Modern science continues to prove the positive impacts sleep has on our health, energy and productivity. In a world full of distractions that keep us awake, it can be hard to get the shut-eye we need. Our team has put together a list of 6 tips and tricks to help you get a more restful sleep and in turn, a more productive day. This is part one of a multi-part series. Let us know what works for you so we can continue to share how to have a magical sleep and a more productive, energized day!
1. Diffuser with lavender oil
Research shows that the scent of lavender oil eases anxiety and insomnia. In a study done at the University of Southampton in the UK, researchers found that people slept 20% better when in a lavender-scented room. Other research has found that lavender increased slow-wave sleep — the very deep sleep in which the heartbeat slows and the muscles relax. If you don’t have a diffuser, put a few drops of lavender oil on a napkin and tuck it under your pillow. You’ll love the scent and you’ll love your sleep even more!
2. Snake plants in the bedroom
Snake plants are in fact much less scary than they sound. This plant is one of the most recommended plants for improving air quality because it converts CO₂ to oxygen at night. Put a snake plant in your room and you’ll wake up feeling more energized and ready to take on the day. Give it a try and let us know what you think!
Sound can be a huge barrier to sleep, but it is an easy problem to fix! These earplugs will drown out any sounds keeping you up at night and they will stay in your ears all night.
4. Headspace app
Studies show that meditation can help you fall asleep faster and have a more restful sleep. Headspace is a free app that offers guided meditations designed to help you sleep (along with meditations for work, focus, kids, stress, and more).
5. Sleep With Me podcast
Several of the Momentum Dash team members rely on the Sleep With Me podcast to help them fall asleep consistently. This podcast does what every other podcast tries not to do: bore you to sleep! Listen to this podcast to get a lulling, droning, boring bedtime story to distract your racing mind and put you right to sleep.
6. Avoiding screen time before bed
We have all heard this one before, and many of us probably still have a lot of room for improvement in this area. Extensive research shows the blue light in screens can throw off the body’s clock and make us more alert at night. If you’re like the rest of the world and use your phone as an alarm clock, one of the last things you do before bed is set your alarm. According to research, the light of your phone, TV, or tablet is enough to incorrectly cue your brain and signal wakefulness in your body.
Put science to the test: don’t use your phone or any other screens for an entire hour before you go to bed, and see if you notice any improvements in your sleep. It sounds like an easy task, but 61% of Americans sleep with their phone on or near their bed. We accept the challenge, do you?
Try out some of these tips and tricks and see if your sleep improves. If it does, do you find yourself being more productive? More energetic? Monitor your results and let us know what you find!