improve your sleep experience each night. This article shares 5 personal sleep tips to enhance your sleep.

1. Mindfulness

Get into the habit of practicing mindfulness throughout the day. Embrace each moment. Learn how to breathe deeply in each moment. Focus on cultivating a lifelong journey of personal growth and self-development. As you learn how to respond maturely rather than react immaturely to people and circumstances you encounter daily, life will be less stressful. Practicing mindfulness throughout the day can help you to sleep better because your stress levels will likely decrease.

2. Blue Light Filters

Start using blue light filters on your connected devices at least one hour prior to sleeping each night. Exposure to blue light can decrease the production of melatonin. That can cause irregular sleep patterns. You can get a removable, plastic blue light filter to cover the screen on your laptop. There are various free blue light filter apps that you can download for use on your smartphone and tablet. You can purchase blue light glasses, or fit-over blue light glasses if you already wear prescription glasses.

3. Essential Oils

Essential oils can be helpful to relieve stress and help you sleep better each night. The following essential oils can promote better sleep:

  • Lavender

  • Clary Sage

  • Valerian

  • Clove

  • Chamomile

There are several ways that you can benefit from using these essential oils to enhance your sleep. Put a few drops of the oil in a diffuser with water and turn it on for the 6-8 hour setting. You can add a few drops of the oil in a roller bottle with a carrier oil like grapeseed oil or sunflower oil. The roller bottle can then be rolled onto areas of your body like the neck, behind your ears, the temples, or the soles of your feet – to ensure faster absorption into your body. You can add a few drops of the essential oil to a small spray bottle and add 2 tbsp of witch hazel (natural preservative) and fill the rest of the bottle with water. Then spray that on your neck.

4. Caffeine Intake

Caffeine is a stimulant that stimulates your central nervous system. This stimulant keeps your brain alert and can increase your heartbeat. Both of those effects will not cultivate better sleep for you. It’s best to stop your caffeine intake after 2 pm each day if you want to sleep better at night. Some people are affected differently by caffeine intake. It’s important to know your own body. You might be able to drink caffeine after 2 pm and still sleep well at night. However, maybe you wouldn’t sleep well.

5. Cool Weighted Blanket

Cool weighted blankets are designed to gently distribute pressure on your body. The average weighted blanket weighs 15 lbs. It can be effective in decreasing your anxiety levels and helping you remain calm as you sleep. The best type of cool weighted blanket to use is one that is hypoallergenic and moisture-wicking.

Enhance Your Sleep Experience

You can play a big role in enhancing your sleep experience by putting these five tips into practice daily. Use mindfulness, blue light filters, essential oils, decrease caffeine intake, and use a cool weighed blanket. Sleeping better each night can improve your overall health and wellness.