Bedtime Jams: Listening to These Might Help You Sleep Better

As most people know, getting some shuteye requires getting in touch with your senses. To induce sleep, you have to lower your body temperature, shut off the lights, and clear your palate for starters.

Lots of people also need to be in a quiet place to shut down. Others, however, need some soothing sounds to lull them to sleep instead. If you’re one of the latter, here are a few things that you can try listening to so you can sleep better:

A Relaxing Playlist

Lots of people listen to some quiet songs to help calm their nerves after a long day.  The best part about this is that you can create your own playlist or find some nice ones online with great ease.

There are also those who found listening to the same song over and over again to be sleep inducing. The pattern tends to help some people to unwind so it’s also a dependable ‘sleep hack’ that you can try.

ASMR Audio

Playing with the concept of the Autonomous Sensory Meridian Response, ASMR Audio clips have become a relaxation phenomenon in the recent years.

What exactly is it? Technically, these audio clips trigger a “tingling sensation” that runs from your scalp to your spine. It can be very soothing that some people fall asleep to it.

These clips can have variou contents. Some features quiet sounds made by the most mundane things. They’re usually very slow, varied, and soft. Others feature whispered words or even songs. K-pop fans can find their favorite singers’ and groups’ ASMR renditions of their songs. The videos are not recommended if you want to fall asleep, though, because they can get silly and hilarious that you might not be able to doze off right away.

White Noise

Listening to white noise has been a popular sleep trick for a while now. As some people can’t really doze off when it’s too quiet out, having something running in the background has proven itself to be a great solution.

There are tons of ways how you can listen to some white noise while trying to go to sleep. Some people can easily tune in to the humming of their air-conditioning units while there are also some who like the whirring of their electric fans. The ticking of the clock can be a good choice for some people, too.

If you don’t find any of the white noise around you to be very relaxing, you can also setup some artificial sources of these sounds. Tabletop fountains are great ways to listen to moving water, for one. You can also get an actual white noise machine if you like.

Of course, you can also turn to the internet to get yourself some white noise audio clips. Choose according to what feels most soothing to you.

Bedtime Podcasts

The ease of online streaming may have done a number on traditional radio but it introduced a whole new way to broadcasting format which are podcasts. These things are a lot like radio shows except they usually tackle specific topics. They can be listened to live or downloaded to listen to at a later time.

You can find sleep-themed podcasts, too. Lots of people say they work, so you might just find them helpful.

Meditation Audio

Meditation audio clips have been around for decades already, so this one shouldn’t be surprising. They’re still available online so if you think getting your zen on will help you sleep better, give them a shot.

Audiobooks

Lots of folks read to fall asleep but if that doesn’t really work for you, you can also try listening to a calming book to get the same results. Just be very careful in selecting the title to listen to as anything too interesting or exciting might have the opposite effect.

Give these a try and you might just be able to fall asleep faster at night. Combine them with other efforts to improve your zzz’s and you might just be able to improve the overall quality of your sleep.

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Sometimes You Just Need to be Creative to Get Your Kids to Sleep

It’s no secret that kids are buzzing balls of energy. They also reject their bodies’ need to sleep. With all the fun these youngsters get, though, the more sleep deprived their parents are.

A quick search online will give you thousands of parenting tips how to get your kids to sleep. If you’ll ask us, consistency and being firm on enforcing bedtimes would be our top tips, but this post is not about that. This post is to share just how creative parents are getting just to get their little ones turn down for the night.

We’ve rounded up a few of the most unique and hilarious techniques that parents do that might also give you a few ideas when you’re already running out of ideas how to get your little one shut down.

The Bedtime Checklist

One mom made sure that their little one won’t be pulling any stalling techniques on them everytime bedtime rolls in. By listing down all of the things their kid likes to request before lights out, they get to make sure that they run out of reasons to stay up.

If you’re going to give this technique a try, some of the things you can add to your list are:

  • get a drink of water
  • say goodnight to all the pets and toys
  • check the closets for monsters

Tailor-fit your list according to your little one’s antics and they’ll soon run out of reasons to delay their bedtime.

End the Day with a Game

If you’re raising a competitive ball of energy, turning bedtime into a game can also work. One parent found out that they can get their kids to ‘race’ to sleep. The first one to fall asleep wins the game and for some kids, it works.

Use Aromatherapy

If you already have your own collection of essential oils, you’re in luck. You can just use a few drops of lavender, chamomile, and sandalwood are just a few of the best picks that can help soothe your little one to sleep.

