A Night Class on Sleep Savvy: 6 Ways To Be a Better Sleeper

Does getting into your bed at night feel like biting off more than you can chew? 

Chronic insomnia has many causes, but the result is always the same: increased health issues, decreased focus, increased irritability, and so on. Fortunately, a few simple, effective techniques can help even the most nocturnally challenged get a better night's sleep. 

Tools you'll need

To get a great night's rest, you'll need the right gear. Upgrade your bedroom with silk pillowcases, a weighted blanket, blackout curtains, and a humidifier. Because your bed has the most considerable influence on the quality of your sleep, you should seriously consider a high-quality memory foam mattress like those from Essentia. With exceptional body contouring capabilities and superior motion absorption, a memory foam mattress will be your one-way ticket to dreamland. 

Now that you've got your nighttime toolkit, here are six tried-and-true ways to be a better sleeper. 

Six ways to be a better sleeper 

If you've given up all hope of getting that REM cycle in, fear not. Here are some tips to help you get back to snoring happily. 

Wake up with a photon shower

It may seem counterintuitive, but right light in the morning equals better sleep at night.

Your sleep cycle is determined by your circadian rhythms, a natural body process system that occurs on a 24-hour internal clock. If your rhythms are imbalanced, reset them with a "photon shower" by allowing lots of light into your morning environment.

Sunlight is best, but even most ceiling lights provide the brightness necessary to stabilize your circadian rhythms, helping you be a better (and more timely) sleeper. 

Breathing exercises

Many breathing exercises are available to help you relax, de-stress, and fall asleep.

One simple and popular technique is the 4-7-8 method. Breathe in as you count to four. Hold your breath for seven seconds. Finally, release your breath slowly to the count of eight. This breathing technique will lower your heart rate and help you calm any racing thoughts. 

Don't lose hope if it doesn't work right away. Just keep breathing in pattern for as long as you can focus on it, and you'll drift off in no time. 

Progressive relaxation

Jacobson's Progressive Relaxation is a technique that helps the muscles in the body relax and release stored tension.

For this method, you alternate between tensing and relaxing specific muscle groups in your body. Most people start with the toes and then work their way up to their head. Concentrate on the difference in feeling between the tight and relaxed muscles. Eventually, you'll feel the tension bleed out of your body as you settle in for a long night, hitting the hay. 

Monitor negative self-talk

Do you dread going to bed? Do you start to worry about how much sleep you'll get before your head even hits the pillow?

How you think about sleep has a direct effect on the type of sleep you get. Although you might feel foolish at first, tell yourself that you're a good sleeper and try to look forward to going to bed. Over time, this law of attraction can help create new neural pathways in your brain, leading to better quality sleep.

Mindful meditation

If you struggle to sleep because your mind races and your stomach twists in knots, mindful meditation can help quiet your thoughts.

Start by breathing in and out slowly. As you breathe, you'll start to drift away in thought. When you do, take a mental step back and return to your breath. With practice, you'll be able to calm your mind for long stretches, which helps you fall asleep faster and stay asleep longer.

Visualize a great night's rest

You can use visualization techniques to trick your brain into thinking you sleep soundly every night.

Picture either a time in the past when you got a great night's sleep, or imagine a future night where you have no problem at all slipping into dreamland. If you do this exercise regularly, your brain will form new, pro-sleep neural patterns. Your brain wants to serve you, and visualization is how you help it get there. 

Wrap up

Show those sheep who's the boss by taking charge of your bedtime rituals. With the right tools, such as a memory foam mattress, you can be a better sleeper and the proper techniques, such as breathing exercises and visualization. Commit to improving the quality of your sleep today, and you'll soon start to wake up feeling better than ever.