From snoring to insomnia to staying awake, these tips will help you set your sleep schedule right.
13. Sing in the Shower
Go ahead, belt out those tunes! Amazing but true: In a research study, regular snorers who sang for 20 minutes a day snored significantly less once they started singing. It may work by firming up flabby muscle in the upper airways. However it works, it’s worth a try to snag better sleep!
14. Accessorize with a Tennis Ball
Take a basic T-shirt and sew a pocket on its back. Place a tennis ball inside the pocket. Or you can try duct tape to attach the ball to the shirt. Wear the shirt to bed and the hard ball will keep you off your back—the prime sleep position for snoring. Over time, you probably won’t need the shirt anymore—you’ll train yourself to sleep in a better position.
15. Help from a Humidifier
Many bedrooms are warm and dry, which can cause airways to dry out and bring on a rattle. Keeping your nasal passages moisturized may be a super-simple way to stop the snoring. Set up a humidifier in your bedroom. You can run it as you sleep to give yourself and any bed partner relief. Live, leafy plants also help raise humidity levels.
16. DIY Snore Relief Gel
You can add sleep-smart scents to a DIY gel air freshener. Boil 1 cup water, then mix in 1 packet unflavored gelatin, 1 tablespoon salt, 10 drops eucalyptus essential oil (to relieve nasal congestion), 10 drops lavender essential oil (to induce relaxation and sleep), and several drops food coloring (to look nice on your nightstand). Once the gelatin dissolves, pour it into a glass cup or jar to set. Cover with a lid once set and not in use. Uncover each night to release the scent (for a month or more!) and lull you into sleep. Keep away from kids and pets.
Solutions for Restless Sleepers
17. Try a Tonic
Get a creepy-crawly feeling in your legs at night that keeps you or your bed partner awake? Drink a 6-ounce glass of tonic water before bed until symptoms go away. Tonic water contains quinine, which stops repeated muscle contractions.
18. Take Two
Experts can’t say why it works, but taking two aspirins before bedtime can reduce symptoms of restless legs syndrome (RLS) in some people.
19. What You Knead
There’s good evidence that massage eases the tingling, restlessness, and sleep interruption that come with RLS. Don’t want to go to a pro? That’s fine—just try a gentle rub yourself. Or treat your legs to a foam roller, a cool fitness tool that places gentle pressure wherever you need it just by rolling over it.
20. The Stocking Solution
Wearing compression stockings (you can find at any drugstore) for just an hour before bed can soothe those restless legs. In one study, a third of the people who tried it got complete (drug-free!) relief from their RLS symptoms, and the rest reported big-time improvement.
21. Keep Restless Sleepers in Place
Whether you have a child who falls out of bed or a spouse who likes to kick, you can limit their nighttime moves with a clever trick. Place a pool noodle under your fitted sheet just where you need it. It will stay tightly tucked as a barrier to limit the places they go.
22. 6 Easy Ways to Rev Your Energy
Grab gum. Chewing gum increases heart rate, which increases blood flow to the brain. Peppermint and cinnamon rise to the top when you’re looking for flavors to boost energy. In research, just their scents can energize! But you get a double benefit when you sniff and chew.
23. Press Your Body’s Energy Buttons
Putting pressure on certain points on your body has been proven to increase energy. A few spots to apply very firm pressure with your thumb or index and middle fingers:
- The base of the skull, one finger-width to the side of the spine
- The rim of the ear
- The pad between the joint of the thumb and index finger
- The outside of the leg bone, 3 inches down from the kneecap
Hold each press for 3 minutes, massaging in both directions.
24. Get Herbal Help
Check health food stores for rhodiola. One study found that people who took rhodiola reported less mental fatigue and more physical energy and coordination. A typical dose is 100 mg twice a day, but check with your doctor first.
25. Step into the Light
Exposure to sunlight is a wakeup call to your brain. Feeling sluggish? Try to sneak outside for even a few minutes to capture a little natural light.