When we think of better sleep, we think of traditional sleep hygiene actions, such as removing blue light an hour or two before bed, dimming the lights, having a bedtime routine, making sure your room is cool, dark, and quiet.
But there are some unexpected things you could to that can help as well.
These aren’t the traditional things you think of or read about when looking at getting better sleep, but they can be very effective in an unconventional way. And bonus, they’re also FREE.
1.Humming
Humming helps stimulate the vagus nerve, and can help restore the body to a parasympathetic state which is helpful for digestion, managing stress, and sleep. Singing also works, so if you’re ready to belt out some songs or just hum along to your favorite tune, doing so in the evening while doing end of day chores or getting ready for bed can help you get into that calm state.
2. 5-10 Minutes of Pilates
Gentle movement before bed can help the body wind down. I’m not talking about intense core moves or anything that breaks a sweat. Think gentle, restorative Pilates where the focus is on breathing. THIS video is a great one to try out (so is THIS one). By focusing on intentional breath and movement before bed, you can prime the body to wind down.
3. Legs up the wall
This isn’t just for runners! Laying on your back and putting your legs up in the air against a wall for 5 minutes can help move blood and lymph from your lower extremities back up toward your heart. A similar effect can be achieved with an ice bath or cold water at the end of a shower, but a less chilly way is to just get your legs up against a wall. By helping blood and lymph flow you’ll reduce the chance for muscle spasms, restless leg syndrome, and sleep more soundly. Want to give it a try? Check out the tips in this article.
All three of these aid in sleep by reducing stress on the body and allowing the nervous system to enter a parasympathetic, rest and digest state. So bonus, they also work to reduce stress during your day. So whether you want to get more restorative sleep or be able to better regulate your stress response during the day, give these three actions a try.
I personally love humming or singing because you can do it almost anywhere. If you’re driving to work and are anxious about an upcoming meeting, sing along with the radio. If you’re kids are driving you nuts, turn on some tunes and have a mini dance party together. It will reset everyone!
If you give one of these a try, let me know how it works!
