Getting a good night’s sleep can feel nearly impossible sometimes, and without it, you end up feeling like a bit of a zombie.
While there are various reasons people might struggle to fall or stay asleep, if you’re really struggling, and you’ve already exhausted all the basic options — sleep teas, herbal supplements, long baths, pillow sprays, you name it — here are a few more unconventional tips that might be worth giving a go. Some decent shut-eye would be nice, wouldn’t it?
1. Tune into your body clock.
Start tracking when you naturally feel sleepy rather than sticking to a set bedtime. Your body has rhythms, with energy dips at specific times, signalling when it’s ready for rest. Spend a week jotting down these patterns, then work with them instead of against them. Aligning your sleep with your natural body clock can improve sleep quality and help you wake up feeling refreshed.
2. Rethink your socks.
Wearing socks to bed might sound odd, but it can actually help you fall asleep faster by keeping your feet warm. The warmth signals your body to lower its core temperature, which preps you for sleep. Keep a dedicated pair of socks just for bed, and notice how such a simple habit can make drifting off easier.
3. Hack your breathing pattern.
When you’re lying in bed, try the 4-7-8 breathing method: breathe in for four counts, hold for seven, and exhale for eight. This technique calms the nervous system and helps stop a racing mind. After a few rounds, you’ll likely find yourself more relaxed and closer to sleep.
4. Reposition your bed for better rest.
Consider moving your bed so that your feet don’t point directly at the door. Some research suggests that this positioning can make you feel more secure and settled. It’s a small adjustment, but it could lead to fewer wake-ups and a deeper, more peaceful night’s sleep.
5. Try sleep restriction to reset your body’s rhythms.
If you’re spending too much time tossing and turning, limit your time in bed to about six hours initially, then gradually increase it. This temporary restriction builds up “sleep pressure,” teaching your body to associate bed with sleep, not restlessness. Many find this method helpful for tackling chronic insomnia.
6. Brain dump before bed.
Keeping a notebook by your bed allows you to offload any lingering thoughts or to-do lists before you sleep. Writing down your worries or tomorrow’s tasks clears mental clutter and helps prevent your mind from racing when it’s time to sleep. It’s quick, and it tells your brain to put daytime concerns on hold.
7. Adjust your protein timing.
Heavy protein at night can disrupt melatonin production, which is key for good sleep. Try having protein-rich meals earlier in the day and focus your dinner on complex carbs and vegetables. The small timing change may lead to deeper, more consistent sleep.
8. Try progressive body relaxation.
As you lie in bed, consciously relax each part of your body from toes to head. Focus on releasing tension from one muscle group at a time. A more methodical approach to relaxation can help melt away physical stress, and often puts you to sleep before you finish the sequence.
9. Prioritise morning sunlight exposure.
Within 30 minutes of waking, try to get outside, even if it’s cloudy. Morning sunlight helps reset your body’s circadian rhythm, making it easier to fall asleep and wake up on a regular schedule. It’s a simple habit that can greatly improve your sleep quality over time.
10. Experiment to find your ideal room temperature.
Play around with room temperatures until you find what feels most comfortable, usually around 65 degrees. Cooler temperatures often encourage better-quality deep sleep, so finding that “sweet spot” can make a big difference in how rested you feel each morning.
11. Use paradoxical intention to reduce sleep anxiety.
If you find yourself wide awake and frustrated, try deliberately staying awake instead of forcing yourself to sleep. A bit of reverse psychology can take the pressure off, making it easier for your mind to relax. Without the stress of “needing” to sleep, natural drowsiness often kicks in.
12. Create a pre-sleep wind-down routine.
Establish a 20-minute bedtime routine that’s consistent each night. Following the same steps in the same order signals to your body and brain that it’s time for sleep. Over time, these cues will help you transition smoothly from wakefulness to sleep without much effort.
13. Leverage your shower time.
Try taking a warm shower about 90 minutes before bed. The cooling-off period after the shower mimics the body’s natural process of preparing for sleep. It’s a simple step that can enhance your body’s readiness for rest, making it a valuable addition to your nighttime routine.
