Smelling lavender has a number of benefits. According to a study in the Journal of Biological and Medical Rhythm Research, lavender can help lull you an increased state of relaxation. Researchers state that just three whiffs of lavender, over a 30-minute period, can help you sleep deeper and feel more energized upon waking up. Keep a stock in your bedside drawer to help you drift off to dreamland whenever needed.
Ideally, the temperature in your bedroom should be between 60 and 67 degrees Fahrenheit. Research conducted at the Harvard Medical School shows that when your body starts to power down for the night it drops by a few degrees, which subsequently helps your body enter and stay in REM. Keeping your room warm, even during winter nights, will only inhibit your own sleep.
That feeling when you step out of the shower into the cold air and feel a shiver is a feeling of your body temperature dropping a few degrees, which, can help you fall back asleep. A great tip to keep in mind, is to turn down the temperature in your room, take a quick, warm shower and head back to bed. By the time your head hits the pillow, your room will have cooled down, helping you fall back asleep.
According to a study in Nature, 'the degree of dilation of blood vessels in the skin of the hands and feet... is the best physiological predictor for the rapid onset of sleep.' Meaning that people who wear socks fall asleep faster. So if you need to nod off quickly after unexpectedly waking up, put on a pair of socks.
If you wake up in the middle of the night, it's instinct to peek at the time. But, according to the Mayo Clinic, looking at the clock will cause undue distress and will prevent you from getting back to sleep.
Any soft light that comes from electronic devices, such as blue light, is your worst enemy when it comes to getting a good night's rest. Blue light is what experts call 'short-wavelength-enriched.' This means that it suppresses your melatonin receptors. Melatonin is the hormone that helps you sleep. So before you go to bed, turn off your TV, close your laptop and put your phone face down. Ensuring that these devices won't wake you up again in the middle of the night.
Should all else fail, try Dr. Andrew Weil's method: the 4-7-8. Place the tip of your tongue against the tissue behind your top front teeth. Exhale through your mouth, completely, making a whooshing noise. Close your mouth then inhale through your nose for four seconds. Hold your breath for seven seconds and exhale through your mouth again. Repeat the whole thing three or four times.
Just as a child would... Blowing bubbles serves as a breathing exercise that calms your body and mind. A calm body and mind can lead to easy, onset sleep.