Several different factors can contribute to sleep deprivation. Anxious thoughts, an unbalanced lifestyle, and your personal comfort can all play a role in how long you spend in bed tossing and turning before you decide it’s time to get some rest. If you find yourself struggling with a lack of sleep and these issues sound familiar to you, you’re far from alone. Most statistics indicate anywhere between 30 to 50 percent of adults struggle with issues surrounding sleep deprivation globally.
The issue with a lack of sleep really begins with the fact our body relies on it for its day-to-day functioning. When it comes to focus, energy, and general wellbeing, it’s uncontested that sleep plays a vital role in achieving better balance and health.
Figuring out how to deal with a lack of sleep and have a good night’s rest is, therefore, one of the more simple ways in which you can ensure you’re closer to achieving a more balanced, and healthy lifestyle.
Aside from investing in the best mattress you can, lighting a few lavender-scented candles, or sipping on your favorite cup of herbal tea, one emerging tool used by people who struggle with a lack of sleep by using calming sounds.
How noise can impact the way we fall to sleep
It may seem counterproductive to try and incorporate noise into our nightly routines. Time and again we’ve been told that all external stimuli and sound can disrupt our sleep, so it might surprise you to find studies have shown that certain kinds of constant sound can actually be soothing and calming to the human body, ultimately contributing in high-quality, restful sleep.
Here are some calming sounds to try out if you’re running out of ideas to help you get to sleep quicker:
1. White Noise
One of the most popular sounds associated with relaxation, white noise is often used in places with a lot of noise pollution or traffic as a means of drowning things out. Instead of having your brain distracted by several different sounds, white noise allows you to hone in on something constant and has been shown to result in less interrupted, more restful sleep.
2. Ocean Sounds
Those who struggle with anxiety before bedtime might elect to listen to the sounds of the ocean as they try to combat a lack of sleep. A lot of people report deriving a sense of calm and safety by listening to the sound of a wave in and out the shore, and find themselves lulled into a state of peace easier with it in the background.
3. Other Natural Soundscapes
If the sea isn’t quite your state of zen, you may find it in something else, such as sounds from the wilderness and woods, comparatively calming. People find connecting with the natural world more soothing and especially useful in disengaging from the stressors of the modern world and day to day anxiety.
4. Soothing music
Studies show that soft, instrumental music has the power to calm anxious thinking, which can help with fighting off a lack of sleep. Assembling a playlist and playing music you find relaxing can really help with calming yourself down. Putting a sleep timer on your playlist will ensure you do not awaken mid rest.
Prep yourself to sleep the right way
No woodland creature sounds can lull you to sleep if you’re not using the right set up for your rest. Before you begin to find natural remedies that can improve the quality of your sleep, you’ll need to analyze whether you have the right tools for the job. This starts with ensuring you have the best mattress you can find for your unique needs.
If, for instance, your mattress is more than ten years old, it’s time you seek change. The best mattress for your sleep may vary depending on your individual requirements, but by and large, they’re dictated by how much support and comfort they can provide you through the night.
Memory foam mattresses like Puffy consistently rank as some of the best mattresses available to purchase, and that’s because their molding abilities make them a versatile choice for all kinds of sleepers. The best mattresses also last longer than your garden-variety furniture store choices and tend to come attached with warranties that ensure you can feel good about your investment.
Sleep accessories that can help
When it comes to a lack of sleep, you might also want to try out using weighted blankets as a way to improve the quality of your rest. The right weighted blankets have the power of turning an older mattress into the best mattress you’ve ever laid down on. They work by using gentle pressure stimulation, which just means that they distribute an even amount of weight across the body to evoke the sensation of being embraced or swaddled.
Weighted blankets have been shown to be especially effective amongst those who struggle with anxiety before going to sleep. When doing your research on the best-weighted blankets to purchase, be sure to cross-check you’re buying something that comes up at 10% of your overall body weight, as any heavier can just result in additional discomfort as you sleep,
Like the best mattresses, weighted blankets work by providing a sense of real comfort and security in your sleep. If you find yourself waking up in between your sleep, your position and comfort through the night are vital to ensuring you’re able to correct your sleep cycles and ensure you’re achieving more wellbeing and balance through the night.
Since a lack of sleep can impact everything from your daily focus to your overall wellbeing, it’s incredibly important to take the time and make the effort to do research on the best mattress for your rest, see if you might be helped with a weighted blanket, and chalk up a nightly routine that can contribute to your sense of calm and restfulness through the night. With a little intention and a lot of practice, your good sleep hygiene practices will become reflexive, as will a good night’s sleep.