Turn Off Your Electronics
The blue light that is emitted from your phone and other devices has been shown to reduce the secretion of melatonin, and some researchers are suggesting that the blue light exposure could lead to cancer, diabetes, heart disease, and obesity (1). Also, if you are not focused on bingeing that new series, you may be able to unwind and fall asleep sooner. If you can’t part with your phone, most phones and apps have the option of a night mode that changes the color of the screen.
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Lavender Oil
Lavender oil is widely known to be a natural sleep aid (2), but there are a variety of ways to use it! One way you can use it is with a diffuser and a couple drops mixed with water. My personal favorite is adding a few drops of lavender oil to my pillowcase, or a lavender oil sleep spray like this one from Amazon. Before you add lavender to your pillowcase, or even on yourself, make sure you do a patch test! This could avoid a rather large allergic reaction. Also, I do not recommend consuming any essential oils.
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Natural Sounds
This is one of my favorites. There are many apps, as well as youtube videos of varying sounds. These sounds range from light rain with thunder to crickets in the fields. I find these to be very relaxing, and a good way to unwind after a busy night! These could also help to avoid waking up to your roommate’s alarm going off. Just pop in some headphones, listen to some thunder and sleep away peacefully!
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Stop Caffeine Consumption At Night
Caffeine is a stimulant, so it is meant to keep you awake and more alert (3). If you want to fall asleep by 8 p.m., it may not be a smart idea to go to Starbucks at 7:30 p.m. to order a venti iced caramel macchiato or drink 5 glasses of Pepsi unless you are cramming for an exam you forgot about the next morning.
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Limit Long Naps
It has been proven (3) that taking long naps throughout the day can not just throw off your personal body clock, but also make you more sleepy than before the nap. While you should lower and limit the number of long naps you take, it is alright to take a power nap occasionally, and can even be beneficial to you!
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Alter Bedroom Environment
Make sure your bedroom is a good sleeping environment for yourself! For example, painting all 4 of your bedroom walls bright green may look amazing during the daytime, but at night it may feel overwhelming. Some good colors to paint your room are muted blues and silvers, as they are very soothing and relaxing (4). It may also be beneficial to avoid having neon lights right next to your bed, as it has been proven light while you sleep lowers your melatonin production rates (5).
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