3 Tips for Getting Better Sleep

Sleep is a vital part of our daily cycle. Unfortunately, it’s not always easy to get a good night’s rest. While many of us may deal with small momentary problems in falling asleep, 25% of Americans, annually, develop acute insomnia. Within this percentage, 75% eventually recover, while 21% have reoccurring bouts, and 5% develop a more chronic form.[1] Whether it be small, simple sleeping troubles, or full-blown insomnia, we may wonder what we can do to finally reach our dreams (literally). Here are some ways to help you avoid having sleepless nights:

1. Decrease your lighting.

Most of us sleep at nighttime, but why is that? It may seem obvious that the cycle of the sun relates to sleep, but our bodies are, in fact, programmed with an internal cycle that is affected by lighting. This 24-hour cycle, known as the circadian rhythm, is connected to a part of our brain that creates alertness within the body when it’s exposed to light . However, at night, this same brain area produces the hormone melatonin in the body, aiding in sleep.[2]

In a study published in the Journal of Sleep Research, researchers compared the sleep quality of hospital patients in two differently lit rooms. One room was a standardly lit room, while the other featured an interventional lighting system consisting of a 24-hour light/dark cycle. After taking several days of measurements, the interventional lighting system was shown to increase patient’s sleep by 29 minutes, proving the effectiveness of turning down the lights at bedtime.

2. Play some soothing music.

Music is such a versatile tool, it can be enjoyed as entertainment, sound therapy, or it can even be used as a lullaby. During a study published in the Journal of Clinical Nursing, [4] two groups of patients in a cardiac care center were trialed, with one group being given shields and earplugs that played soothing music, and the other group being given the same shields and earplugs but without the music. It was found that the patients who were given the music had better sleeping quantity and quality than the group that went without.

According to a study by the European Journal of Sports Science [5] researchers gathered several young soccer players together and had them listen to 2-8 Hz binaural beats for a period of eight weeks. It was found that the binaural beats helped increase the sleep quality among the athletes, as well as their post-sleep state. The key component that helped the music induce sleep may be the music’s frequency. Findings within another study points to this. Based on results found through EEG evaluation, binaural beats listened to at a frequency of 0.5-4 Hz were associated with dreamless sleep. Meanwhile, binaural beats at a frequency of 4-8 Hz were associated with REM sleep. Given the results between these two studies,we can infer that the kind of soothing music that provides the best night’s sleep is binaural beat music played between a 0.4 Hz and 8 Hz frequency.[6]

3. Treat yourself with a massage.

In one study,[7] researchers investigated the effects of back massages on older adults in care homes. The first thing the researchers evaluated was the participant’s quality of sleep. The participants were then given 10-minute massages, before bedtime, over a 3-day period. Later evaluations showed that the participant’s quality of sleep scores were better after massages were given, compared to before.

Similarly, in another study,[8] facial massages and foot massages were examined to determine of they encouraged better sleep. The researcher eventually found that both the facial massages, as well as the foot massages, decreased systolic blood pressure and alertness within the participants. However, the facial massages were found to be the most effective in inducing sleepiness, in comparison to the foot massages.

Massage therapy will most likely benefit anyone struggling from sleepless nights. If you’re having trouble tossing and turning, maybe it’s time to gift yourself with a massage session of your own.

Sources:

[1.] University of Pennsylvania School of Medicine. (2018, June 5). One in four Americans develop insomnia each year: 75 percent of those with insomnia recover. ScienceDaily. Retrieved from: www.sciencedaily.com/releases/2018/06/180605154114.htm

[2.] Suni, E. (2020, August 6). What is Circadian Rhythm? National Sleep Foundation. Retrieved from: https://www.sleepfoundation.org/articles/what-circadian-rhythm

[3.] Giménez, M.C., Geerdinck, L.M., Versteylen, M., Leffers, P., Meekes, G.J.B.M., Herremans, H., de Ruyter, B., Bikker, J.W., Kuijpers, P.M.J.C. and Schlangen, L.J.M. (2017), Patient room lighting influences on sleep, appraisal and mood in hospitalized people. J Sleep Res, 26: 236-246.

[4.] Ryu, M.‐J., Park, J.S. and Park, H. (2012), Effect of sleep‐inducing music on sleep in persons with percutaneous transluminal coronary angiography in the cardiac care unit. Journal of Clinical Nursing, 21: 728-735.

[5.] Vera Abeln, Jens Kleinert, Heiko K. Strüder & Stefan Schneider (2014) Brainwave entrainment for better sleep and post-sleep state of young elite soccer players – A pilot study, European Journal of Sport Science, 14:5, 393-402.

[6.] Padmanabhan, R., Hildreth, A.J. and Laws, D. (2005), A prospective, randomised, controlled study examining binaural beat audio and pre‐operative anxiety in patients undergoing general anaesthesia for day case surgery*. Anaesthesia, 60: 874-877.

[7.] Çinar, Ş.; Eşer, İ. (2012). Effect on Sleep Quality of Back Massage in Older Adults in Rest Home. Dokuz Eylül Üniversitesi Hemşirelik Fakültesi Elektronik Dergisi, 5 (1), 2-7.

[8.] Ejindu A. (2007). The effects of foot and facial massage on sleep induction, blood pressure, pulse and respiratory rate: crossover pilot study. Complement Ther Clin Pract. Nov;13(4):266-75.