5 surprising ways to get a better night’s sleep

A great night’s sleep can leave you feeling on top of the world, refreshed, and ready for the day ahead.

On the other hand, poor sleep can leave you sluggish, demotivated, and drained.

The odd bad night isn’t likely to do much more than result in an uninspiring day. But if you’re regularly not getting enough sleep, it can lead to some serious physical and mental health issues.

Nobody chooses a bad night’s sleep. Yet dropping off, staying asleep, and waking up at the right time can all be difficult.

If you struggle with your sleep quality, read on to discover some unusual but effective ways to enjoy a restful night.

Lack of sleep over the long term can lead to physical and mental issues

Most of us struggle with sleep from time to time. If you lie awake for hours every night, you’re not alone.

According to Hillarys, 1 in 6 UK adults say they’ve suffered from insomnia for over 10 years.

Over the long term, lack of sleep can start to really take its toll, manifesting in a host of physical and mental issues.

Sleep deprivation can leave you feeling sapped, irritable, and lacking in concentration, which may lead to consuming more sugar and caffeine, both of which can have a negative impact on sleep.

This can significantly affect your mood and mindset. According to Mind, there is now evidence that treating sleep issues may help reduce anxiety disorders and symptoms of depression.

Physically, lack of sleep can weaken your immune system, leaving you more prone to illness and slower to recover. You may also notice issues with your digestive and respiratory systems, which can both be affected by long-term poor-quality sleep.

Most adults are recommended to aim for seven to nine hours of sleep a night. This allows you to experience several sleep cycles, each of which is broken down into four stages.

These are:

• • Light sleep, where you’re beginning to fall asleep and your brain activity starts to slow
  • Deeper sleep, when your body temperature drops and your heart rate slows down
  • Deep sleep, when your brain waves are very slow, and your pulse and breathing rates decrease
  • Rapid Eye Movement (REM), when your brain activity increases, your eyelids flicker rapidly, and vivid dreams occur.

Each stage offers unique benefits. Lying awake and missing these revitalising sleep cycles can be extremely frustrating.

5 of the more unusual ways to promote a restful night’s sleep

If you’ve tried all the standard methods, like counting sheep, camomile tea, and cutting out caffeine, it could be time to try something a little less conventional.

1. Hum like a bumblebee

This is a highly effective yoga technique which helps to calm your mind and soothe your nerves. Lie down on your back, inhale deeply, and as you exhale, make a low humming sound. You’ll feel gentle vibrations through your face and head. Try this 10 times, then relax into your normal breathing pattern. A quick note: this might not be one to try if your partner is next to you!

2. Immerse your face in cold water

It may sound counterproductive, since this seems like a way to wake yourself up. But actually, using cold water on your face triggers the “mammalian dive reflex”, a process that slows your heart rate and calms your nervous system.

Use comfortably cool rather than icy water. If immersing your face feels too intense, try a cold compress or simply splash your face with cold water for a gentler experience.

3. Breathe through alternate nostrils

This is an effective way to balance your nervous system. Breathing through your left nostril promotes a sense of calm, while breathing through your right nostril is more energising.

Close off one nostril using your thumb, inhale deeply, then switch and exhale through the other side. Try to really focus on your breath, taking your mind away from racing thoughts. Practise this breathing for 5 to 10 minutes.

4. Wiggle your toes

Tensing and relaxing your toes can help soothe restless legs and calm your whole body. Lying flat, wiggle your toes for 30 seconds, pause and take a deep breath, then repeat. Fully relax your feet and feel the tension melting away.

Continue for several rounds, focusing all your attention on the small movements in your feet. This can help slow your thoughts, acting as a gentle grounding technique.

5. Try to stay awake

This is a nice reverse psychology trick! Instead of trying to fall asleep, challenge yourself to stay awake for as long as possible. Known as “paradoxical intention”, this technique can shift your mind from worrying about not sleeping and help you relax faster.

Get into bed, making sure your room is dark or dim, but keep your eyes open. Focus on your breathing and allow your eyes to gently close as you become increasingly drowsy.

Get in touch

Money worries can be one of the main reasons people struggle to sleep. If your finances are keeping you awake, we can develop a clear, bespoke financial plan to help you feel more in control.

Please email us at info@harperlees.co.uk or call 01277 350560, and we’ll be very happy to help.

Please note

This article is for general information only and does not constitute advice. The information is aimed at retail clients only.

All information is correct at the time of writing and is subject to change in the future.