Let’s face it. Apart from the warm weather that’s seemingly getting hotter, trying to sleep well during a pandemic is not an easy task. You may be facing a period of uncertainty due to a job loss or trying to strike a work-life balance at home. Longer screen exposures may also be the thief robbing you of some quality shut-eye.
Or maybe you’ve been suffering from insomnia for quite some time now and finding ways to not rely on that sleeping pill. We think you’re at the right place for we will share with you some products that may help you sleep better at night. It may not be foolproof for all, but give it a try and find out if it works for you.
#1: EYE MASK
Exposure to light at night affects your sleep cycle. This has something to do with melatonin, a hormone that directs your sleep-wake cycle. To aid your brain in producing more melatonin, which helps induce sleep, an eye mask might do the trick.
Other than purchasing, you can make your own blindfold using a bandana or cut out fabrics from old clothing. However, be careful not to put pressure on your eyes when wearing one so it doesn’t interfere with your rapid eye movement (REM) sleep. REM sleep contributes to your learning ability, memory retainment, and mood regulation.
#2: ESSENTIAL OILS
Apart from blocking light, it’s also important to give some attention to your sense of smell. This is why some people prefer aromatherapy to directly consuming medicines. Some of the sleep-inducing essential oils you can try using are lavender, vanilla, rose, jasmine, and sandalwood.
Before you start using these oils, do a patch test to see if you’re allergic to it. Simply apply some diluted essential oil on your skin before heading to bed. If there is no skin irritation over 24 hours, then it’s probably safe to use on your body. However, always start with a small quantity to see how your body reacts to it. You can add it to your diffuser, self-made room spray, or directly on your body.
#3: CALM APP
For once, we’re asking you not to put your phone away… not until you’ve downloaded the Calm app. The Calm app is an award-winning app for sleep, meditation, and relaxation. It was Apple’s app of the year in 2017 and Google Play’s editor’s choice in 2018.
Backed by science and ongoing research, you can access a range of resources through the app. There are meditation guides, sleep stories, white noise playlists, and more. There’s no harm in giving the free trial a go and then decide later if you want to pay the subscription fee to continue using the service. If it works, take it as a sleep investment you’re spending on yourself.
#4: WEIGHTED BLANKET
Given Singapore’s summer season all year round, we probably don’t give much thought to the type of blankets we use. But I was spring cleaning recently and noticed holes on my knitted blanket. Time to get a new one, I thought. How about you? Is your 10-year blanket still doing okay or do you need a new snuggly companion?
If you’re thinking of purchasing a new piece, consider a weighted blanket. As the name suggests, it is supposed to be heavy and much effort is required while you’re making your bed. But the benefits outweigh the weight. It apparently helps reduce anxiety levels like you’re undergoing a ‘deep pressure therapy‘.
It has been tested via several studies and has yielded positive results amongst people with chronic insomnia and anxiousness. Recall seeing babies sleeping with a bean bag on their bodies or have personally experienced that before? That’s the concept.
If you’re the sort that gets affected by even the lowest level of noises, earplugs would be your saviour. It doesn’t cost a fortune and is reusable to a certain extent. Get rid of even the slightest noises and improve your sleep quality today.