There are a few ways how you  can use essential oils to get the job done:

  • A few drops on a tissue paper placed near their bed or crib can already be enough for many kids.
  • Massaging a small amount on their temples can also work. Make sure that the oil is safe to use on skin before doing this, though. It’s also not advised to use this trick on infants and very young kids.
  • A few drops on a humidifier can also help disperse the scent inside your kid’s room, so it can also be a good way to help them calm down at the end of the day.

Use Some Background Music

Listening to some white noise proves to be a useful way for some people to focus. For others, it’s very relaxing that it can even lull them to sleep. There are tons of white noise sounds and videos that you can play for your kid to get them to fall asleep, so you don’t have to worry about where to start.

These are just a few relatively different techniques that parents use to help their little ones sleep. Some of them are largely similar to what most adults do, so they might not seem too weird for a lot of folks. They are guaranteed to work, though, as most of them are techniques that can get everyone fall asleep.

Give these tricks a go and maybe you can start getting good sleep at night, too.

New Year, New Sleep

The new year is definitely one of the best times to start a new routine that will help you sleep better. While you can just start having a bedtime any time of the year, the new year is an easy symbol of a fresh start.

How do you reset your sleep in 2018? Here are a three techniques worth looking into:

Get a new mattress.

Experts say that a new mattress can definitely give you a fresh start if you want to improve your sleep. Your sleeplessness and body pains can be largely attributed to an old, uncomfortable mattress, so switching to a new one can be a revelation to many sleepers.

Replace your pillows.

If your mattress is not up for replacement yet, your pillows will most likely be. Experts recommend swapping an old pillow for a new one every year or two, so there’s a good chance that you can already retire your pillows.

A new pillow will provide better support and can give you a cleaner surface to rest your head in. So if your neck already gets painful in the morning or if you suspect that it’s allergies that’s keeping you up all night, a set of new pillows might just be the solution you need.

Set a new bedtime.

If you’re going to do something that’s really new for you, the new year is a great time for it. This is why it’s also great to set a new bedtime on the first week of January as it can really motivate you to start anew.

Start the year right by paying closer attention to your health. Better sleep can work wonders on your body, so if you wish to do one thing for yourself, we hope that it can be this one.

Need help in getting better sleep? Read our posts here or on our official blog for more tips and tricks or get a new Salem Bed mattress for the best results.

5 Things You Can Add to Your New Year’s Resolution that will Lead to Better Sleep

Many of us will have “sleep better” as a New Year’s resolution for 2018. Unfortunately, not everyone gets it done. Sure, it can increase the time you spend in bed in January, but this resolution tends to be one of the easiest to break.

If you don’t want to break the same promises over and over again in 2018, you might want to start small. Tweaking a few habits can also improve your zzz’s so why not start from there?

Where do you start? Here are a few that you can add to your list:

1. Drink more water during the day.

Dehydration can affect a person in so many ways. When you’re awake and dehydrated, you’d feel tired, sluggish, and even irritable. This is why it shouldn’t be too surprising that it can also have a negative effect to your zzz’s.

If you haven’t been drinking fluids all throughout the day, it’s very common to find your sleep disrupted during the night. Dehydration will naturally dry up your nasal airways which can then cause great discomfort and sleep disrupting snoring. Nocturnal leg cramps are also typically attributed to dehydration.

The key, however, to getting this technique right is to hydrate well during the day. Don’t guzzle a liter of water before hitting the sack as that will also result to disrupted sleep.

2. Stop trying to perk yourself up in the late afternoon or early evening with caffeinated drinks.

Caffeine is best known for its stimulating effects in the body. It also stays in your system for up to five hours. So if you drink some in the late afternoon or early evening in hopes to energize yourself, you can also be sure that it will affect your sleep. You can get some sunshine or take a walk outside to jolt yourself awake as alternatives.

3. Unplug an hour or two before bedtime.

Experts say that the internet is the biggest sleep disruptors in the modern age. The fact that it offers so many content to devour and it’s so easy to access make it nearly impossible for lots of people to disconnect.

The devices used to access the World Wide Web are also very disruptive to sleep.  The blue light found in electronic screens tends to trick the body into thinking that it’s daytime. This is why staying glued to your device, even when you’re already in bed, won’t make you sleepy right away.

These are some of the reasons why most sleep experts want electronic screens banned from the bedroom. If this is too drastic for you, you can always just unplug an hour or two before your bedtime.

4. Learn how to unwind after a long day.

Ever tried going to bed while you’re still super stressed? It’s highly likely that you didn’t conk out right away that night. If you often find yourself still super wired by bedtime, learning how to relax and unwind is a must. This can be the very trick you need to help yourself fall asleep faster.

5. Stop hitting the snooze button.

Believe us when we say that we get the allure of the snooze button. However, there are tons of compelling evidence that it’s bad for your sleep, health, and day, so please, just ditch this habit in the new year.

