Do you have trouble falling asleep? Do you toss and turn at night? Are you wondering how to get a good night’s sleep? Upgrade your nighttime sleep routine with these tips on how to sleep better, all through using your five senses.

1. Taste 

Drink an herbal tea that naturally relaxes your body and mind, such as chamomile. Chamomile acts as a natural remedy to reduce anxiety and treat insomnia, and will leave you feeling calmer and ready to wind down for the night. 

If you are experiencing insomnia, jet lag, or are trying to adjust your sleep schedule to go to bed earlier, taking melatonin can help you to fall asleep faster and improve sleep quality by regulating your sleep cycle.

Avoid drinking too much caffeine throughout the day and drinking caffeine past noon (or even 11am) – especially if you’re sensitive to caffeine.

2. Touch

Make yourself as comfortable as possible. Wear your favorite pajamas, apply your favorite lotion, and put soft sheets on your bed. Choose a pillow that is right for your sleep position and needs, particularly if you suffer from neck or upper back pain. Try using a weighted blanket to help ease anxiety at night.

3. Sight

Dim the lights while you get ready for bed to signal to your brain that it is time to sleep. One study on bedroom atmosphere found that 50% of participants reported their sleep improved with less light and noise before bedtime.

As you wind yourself down, avoid looking at a screen at least thirty minutes before you plan to fall asleep. Before you get into bed, close the curtains and put on your sleep mask so your body can settle into a deep sleep. Make your environment more peaceful by placing all devices outside of your room. 

4. Smell

Dot some lavender essential oil on your wrists or around your bed, and inhale deeply to relax your body. Lighting a candle or spraying a fragrance can also help to induce sleep and enhance your dreams, but be sure that the scents are not overbearing, but rather, promote relaxation such as vanilla, lemon, and jasmine. Introducing these calming scents into your nighttime routine can help your body recognize them as an indication that it is time to rest.

5. Hear

Listen to music for falling asleep fast. Additionally, you can use a night time meditation to guide your body into a state of rest. If you still feel restless, experiment with a white noise machine or nature sounds to help wind down your mind.

If you choose not to incorporate any sounds before you go to bed, try meditating in bed without any distractions or sounds. Breathe deeply in and out, and let your mind at ease.

Takeaways

It can be easy to work or look at a screen until the last moment of your day before going to sleep, but a good night’s sleep is one of the best gifts you can give yourself. Sleep affects stress, the immune system, appetite, breathing, blood pressure, skin health, dark eye circles, and cardiovascular health. 

Start a new sleep routine to improve your sleep quality and overall health. The next time you find yourself lying in bed thinking instead of sleeping, take 30 minutes to optimize your five senses. When you wake up from a restful night prepared to conquer your day, you (and your body) will thank yourself.