Importance Score: 45 / 100 🔵
Do you recall when falling asleep was effortless? Well into my 30s, I could merely shut my eyes, inhale deeply a couple of times, and gently slide into slumber. Nowadays, achieving and maintaining restful sleep demands a painstakingly organized nighttime ritual, a battery of sleep aids, and the focused tranquility of a spiritual guru. If you are having trouble sleeping, especially finding quality and restful sleep, read on for potential sleep solutions.
Sometimes it’s the soft yet insistent, rap-tap-tap of my child when they can’t sleep due to a unsettling dream, or the sporadic whimpers of my infant. At other times, it’s my long list of responsibilities and pending tasks. Or perhaps just underlying anxiety? The shift in hormones? Whatever the root cause, I’m far from isolated: A 2022 study from the US Centers for Disease Control and Prevention revealed that approximately one in seven individuals experienced nighttime difficulties for the majority or all of the prior month.
I consistently pursue daily physical activities, even if it’s just a stroll outdoors. I prioritize consuming wholesome, nutrient-dense foods, and my intake of alcohol is minimal. These actions often set the stage for rewarding slumber. Despite these habits, I continue to toss and turn. To fully optimize sleep, a more comprehensive approach was needed. Like any meticulous writer, I embarked on some research.
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Recognizing that restoring the ability to fall asleep requires more than a quick fix, I’ve tried several comprehensive techniques, hoping they’ll combine into a significant solution. From air purification systems to red light applications, THC-infused edibles to binaural sounds, here are some methods I’ve experimented with in an attempt to (finally) enjoy a full night’s sleep.
Creating an Optimal Sleep Environment
Ever since living in Los Angeles, we’ve consistently used air purifiers. Although we reside in North Carolina now, we continue this practice. Researchers at the University of Louisville concluded that polluted air, a stuffy room temperature, and increased carbon dioxide concentrations could interfere with sleep patterns.
Upgrading Air Purification
I initiated my sleep optimization effort by investing in a newer bedroom air purifier. My initial model was outdated and emitted a distracting sputtering noise. Consequently, I tested the Sans Air Purifier, which operates quietly and intelligently. Its advanced filtration can filter 99.9% of particles 0.1 micron in size. Activated carbon clears odors and gases, as well as potentially harmful chemicals, and internal UV-C light guards against pathogens. It sounds odd to compliment an air purifier, but it also has an appealing design.
Monitoring Air Quality
To gauge the effectiveness of cleaner air, I started using the Airthings Wave Enhance monitor to analyze air quality, carbon dioxide concentration, VOCs, humidity, temperature, and light exposure. The Airthings mobile app provides real-time alerts regarding breathable air, pressure, temperature and more while retaining data for up to a year. I gain reassurance from realizing I am falling asleep in an ideal atmosphere.
Supporting the Body for Restful Sleep
While maintaining a generally healthy routine, I am also a fan of supplements. Each morning, I ingest Seed DS-01 Daily Synbiotic for gastrointestinal balance, and I promptly noticed improvements. I reported decreased bloating, much more regular bowel motions, and comfortable digestion. This practice is now non-negotiable for my health.
Collagen Supplements
I frequently take a collagen supplement and have tried everything from Spoiled Child liquid collagen to Vital Proteins Grass-Fed Collagen. Consistent usage enhances the appearance of my skin and hair while also alleviates aching joints, which enables the body to unwind as night approaches.
Addressing Joint Pain
I’ve started using Heali Magnesium + Menthol Tape to reduce muscular and joint discomfort, particularly in my elbows and wrists — it works. At the first sign of discomfort, applying the tape throughout the day resulted in drastically lowered discomfort by nighttime.
Red Light Therapy
An emerging trend, red light therapy, has also attracted my attention, and I use different at-home products like a red light face mask as part of my skin care routine. Red light therapy can also improve skin tone and luminosity while combating the presence of fine lines.
Currently, I am using the Clearlight Personal Red Light Tower, which sends out both red light (650 nm) and near-infrared light (850 nm). Near-infrared light helps support mental well-being and produces more collagen. I incorporate it into my daily routine for my body in the mornings as I take care of my skin.
Calming the Mind for Better Sleep
Years ago, I replaced my nightly red wine with herbal tea and a few drops of Elix’s Yin Time tincture. Yin Time incorporates a classic Chinese formula that includes ginger, reishi and much more to relax the mind and help promote restful sleep. Incorporating this practice adds a healing element to my nightly routine. These formulas are free of alcohol, preservatives, and fillers. Adding it nightly helps me find rest.
THC and CBD Gummies
One secret is a low-dose THC gummy. Precisely 2 to 2.5mg of THC (Delta 9, legal in North Carolina) relieves one from overwhelm within an hour. My current favorites are Rose Delights Deep Sleep gummies, which are subtle, but include Camino Recover gummies and Sleep. When I am in need of a deep sleep, I turn to Urmawm Ursleep gummies, which include CBD, THC Delta 9, Melatonin and L-Theanine, to induce a laid-back state. They provide a gentle nudge without psychoactive side effects.
Non-THC Sleep Aids
Some may not be able to tolerate THC. My other go-to gummies are the Plexus Worldwide SLEEP gummies and are made with melatonin, ashwagandha, lemon balm, and GABA to support healthy sleep overall.
Enhancing the Sleep Experience
I acquired more comforts than a fancy hotel for actual bedding.
The Benefits of Binaural Beats
Binaural beats involve experiencing two sounds and hearing our mind perceiving a third one. Depending on the incidence of this, binaural sounds alleviate depression, anxiety and sleeplessness.
SleepVibe is inaudible and runs on very little power. Inserting it beneath or near your pillow creates a soft place for sound. Since using, I’ve drifted off and stayed there longer.
Sound Frequency
I’ve been testing the Soaak app. Soaak contains audio frequencies to help in improving physical and mental health issues. You can set up frequencies to enhance your body anywhere.
Temperature Control
I tested out a Chilipad, which is a temperature blanket of both heating and cooling. The Chilipad involved a multitude of instructions. Busy moms may feel overwhelmed due to the monthly care. However, the Chilipad has been nice. You can roll to your desired temperature while you drift back for a relaxing overnight.
Loftie Alarm Clock
I started using the Loftie Alarm Clock to have a calmer ease when slipping out of sleep. This contains alarm tones, customization, volume, and day-of-the-week settings. In addition to soundscapes, I enjoy that this is a clock that doesn’t have to rely on Wi-Fi since it contains meditation, breath, and sound baths.
Helight Sleep Device
I turn on my Helight Sleep device, right after turning off the lights. The device creates wavelengths for the first part to transition into rest. This light emits through eyelids to have a photo action for relaxation. I have found it a positive experience (the device switches off after 28 minutes; I’m asleep.) This is even great for traveling because you can fall asleep easily throughout the night.
Sleep Mask
My past sleep masks could not fit right, but the Dore and Rose deep sleep mask contains full coverage, an adjustable strap, and softness to wear, making this very comfy.
Simple Lifestyle Changes for Improved Sleep Quality
My life has had two pregnancies and postpartum periods, multiple transfers, and work ups. I now realize the stress was having an impact on my sleep. I’m not the same person as five years ago.
After experimentation, I’ve woken up feeling refreshed and am having longer stretches now. With these changes, it is impossible to address a sole solution.
With the right approach and a bit of help from a gummy, you maybe heading to sleep in no time!