While improving the quality of your sleep can be a challenge, there are small things can do to make a difference. Starting small can also make the task more manageable, so give these tips a shot. You might be surprised at how effective they can be in improving your zzz’s.

Why You Need to Get Some Sleep During the Holidays

Good news: the holidays are here! Bad news: it’s highly likely that you’ll have to miss some zzz’s. With the horrible traffic, late night parties, and long-haul travels the holidays have in store, lots of people opt to lose sleep than miss out on what’s happening. As a result, most people end up with a massive sleep debt by the time the new year rolls in.

Being groggy and sluggish on your first day back is not how you’d want to start your year, right? The lack of sleep you’ll get during the holidays will soon manifest itself as soon as you get back on your regular programming and it can get tough.

It’s very easy to avoid all of that if you can just make the effort to maintain your regular sleep schedule during the holidays. If you’re doing well in having a regular bedtime and wake up time before the holidays rolled in, sticking to them will help you avoid incurring sleep debt during the most wonderful time of the year.

In short, the secret to ensure that you’ll start the new year right is as easy as sticking to your bedtime.

Want some motivation to get to bed even with the temptation of staying out with friends and family? A new Salem Bed might just do the trick. Check out our selections at www.salem.ph and you might just find something that will make you look forward to bedtime.

How to Trick Yourself to Fall Asleep when Your Body Clock is Out of Whack

The holiday season is definitely upon us. And as usual, it’s not good for our sleep. With so many parties and get togethers to attend and prepare for, most of us have to sacrifice sleep just so we can get everything done. As a result, this can damage your body clock which can leave you groggy and by January.

If you can’t avoid going to bed late, the next best thing that you can do is to try to sleep earlier the next night. It can be difficult, especially if you had the luxury of sleeping in the morning or taking a long nap during the day but fret not. There are a few techniques how you can get yourself to sleep faster if you want to get your sleep back on track.

These tricks are recommended to get you drowsy with sleep in just minutes:

Grab a Boring Book

Lots of experts recommend reading a book before bed. It has several benefits, for starters. But for many, it’s the best way to unwind, especially with the help of the right title.

If you’re an avid reader, you’ll know that some books can keep you up all night which defeats the purpose of reading to lull yourself to sleep. This is why you should be able to choose a good bedtime read that is mostly boring for you.

A “boring” book doesn’t necessarily mean that your choice is useless or a bad title in general. It should only be something that’s not completely interesting to you so you won’t get so engrossed in it. This way, you can find yourself tuning out and getting more relaxed.

Repeat Certain Words

Some people say that repeating a specific word over and over can get you sleepy right away. The monotony of the activity and the rhythm involved can help you relax and doze off after a while. A few experts even say that it’s much better than counting sheep, so it’s certainly worth a shot.

Learn an Effective Breathing Technique

If you’re too wired or riled up to get to sleep, learning a breathing technique can also help. This method is effective in soothing your nerves and helping you relax.

Use a Sleep Inducing Product

There are tons of products that are designed to help you calm down and lull you to sleep. Votives are some of the most popular options for this purpose. You’ll also find creams and lotions that are said to be effective in calming you down. Some also opt for pillow packs to help them calm down.

Give them a go and find out what works for you. You might be surprised how useful they can be to help you sleep better.

Why You should Add Sleep to Your Self-Care Regimen

There’s no doubt that “self-care” is one of the most popular trends today. While it may sound over hyped, the idea behind it is wise. With modern lifestyle being too busy, lots of us forget to just sit back and look after ourselves. This is a crying shame, especially since, as the bible says, your body is a temple. You can’t do much if your body has deteriorated.

So if you have so many things to do, self-care is the best thing to balance everything. With a hectic schedule and having to look after everyone else, it’s very easy to lose yourself to the stress of it all. Doing some self-care techniques will help you stay centered and feeling good about yourself.

The best thing about self-care is the fact that there are tons of different techniques to get it done. But aside from massages, aromatherapy, and a boatload of pampering, sleep is still the ultimate self-care technique in our opinion.

If you’ll think about it, a good nap or a night of sleep can still be the best way to relax and get help yourself feel better. It can be the best way to feel-rested, get some quiet time, and just re-center yourself altogether.

Unfortunately, getting quality sleep isn’t always easy. But it’s not always hopeless. A bit of effort may be required for some, but you can always improve your zzz’s. You’ll find tons of tips how you can do so in our blog, so you don’t have to look far and wide to get started. The most important part is the willingness you have to change your ways and soon you’ll be on your way to care for yourself better by just getting quality shuteye nightly.