At Sleep Blog, we’re dedicated to helping you improve your sleep quality. While most are familiar with the basics of sleep hygiene, there are several lesser-known strategies that can significantly enhance your nighttime rest. Here, Dr. Emma Thompson shares five unconventional sleep tips that you might not have encountered before.
Tip 1: Have a Light Snack Before Bed
Many people understand that eating a heavy meal right before bedtime can disrupt sleep. However, going to bed on an empty stomach can be just as problematic. If you find yourself hungry at night, it may prevent you from relaxing enough to fall asleep. Instead of a large meal, opt for a small snack. Good choices include:
- A turkey sandwich on whole grain bread (turkey contains tryptophan, which helps produce melatonin).
- A low-sugar oat cookie paired with a glass of milk.
- A handful of nuts and a kiwi fruit, which has been shown to support sleep.
Tip 2: Conduct a ‘Brain Dump’
If your mind races as you try to fall asleep, it might be time to schedule some quiet reflection earlier in the day. I often recommend to my clients to set aside 15 minutes in the evening—not too close to bedtime—to jot down their thoughts. This can be in the form of a journal entry, a list of tasks, or even random notes. By writing down your concerns, you free your mind from lingering thoughts, paving the way for a peaceful night’s rest.
Tip 3: Eliminate Clock Visibility
It’s tempting to check the time when you’re having trouble sleeping, but doing so can exacerbate anxiety. Avoid placing a clock within your line of sight from the bed, whether it’s on your nightstand or mounted on the wall. If you wake up during the night, not having a clock visible can help you relax and fall back asleep more easily.
Tip 4: Repeat the Word “The”
This is a popular technique I share with my clients. If you find yourself fixating on unwanted thoughts while trying to sleep, silently repeat the word “the” every couple of seconds. This simple yet effective distraction can help break the cycle of repetitive thinking, allowing your mind to settle.
Tip 5: Engage in Cognitively Challenging Distractions
Similar to repeating a simple word, distraction techniques can help shift your focus away from anxious thoughts. While counting sheep is a classic method, it often lacks effectiveness. Instead, try counting backward from 100 or even 1000. For an added challenge, count backward in sevens. Alternatively, visualize yourself in a serene location, such as a peaceful beach, where you can immerse yourself in the sensory details, effectively diverting your mind from worries.
Bonus Tip: Explore Cognitive Behavioral Therapy for Insomnia (CBT-I)
If sleep troubles persist despite trying these strategies, consider discussing Cognitive Behavioral Therapy for Insomnia (CBT-I) with your healthcare provider. CBT-I is a highly recommended treatment for insomnia that can offer long-term benefits. Many people remain unaware of its effectiveness, often opting for medications or other solutions. It’s crucial to explore all options, especially if you’ve been experiencing sleep difficulties for an extended period.
To further understand sleep-related issues, you might find it valuable to read about the risks associated with sleep apnea here, or visit this authoritative resource for insights into distinguishing between snoring and sleep apnea.
For those dealing with snoring issues, consider using a high-quality anti-snoring mouthpiece. You can find an effective solution here that has proven to work from the very first night. Additionally, to learn how to properly use a stop snoring mouthpiece, check out our guide here.
To Summarize:
Improving your sleep can be achieved through lesser-known techniques such as light snacking before bed, engaging in a ‘brain dump,’ hiding clocks, using simple word repetition, and applying cognitive distractions. If you continue to face challenges, exploring CBT-I with a healthcare provider could be beneficial. And for those struggling with snoring, there are effective solutions available to help you achieve a more restful night.