If you're constantly tossing and turning, struggling to get the restful sleep you crave, it might feel like you’ve tried everything—cutting back on caffeine, creating a bedtime routine, limiting screen time. But sometimes, it's the lesser-known, surprising sleep hacks that can make all the difference. Whether you're winding down after a busy day or just looking for ways to improve your sleep quality, I have some simple strategies that can help you relax, unwind, and prepare for a more restful night.
If you're ready to transform your sleep and wake up feeling refreshed, here are 7 surprising sleep hacks you might not have tried—yet.
7 Sleep Hacks for a more restful night
Mouth Taping for Restorative Sleep
If you haven’t tried it, it may sound strange, but mouth taping can improve sleep quality by encouraging nasal breathing. When you tape your lips shut, you prevent mouth breathing, which can lead to snoring, dry mouth, and restless sleep. Nasal breathing promotes better oxygen flow, helping you sleep deeper.
The Relaxation Pose You Didn’t Know You Needed
“Legs Up the Wall” (Viparita Karani) is a calming yoga pose that can relax your body and mind. By lying on your back with your legs extended up a wall, you relieve tension, improve circulation, and calm the nervous system, which helps prepare your body for sleep.
Create a Personalized Sleep Mantra
If your mind races at night, try repeating a sleep mantra to calm your thoughts. A phrase like, “I am safe, I am calm, I am ready for rest” can redirect your focus away from stress and anxiety, helping your body relax into sleep.
Sleep with a Weighted Blanket
Weighted blankets apply gentle, even pressure to your body, which mimics the feeling of a comforting hug. This pressure helps to lower stress levels, increase serotonin, and promote a feeling of calm, making it easier to fall asleep and stay asleep.
Ground Yourself with Earthing Sheets
Earthing, or connecting to the Earth’s natural energy, can help improve your sleep quality. Earthing sheets, made with conductive materials like silver threads, allow you to absorb the Earth’s charge while you sleep, reducing inflammation and promoting better rest.
Try an Epsom Salt Foot Soak Before Bed
Epsom salt is rich in magnesium, which has a calming effect on the body. Soaking your feet in warm water with Epsom salts can help relieve muscle tension and prepare you for a more restful night’s sleep.
Wind Down with a Sleep-Inducing Snack
Sometimes, what you eat before bed can make a big difference in how well you sleep. Certain snacks contain nutrients that support your body’s natural sleep cycles, helping you fall asleep faster and stay asleep longer. Try one of these delicious, sleep-friendly snacks to wind down your evening:
Bananas with Almond Butter- Bananas are rich in magnesium and potassium, which help relax muscles, while almond butter provides healthy fats and protein to stabilize blood sugar levels overnight.
Greek Yogurt with Honey- Greek yogurt is packed with calcium and tryptophan, both of which support relaxation and sleep. Add a teaspoon of honey to enhance the calming effects and help you unwind.
Whole Grain Crackers with Cheese- Whole grain crackers boost serotonin, and cheese provides protein, both of which support steady blood sugar levels for a peaceful night of sleep.
Cherry Smoothie- Tart cherries are one of the few natural sources of melatonin. Blending tart cherry juice with a banana and almond milk creates a soothing smoothie that promotes better sleep. Try my recipe here: Sleepy Time Cherry Smoothie Recipe
Turkey Slices with Whole Grain Bread- Turkey is high in tryptophan, a natural sleep inducer. A small turkey sandwich on whole-grain bread is a comforting bedtime snack that can help you relax and fall asleep.
Pumpkin Seeds- A handful of pumpkin seeds is an excellent source of magnesium, tryptophan, and zinc. These nutrients work together to help your body produce serotonin and melatonin for a restful night’s sleep.
Chamomile Tea with Honey- Chamomile tea is known for its calming properties, and adding honey can increase its sedative effects. While not a solid snack, chamomile tea is a great option to sip on before bed to reduce stress and promote relaxation.
Incorporating these sleep hacks into your routine might take a little time, but they can make a big difference in improving the quality of your rest. Whether it's trying out a calming yoga pose or indulging in a soothing bedtime snack, the key is testing them out to see which ones work best for you. It's all about finding the right combination that helps you wind down, relax, and get the restorative sleep you need. Remember, restful sleep is essential for your overall health and well-being, so make it a priority in your life.
If you’re ready to transform your sleep and wake up feeling refreshed, start experimenting with these tips tonight. The perfect night's sleep is just around the corner—sweet dreams!
Ready to take your sleep to the next level? My 21 Days to Restful Sleep program offers simple, actionable strategies to help you create a sleep routine that works for you. Say goodbye to restless nights and hello to more energy and vibrant mornings. Click here to get started: 21 Days Restful Sleep Program
