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Secrets To Getting Quality Sleep

From ASMR to lo-fi hip hop, discover tips and tricks to sleep deeper and longer.

Sleep is for the weak, or so they say. While some of us stay up late for movie binges or e-meets with friends, others just pray that they finish their school or work tasks so they can finally lay their heads on their pillows and doze off.

Whatever your situation may be, the fact remains: sleep is essential for the body to function properly. But the thing is, not all sleep is the same. From power naps to REM and non-REM sleep, to an after-work 15-hour hibernation, which of these are considered quality sleep?

How To Know Your Sleep Quality

To put it simply, just watch the length and depth of your sleep. The ideal length of sleeping at night for young adults is 7-9 hours. Adults often sleep lighter than kids: the sleep often gets interrupted, and they wake up more easily as well.

As an adult, do you wake up feeling tired? Are your eyes dry upon waking up? Do you have headaches after sleeping? If so, then you are not alone in this.

People often say that they yo-yo from good sleep to bad sleep, and this cycle can feel awful and exhausting. The good news is that no one is stuck in this continuum forever. If you want better quality sleep (i.e. longer and deeper), then these tips below can help you.

Practical Ways to Help You Sleep

1. Get Some ASMR Action!

Woman doing ASMR with jellybeans.

If you’re a YouTube enthusiast, chances are, you’ve heard of ASMR. Autonomous sensory meridian response, also known as ASMR is a general term for sounds that stimulate and trigger “tingles” in people. Depending on the kind of ASMR, it is said to help people fall asleep as well.

Types of ASMR include binaural alpha waves if you want echoey, angelic, Enya-esque sounds. You can choose calming sounds from nature too, like beach waves and rain sounds. Popular kinds of ASMR are mouth sounds like chewing and gulping, as well as object sounds like popping bubble wrap or scratching and nail tapping.

2. Bring Out Your Essential Oils!

Brown bottle with essential oil on top of a wooden plate with pink rose petals.

Essential oils that are helpful for sleeping are lavender oil, jasmine oil, and chamomile oil. You can also use sweet marjoram, bergamot, clary sage, sandalwood, and valerian oils.

These oils are like magic sauces: whether it’s antidepressant properties, calming effects, or anxiety reduction, they can work wonders if you want to sleep better.

3. Listen To Lo-fi & Downtempo Music!

Close-up view on the neck of the guitar.

Playing slow and soft music can definitely help you fall asleep more than upbeat or loud music. Try lo-fi beats without any vocals so you don’t get distracted trying to decipher the lyrics and stimulate brain function in turn.

You can also try café music like jazz or bossa nova songs. Give the music of Chantal Chamberland, Melody Gardot, Suzanne Vega, and Thievery Corporation a listen. If you’re more into modern downtempo genres, consider bedroom pop, lo-fi hip hop, or ambient music. Try listening to Crumb by Jinx or Business Solutions by JORDANN.

4. Meditate Regularly!

A woman in pink yoga attire doing meditation.

It’s easy to get lost in the thrill of it all. Find time to slow down, and focus on peace and tranquility. This is especially good if you want deeper sleep and better concentration on tasks when you’re awake.

Get a free app for meditation or watch a video on how to properly practice this and squeeze this habit into your everyday routine.

5. Try Hypnosis!

Two black silhouettes over a hypnotic black and white background.

Many people picture hypnosis as someone swaying a chain from left to right while another person focuses on it. While this is one method of hypnosis, there are tons of others that are not commonly explored.

There are videos on YouTube that detail the step-by-step process of using hypnosis to fall asleep. Hypnosis is done especially to those with sleeping disorders, aside from it helping a lot in generally improving the quality of sleep.

6. Get Massages Once In A While!

Women getting a massage.

Who doesn’t love a good massage, right? This relaxing process helps alleviate body pains to make you comfortable when sleeping. If you can’t get access to a masseur or a masseuse right now, then you can purchase massage tools online.

Some massage tools include hair stimulators, back massagers, and even handheld ones that target specific areas. If you want to take it up a notch, purchase a massage chair. If done right, these massage tools can benefit you as much as what they use in the spa.

7. Listen To Podcasts & Audiobooks Made For Sleeping!

Yellow, red, and blue books in between a pair of black headphones.

If you’re not into music, you can substitute it with podcasts and audiobooks. Choose those with calming or relaxing themes. Preview the audio clips so you know whether you like the narrator’s voice: if it makes you feel calm and ready to doze off.

A list of audiobooks online are readily available, as well as podcasts to help you sleep.  Download apps like Audible or Realm to choose from the books you like. As for podcasts, go to Apple Podcasts or Spotify.

8. Take Warm Food & Drinks!

A tea set with pink tea and pink flowers on the side of the saucer.

Before going to bed, some people have warm soup or milk to condition themselves to fall asleep. As much as possible, avoid foods with high sugar or caffeine content. Sugar gives you unnecessary energy and caffeine keeps you up at night.

The most common drink for sleeping problems is chamomile tea. However, not everyone is a tea drinker. Some alternatives are warm golden milk, which is hot milk mixed with turmeric. Another option is banana almond smoothies, as well as cherry juice.

Facing The Hurdles To Quality Sleep

So now that you know the techniques and processes you should adapt for sleeping, let’s get real for a bit. Ask yourself the hard hitting questions and figure out how you can do better.

What Are Your Habits Before Bedtime?

A man under red neon lights, scrolling through his phone.

We are all guilty of looking at our FYPs and explore pages before getting a good night’s sleep. Some adults are distracted so easily by social media that they don’t notice that they’ve been scrolling past their bedtime.

Do you watch TV or listen to loud music before bed? What is your nightcap? Ask yourself these, give yourself honest answers, and do your research if these are helpful to your ability to sleep long and deep.

Do You Have Mental Health Issues?

A distressed woman being comforted by a professional.

The world is becoming more open regarding mental health. If you think that you suffer from anxiety, stress, or even depression, then these might be connected to your sleeping problems.

Don’t hesitate to seek help. There are online mental health consultation firms like Mind You and Empath that will connect you to mental health practitioners that are suited to your needs.

How Would You Describe Your Overall Lifestyle?

A snapshot of a party with someone having alcohol poured in her mouth.

Are you a bar regular? Or just a hardcore night owl? Do you even find time to eat right and exercise?

Remember that the things you put in your body manifest. If you put in no nutrients, no downtime for muscle repair, and no period of energy storage, then you will surely wake up like a zombie!

Your lifestyle has a huge impact on your sleep schedule and pattern.

Sleep Is Not For The Weak

Contrary to the saying, sleep is necessary. It is for everyone.

Do you want to gain back your energy? Are you longing for a functional body clock? Do you want to wake up feeling refreshed?

If you said yes to all of these, then commit yourself to developing healthier and more sustainable sleeping habits today. It all starts with discipline, then determination and patience. Now go and get some well-deserved ZZZs. Happy sleeping!

Foley, L. (2021, June 24). How To Determine Poor Sleep Quality. Sleep Foundation.

Lopez, G. (2018, May 25). ASMR, explained: why YouTube videos of people whispering are so popular. Vox.

Pacheco, D. (2021, January 22). Exercise and Sleep. Sleep Foundation.

Raypole, C. (2021, February 24). The 6 Best Essential Oils to Buy for Better Sleep. Healthline.

Scholl, J. (2021, March 16). Does Hypnosis Work for Sleep Disorders? Sleep.Org.