You're lying in bed at 11 pm at night getting ready to go to sleep. You close your eyes but for whatever reason, you just can’t seem to fall asleep and proceed to toss and turn quite a bit.
Before you know it, it’s already 1:46 am.
For some people, this scenario only plays out every few months or so which isn’t too bad. But for others, it could be a recurring issue that happens every night.
Being sleep deprived is definitely one of the biggest problems of the twenty first century and people have spent thousands of dollars trying to find the perfect solution.
The truth is our minds remain very stimulated right from the moment we wake up all the way until we sleep. As a result, falling asleep becomes much harder as well.
Here's some general advice that are pretty good to follow if you’re having trouble sleeping such as:
- No caffeine after 2-3 pm
- Not eating 3 hours before your bedtime
- Not using any devices like your phone and computer 30 mins to 1 hour before sleeping.
But, there’s also plenty of tech that can help insomniacs sleep way easier too! Personally, I use these tricks too and they've helped me sleep almost instantly.
1. Night Shift/Night Mode
One of the big reasons why we may be having trouble falling asleep is because of the exposure to blue light. And for most of us, that comes from the use of the mobile phones.
While it’s ok to be exposed to it in the day, it’s better for us to use orange lighting at night. There’s a lot of links compiled by Flux on the research of this topic if you’re interested to take a look.
Another interesting piece of research on why blue light could be bad for us at night by Havard revealed that it can lead to diabetes, heart disease or even obesity.
In case you didn’t know, there’s already an inbuilt feature in our phones and computer to combat this problem already. Here’s the common few platforms that offer night mode as well as the instructions on how to set it up on each below:
Personally I have been using this ever since I discovered it and it definitely changed my life for the better. Even though I have many friends asking me why my screen is so orange in the evening or night time 😂
I actually covered this when I wrote about the article about boosting your productivity.
Brain.FM actually have different kinds of music that help you to fall asleep easier too, including music for winding down before your actual sleep as well.
This app is definitely one of the lifesavers that I have that helps me get a lot done in the day, and even for sleeping at night as well. In case you’re wondering what so good about the music, it’s basically backed by science to help you achieve your purpose a lot easier (to focus, to relax, or to sleep)
3. White Noise Machine
Are you someone who can fall asleep hearing the sound of waterfall or the static noise of television?
If so, then having a white noise machine would definitely be good for you! In case you’re wondering wtf is white noise, check out this article which explains what it is and the benefits of it.
There are many machines out there that can help you to achieve the white noise effect. You can take a look at some of the shopping platforms like Shopee, Lazada and Amazon. Most of these cost below $50, with some costing less than $100.
If you don’t want to buy a device, then you could probably try out some videos on YouTube like this one that achieve the same purpose but for FREE.
This product combines the best of both worlds: headphones and an eye mask together.
This is a patented product called the SleepPhones which combines the best of both worlds with comfort at the same time so you can sleep way better. If you’re wondering what music or sounds to play on these nifty new gadget, check out my previous pointers in this article 😉
SleepPhones come in many different kinds too: Wired, bluetooth compatible, or standalone ones that have inbuilt tracks.
Depending on what you want or need, prices start from US$39.95 and goes up to US$149.95.
I would say this is a great investment to have especially if you’re having problems sleeping. Being able to block out the light and having proper music to sleep at night will help you fall asleep a lot easier.
One thing I realise that helped me a lot in sleeping is having the right smell. Particularly, the smell of Lavender.
Here’s a quick article that explains the big benefits of these aromas and how you can use them to help you sleep better.
While lavender is one of the main calming scents, the article actually went on to cover a few more like Rose that reduces blood pressure and Geranium that is a natural antidepressant.
Getting the oils is pretty easy as you can find them on the market. Most companies that sells Essential oil would have these basic fragrance for sure. I personally buy my essential oils from Doterra but they are definitely more expensive than the market as it is slightly more premium as well.
I think it doesn’t matter which kind you use. Mine is personally from one of the shops on Shopee that costs me about $20 - $30 at most and has been working well for years now.
6. Meditation Apps
With today’s fast paced and stressful world, more and more people have been getting into things like meditation to help them manage their day better.
If you’re wondering if meditation helps with sleeping easier, the answer is definitely a yes. It can help with increasing melatonin which is a sleep hormone.
There are many apps on the market and here are the few popular ones that you can start with free.
While each of these apps have a free component, most of the features are locked in the premium membership that requires either a monthly or yearly payment.
The exception is Balance which is given free for the rest of 2021 to help people get through the pandemic, which is a pretty sweet deal! I've been using it a lot, and it's helped me improve my meditation skills quite a bit.
There are techniques that you can use to help you fall asleep a lot faster, so all you need to do is follow the guided meditation as instructed. At the end of the session, you’ll definitely feel more calm.
I would say to start with any one of the apps and try out the free features first to see if you like it, if not you can always delete it and try another one.
Have A Good Night!
Hopefully with these tech, it’ll help you achieve a higher sleep quality and get you waking up feeling more well rested.
I remember I used to be someone who couldn’t sleep with any sound at all, and it took me awhile to get used to having music or sounds playing in the background while sleeping.
Just take it one step at a time and introduce these things into your routine at your leisure. Even after introducing small changes like tuning into Brain.FM, I felt way more rested when I woke up.
Also remember to sign up with Circles.Life unlimited data plan with rollover so that you can stream all the music throughout the night without ever worrying about exceeding your data.
That and you can tick off one more thing that keeps you up at night 😂
Hopefully these tech tools and tips would help you fall asleep easier, and get a better quality of sleep like I did. If you’re already using any one of these, definitely let me know how it helped you with improving your sleep!