Lack of proper sleep at night is a common disorder experienced by 30% of Americans. Sleep disorder causes can include chronic insomnia, narcolepsy, restless leg syndrome (RLS), etc. It can also lead to frustration and irritation for no reason at all. The only reason for you feeling frustrated or even nauseous is the lack of sleep.
Many people turn to medicines for a good night’s sleep. It is advised not to leap drugs. The suggestion is because most sleep disorders can be treated without medical proficiency. Experts suggest that the most common thing in all humans is their five senses. You can use these senses to put yourself to sleep and stay asleep.
5 Senses & How to Trigger Them
You already know the five senses we are talking about- taste, smell, sight, hearing, and touch. Every being on the planet possesses these senses, and they can be heightened so you can sleep better at night and not feel drowsy during the day. Here’s how you can trigger them:
The power of sight helps you to understand the world the way it is, including the time to sleep and wake up. Certain light rays such as blue light enter melatonin levels and boost cortisol in the body. These kinds of lights can keep you awake and make your brain alert, disrupting your sleep.
This blue light emission is caused mainly by electronic devices like computers, laptops, TV screens, mobiles, and tablets. Such devices significantly contribute to the US citizens not getting a good night’s sleep and staying asleep for longer.
To trigger the sense of sight to sleep, it is about reducing the impact your sight experiences. For example, stepping away from electronic devices mentioned above two hours before your go to bed can give you a better sleep than using them. You can also invest in blackout curtains for bedroom lighting as both light and dark curtains impact circadian rhythm. Another way to make sure you sleep quickly is to use calming colors in the bedroom and not fluorescent for sure.
People believe that silence can help you sleep, but it’s the sudden change in sound frequency that disturbs your sleep. We all have a threshold of minimum and maximum amount of sleep. However, with the use of various kinds of calming music for sleep, you can regulate your sleep hours easily.
You can search music for deep sleeponline and find many options to choose from depending on your love for music. You can choose music with 50-60 beats per minute as it matches closely with the resting heart rate of adults. If you are sensitive to noise, it is advisable to use high-quality earplugs for a good night’s sleep.
Sound has a fantastic effect on your brain and can change your mood instantly. Music can also increase or decrease your cortisol production, heart rate. As per the music you are listening to, it can also trigger weakness, drowsiness, or depression.
Every study relating to sleep has shown that food and beverages significantly impact our sleeping habits and patterns. Research has shown that about 75% of Americans drink at least one caffeinated beverage a day, causing sleeplessness. Our body functions depending on the intake, including the hormonal processes that regulate our sleep.
For a good amount of sleep, you should try to eat more fat than usual during dinner. However, by fat, we mean healthy fat contents like almonds and avocados. These kinds of fats can keep the midnight hunger and not wake you up. You can also try chamomile tea as it increases the melatonin level in the body, which is responsible for making you sleepy. The first thing to avoid is caffeine after lunch, as it can keep you awake and disturb your sleep schedule.
Another most potent sense connected with our brain, mood, and even energy levels is the sense of smell. For centuries, people have been using the sense of smell for various purposes, including waking up someone from sleep and putting them to sleep. You can use essential oils before going to sleep to heighten your sense of smell and get lost in the dreamland world.
You can also go for scented candles during a bubble bath after a long day at work or light them on the nightstand while sleeping. However, confirm you are not allergic to the scents you plan to use. You can also use a fabric softener for sheets as people love to go to bed when their sheets smell good and fresh.
One of the five senses that are considered the most important among all is the sense of touch. To stay asleep for an extended period, start by heightening your sense of touch. The temperature of your room and mattress should be comfortable for you. The best temperature for sleep in the US is 60 to 67 degrees Fahrenheit (15.6 to 19.5 degrees Celsius.
On the other hand, a mattress should be plush and pleasant. If your mattress makes you toss and turn in your sleep, you can visit a mattress store near you. Mattress stores like Mancini’s Sleepworld contains an extensive range of mattresses like memory foam mattresses to give your head the utmost comfort, King Koil mattresses so you can sleep like a king. They also have a variety of gel mattresses and adjustable mattress from leading mattress brands in the US.
Mancini’s Sleepworld mattresses also provide sleep experts to help you choose the best mattress. You can order your desired mattress from home so they can deliver from the store near you as they are present in 34 locations. You can also book an in-store appointment and check out the mattresses for yourself.