7 Sleeping Tools and 5 Tips for a Restful Sleep

sleeping tools - restful sleep7 Sleeping Tools and 5 Tips for a Restful Sleep

Evidence shows that compared to people just 20 years ago, we are getting less sleep and this is a huge problem. Not getting enough sleep affects your concentration, your ability to train or recover as well as you should, and even your waistline. Contributing factors can include how busy we all are at work, our nutritional habits, and that phone you’re glued to all day and night. Rest assured, these sleeping tools and tips will have you drifting off in no time.

Regardless of the cause of our social insomnia, it needs a solution. Sleep is vital for a long, happy and healthy life.

5 Tips for Improved Sleep

If you want to make your transition into dreamland an easy and pleasant one, you’ll want to consider the following tips:

1) Put the Phone Away Earlier

sleeping tools - phones away

You might be putting the phone down once you’re in bed, but it needs to start even earlier. Your phone emits a ton of bright “blue” light which tricks your brain into thinking that it’s still daytime. And if it’s still daytime, there’s no need for sleep. It’s a hormonal thing, not your imagination, so don’t ignore this one.

If you absolutely must have your phone on in the hour or so before bed, turn the screen’s brightness down or use an app to eliminate the blue light that keeps you awake.

2) Avoid Sugar, Eat More Protein

We don’t need to tell you why eating sugar before bed is a bad idea. Eating more protein, however, is smart if you want a restful night’s sleep. Your body does most of its repairing when you sleep, and you need protein to heal up. Eat more protein and you’ll grow lean muscle while you sleep and prevent midnight snacking.

3) Find the Right Supplements

Luckily, scientists have combined the most useful sleep supplements into one handy product. Our favorite supplement for sleep, which is especially helpful for those of you who do intense exercise on a daily basis, is ZMA. ZMA is a combination of zinc, magnesium and vitamin B6, which work together to aid sleep and recovery while reducing muscle soreness.

4) Eliminate the Light

Just like it’s a good idea to turn the phone down or off before bed, it’s also a good idea to block out any light coming from the windows. Street lights and ambient light from other rooms all play havoc with your brain’s efforts to get you to sleep (and to helping you stay asleep).

Try installing thicker curtains in your home. If you’re really extreme, go for full blackout curtains and a towel under the door. You can always switch back if it’s not to your liking.

5) No Caffeine After 5:00 p.m.

You don’t want caffeine after 5:00 p.m. Caffeine’s has a half-life of around five hours, which means if you have a coffee at 5:00 PM, half of that caffeine is still in your body at 10:00 PM. If you want a more restful night’s sleep, you really need to cut back on the afternoon coffee. Instead, replace caffeinated drinks with herbal teas and infusions. You’ll just want to avoid green tea, as it does contain caffeine.

 

7 Sleeping Tools for More Rest at Night

1) ZMA Supplements

We’ve already mentioned these, but ZMA supplements are right at the top of our list for a good reason. ZMA not only helps you to fall asleep in the first place, it also helps make your sleep more restful and reduce muscle soreness from exercise.

Optimum Nutrition ZMA, 180 Capsules

Check Optimum Nutrition ZMA Price on Amazon

2) Alaska Bear Sleep Mask

Made from premium silk, the Alaska Bear Sleep Mask is one of the most comfortable around, and its simplicity is wonderful. Block out excess light and signal to your brain that it’s time for sleep.

ALASKA BEAR® Natural silk sleep mask & blindfold, super-smooth eye mask (One Strap)

Check Alaska Bear Natural Sleep Mask Price on Amazon

3) CozyPhones Sleep Headphones

Comfortable sleep headphones can be extremely difficult to find, being either too big or not providing enough sound-filtering. CozyPhones are one of the few brands we’ve come across which are lightweight and soundproof enough to work on planes, at home and on long road trips. They make a variety of styles for kids and super-lightweight lycra material is a joy to wear.

CozyPhones Sleep Headphones & Travel Bag , Lycra Cool Mesh Lining and Ultra Thin Speakers. Perfect for Sleeping, Sports, Air Travel, Meditation and Relaxation - BLACK

Check CozyPhones Sleep Headphones & Travel Bad Price on Amazon

4) White Noise Machines

Noise machines are, as any new parent will tell you, a lifesaver. They produce gentle rolling soundscapes of static frequencies, ocean waves, wind and rain, and even steam engines. The choices are endless, and they’re great for both adults and kids. We’ve done a whole piece on the best noise machines on the market.

Sound+Sleep High Fidelity Sleep Sound Machine with Real Non-Looping Nature Sounds, Fan Sounds, White Noise, and Adaptive Sound Technology

Check Sound+Sleep High Fidelity Sleep Sound Machine Price on Amazon

5) Sleep-Friendly LED Light Bulbs

Blue light suppresses your melatonin production, making it harder to fall asleep. Phone screens, laptops and other electronics do the same. In addition to putting your phone away long before you plan to go to bed, we also recommend switching out your bedroom light bulbs. The difference in sleep quality can be dramatic.

Lighting Science FG-02263 Good Night LED Household Light Bulbs

Check Lighting Science Good Night LED Light Bulbs Price on Amazon

6) Breathe Right Extra Clear Nasal Strips

If blocked airways are the reason you can’t get to sleep or stay asleep, then fortunately there’s an easy fix. Breathe Right strips fit snugly across the bridge of your nose and can help to open up your nasal passages, making it easier for you to breathe.

Breathe Right Extra Strength Clear Drug-Free Nasal Strips for Congestion Relief, 26 count

Check Breathe Right Drug-Free Nasal Strips Price on Amazon

7) Herbal Teas and Infusions

Plenty of people need a cup of something hot to help them drift off, but the amount of caffeine in tea and coffee (even green tea) could be sabotaging your slumber. Fruit infusions and those with sleep-friendly herbal extracts such as chamomile are a better choice for evening and night-time drinking.

Choice Organic Caffeine Free Chamomile Herbal Tea, 16 Count Box

Check Choice Organic Chamomile Herbal Tea Price on Amazon

 

Sleep affects your entire life, from your mood and concentration to how well and how quickly your muscles recover after exercise. Not getting enough sleep is counterproductive and detrimental to your health, so relax and get an early night tonight.

Leave a Reply

Your email address will not be published.