#1 - Self-massage
The only thing more annoying than not being able to fall asleep due to not being able to get comfortable is having an overactive mind. Hopefully, all these tips will combat that one for you. However, let’s start with creating a relaxed body first. One starting approach to relieving a tight, achy, or uncomfortable body/muscles is self-massage. Nowadays, there are tons of tools for this such as: massage guns, foam rollers, lacrosse balls, soft tissue sticks, etc., but whatever you can get your hands on will help.
First, become aware of any sore, tight or uncomfortable spots on your body. Next, pinpoint those with a massage. With the massage, you are looking to relax the spot, not irritate it. So, be strategic with your approach. You should be able to breathe through the pressure without it feeling so intense that you hold your breath. Spend about 30-45 seconds scanning your body massaging, looking for noticeable spots. Once you find the spot, spend about 10 seconds melting into that spot, hoping for a release of tension. Click here for more info on how to use a foam rolling for self massage.
#2 - Stretch
Giving yourself a massage can provide wonders to your relaxation, but it may not always solve the problem. This problem could be arising from chronically tight muscles or overuse from exercise/physical activity. Self-massage can help to relax these areas but providing an additional stretch to that area can really help to give your body the best chance at relieving the discomfort long-term. Long term relief is what we are looking for especially since we will be sleeping anywhere from 6-9 hours at night.
First, take note of the noticeable spots that you self-massage. Next, apply specific static stretches to those muscle groups to provide a longer-lasting stretch relief. For static stretching, you are looking to hold the stretch at a manageable tension (still being able to relax and breathe) for 45-60 seconds, or until you feel the muscle release. Don’t know where to start? Click here for a 7-minute stretch sequence you can do everyday. There is a noticeable release in tension, or more noticeable, an increase in flexibility around the 45 second mark, give or take. We recommend reaching that point of release and then holding the new range of motion for an additional 10 seconds or so, totaling 45-60 seconds per stretch.
#3 - Minimize Blue Light
Blue light has been given a bad rap in recent years due to its effects on your body’s natural circadian rhythm. So, let’s backtrack for a second and define blue light. Blue light is one of the light wavelengths that come from electronics like TVs, phones, laptops, bathroom lights, etc. These blue lights are beneficial during the daytime due to their ability to boost attention, reaction time and mood/energy. Given that, these may not be the attributes we are looking for as we are trying to go to sleep - hence the problem. Studies show that the blue light suppresses your melatonin and also shifts your natural circadian rhythm from 1.5-3 hours.
The goal isn’t to remove blue light completely from your life but to remove it when it’s no longer beneficial to your daily routine. So, first try and remove blue light 2-3 hours before bedtime. Lastly, if you are unfortunately strapped to your work before bed, look into purchasing some blue light blocking glasses. Yes, they may seem silly to your spouse and kids, but they will really help with your sleep life.
#4 - Read a Book
Are you feeling overworked nowadays with the demands of our work, personal life, health, etc.? It’s hard to find times to wind down after a long, exhausting day. As we learned earlier, watching tv prior to bed may not be the best route to wind down if you have trouble falling asleep. One route to go is reading a book. The constant, repetitive movement of your eyes can help to tire them out. Reading also helps to take your mind off past and future things that are running through your mind and keeping you in fight or flight, sympathetic response. A good book can help you escape from the world for a bit, calm your mind and help prepare you to fall asleep naturally and comfortably. Just don’t find that book that’s too good to put down, haha!
#5 - Avoid Late-night Snacking
According to a recent study, eating later in the evening is linked to sleep disruptions. Particularly, women seem to be more vulnerable than men to these effects. So, be cautious ladies. The later you eat in the evening, closer to bedtime, the more prone you are to having poor consequences on your sleep that night. Also, higher fat consumption during those meals/snacks also seems to create more sleep disturbances in both men and women. The difference for women came with higher caloric consumption that linked to greater sleep disturbances compared to men. Take in this knowledge and do some trial and error, self-assessment on your meal/snack timing and your sleep quality/quantity.