If you’re constantly tossing and turning, struggling to get the restful sleep you crave, it might feel like you’ve tried everything—cutting back on caffeine, creating a bedtime routine, limiting screen time. But some lesser-known, surprising sleep hacks can make all the difference.
Give some of these more unconventional strategies a try:
1) Mouth Taping for Restorative Sleep
This may sound strange, but mouth taping has gained traction as an unexpected way to enhance sleep quality. The concept is simple: place a small piece of medical tape over your lips before bed to encourage nasal breathing. Mouth breathing can often lead to snoring, dry mouth, and restless sleep while breathing through your nose allows for better oxygen flow and more restorative sleep. By gently taping your mouth, you’re training yourself to breathe through your nose—leading to deeper, more peaceful slumber.
Use a small, hypoallergenic tape and apply it horizontally across your lips. Start by testing this before bed to get comfortable with the sensation.
2) The Relaxation Pose You Didn’t Know You Needed
“Legs Up the Wall” is a calming yoga pose that can help relax your body and mind before bed. Known as “Viparita Karani” in yoga practice, this pose involves lying on your back with your legs extended up against a wall. It’s great for relieving tension in your lower body, improving circulation, and calming the nervous system—all of which help ease you into a state of restfulness.
Lie down on your back close to a wall. Extend your legs straight up the wall and rest your arms by your sides. Hold this position for 5-10 minutes, taking deep, slow breaths. You'll feel the tension melt away as you prepare for a restful night.
3) Create a Personalized Sleep Mantra
If racing thoughts are keeping you awake, a sleep mantra might be exactly what you need. A personalized mantra is asimple phrase that you repeat silently to calm your mind. It works by gently refocusing your thoughts away from worries and anxieties, helping your body relax. Something as simple as, “I am safe, I am calm, I am ready for rest” can profoundly impact your ability to fall asleep.
As you lie in bed, close your eyes and start repeating your mantra, focusing on each word. Breathe deeply and let the mantra guide your thoughts toward relaxation. This practice quiets the mental chatter, making it easier to drift off.
4) Sleep with a Weighted Blanket
Weighted blankets have grown in popularity as a tool to combat insomnia and anxiety. These blankets apply gentle, even pressure across your body, mimicking the feeling of a comforting embrace. This pressure stimulates the production of serotonin (the “feel-good” hormone) and reduces cortisol (the stress hormone), promoting relaxation and better sleep. The added weight helps calm your nervous system, making it easier to fall asleep and stay asleep.
Choose a weighted blanket that’s about 10% of your body weight for optimal comfort. Use it nightly and notice how it soothes your mind and body, improving the quality of your sleep.
5) Ground Yourself with Earthing Sheets
“Earthing,” or “grounding,” is a practice based on the idea that connecting with the Earth’s natural electrical charge can help balance your body’s energy. Earthing sheets, made with conductive materials like silver threads, allow your body to absorb the Earth’s charge while you sleep. Many people report reduced inflammation, lower stress levels, and deeper sleep when using these sheets.
Invest in an earthing sheet or mat and place it on your bed. The sheet should be connected to a grounding outlet or rod, allowing you to absorb the Earth’s natural energy while you sleep. Over time, you may notice improvements in your sleep quality and overall well-being.
6) Try an Epsom Salt Foot Soak Before Bed
If a full bath feels like too much effort before bed, try a relaxing Epsom salt foot soak instead. Magnesium, found in Epsom salts, has long been known for its calming effects. A warm foot soak not only helps you physically relax but can also relieve muscle tension, making it easier to unwind before sleep.
Dissolve about half a cup of Epsom salts in a basin of warm water and soak your feet for 10-15 minutes before bed. Add a few drops of lavender essential oil for extra relaxation.
If you’ve tried all the traditional sleep tips and still find yourself struggling, it’s time to think outside the box. These unique sleep hacks could be just what you need to finally break free from restless nights. Incorporating new techniques might take some getting used to, but the potential for deeper, more restorative sleep is well worth the effort.
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