Categories
Wellness

How To Get A Better Night’s Sleep

There are a lot of things we’ve come to depend on to get our sleep. Many of us struggle to get a good night’s sleep even when we’re exhausted and stressed out. But what do we do? Sleep experts and sleep therapists have come up with a solution that’s proven effective. It’s called the 5-8-3 rule.

This rule is the easiest way for people to know that there’s something wrong with their sleep. So, the good news is, you might already be using this sleep technique to make a difference in how much you get your sleep at night. A few tips if you’ve recently learned this, however, can really help. First, don’t stay up too late (or too early). Second, sleep in stages. Third, don’t try to fall asleep immediately (or at all) because of that stress that you’re under (the 5:00am alarm, someone asking you too many questions on the way in, your partner talking to you about something that’s bothering them…). Fourth, don’t have a hard time falling asleep, and try to stay asleep. And, fifth, when you do eventually wake up, turn off the lights when you get out of bed so that it’s easier to fall back asleep. But that’s not all. These 5-8-3 guidelines can work for virtually all people who struggle to get their sleep. And the benefits of the 5-8-3 rules are pretty obvious: you’ll be in great shape for work or school the next day, and you’ll have more energy as you start the morning off on the right foot.

The 5-8-3 rule has been around longer than many of us will care to remember. In fact, there’s no question that the original “5-8-3 rule” is almost as old as sleep itself:

The 5-8-3 rule is probably one of the oldest sleep rules we have. There is even a song named after the rule.

Here’s the story, written in a 17th-century dictionary…

5:8-1 To sleep and wake in the same hour. 5:8-2 To sleep and wake in separate rooms. 5:8-3 To sleep and wake in a different room from the bed they were in.

There are many more iterations of this rule floating around to say the least. And even more interesting, there are actually some examples of the rule in English writing dating back to the 14th century (the rule also appears in other languages; check out Wikipedia for more on its history.)

So, as you can see, this sleep-learning technique is pretty ancient. Now that we’ve found that this system can help us sleep better, and that it works for a lot of people, it’s safe to say that we owe it to ourselves and to our own mental health to use it more. And here at Sleep with Me we think that we can deliver more than just advice. That’s why we’re proud to introduce the 7-9 rule . In addition to being simple and easy to follow, it’s also pretty proven. 7:9-1 You can fall asleep and stay asleep in the same bed. 7:9-2 You can sleep like a baby until bedtime. 7:9-3 You can sleep all day long if you really want to.

The 7-9 rule is a step-by-step process to getting better sleep.   1.   Do you struggle to get a good night’s sleep?

2.   Do you have trouble falling asleep, or are they too often your worst nightmares?

A little bit of everything can be bad for your sleep. Stress hormones (especially cortisol and the hormones that are secreted when we’re worried ), illness, lack of sleep, poor diet, over-the-counter medications (such as sleeping pills), chronic stress, too much caffeine (such as caffeinated soda), and so much more can affect your sleep and affect your ability to fall asleep. Even the most natural sleep aid, green tea, has been shown to increase the frequency of nightmares so it’s not just you.

Sleep problems that are most likely to be linked with stressors and illness include:

– Insomnia. This can start out with just not sleeping the right amount of time or with not sleeping at all.

– Chronic back, neck, and muscle pain – headaches, neck pain, muscle strains, and rheumatism (such as sciatica) – especially if it’s been getting worse for a while.

– Depression – insomnia, difficulty falling asleep in the first place, and more, especially if you’re not getting enough sleep.

– Insomnia and daytime exhaustion.