If you’re a light sleeper, you know the struggle — finally falling asleep only to awake to the smallest of noises. Even if you use earplugs and various sound machines, it seems as if there’s no way to make your dilemma any easier. Healthline notes that the cause of this issue may be hereditary, due to lifestyle choices, or be connected to a sleep disorder. However, a type of brain wave called the sleep spindle can measure how likely you are to wake up throughout the night. When your brain readily creates more of these spindle waves, your body responds less strongly to noise. In other words, during this state of rest, it’s more difficult for something to wake you up.
The outlet reports that those who can more easily generate these spindles are better able to stay asleep in the presence of noise. The Daily Beast recommends finding a good set of earplugs or noise-canceling earbuds to use during your snooze — some pairs even send in waves of white noise to reduce any outside vibrations that may wake you up. That way, your body can fall into a deeper state of rest, making more spindle waves that can give you the refresh that you need.
If earplugs aren’t your thing, you can find a white noise machine that slowly lulls you off to dreamland, Bustle recommends. The artificial sounds can help buffer any coming in from the window or your noisy neighbor.
Try blackening out your room
In addition to finding remedies to counter any intrusive sounds, keeping your room as dark as possible can help you stay asleep as well. Bustle suggests finding an eye mask that adjusts to the contours of your face — ensuring that there aren’t any cracks for the light to get through and disturb your slumber. If you’d rather not have anything over your face, black-out curtains will give you the peace that you need. Especially if you live in a city with street lights on at all hours of the night, these can come in handy.
Furthermore, light sleepers should try to wind down before bed with soothing teas or tinctures that relax the body. Helping you drift into a deeper state of rest through relaxation, your nightly routine should allow your system to start to wind down. This means, Healthline attests, it’s wise to turn off your phone before you go into your bedroom, power down your laptop at least an hour ahead of time, and create some space to unplug from the world.
Additionally, keep your bedroom temperature around 65 degrees to get the deepest sleep possible, the Sleep Foundation recommends. Before resting, our system drops its core temperature slightly, by having a cooler room setting, you can aid in this process and help yourself stay sound asleep.
The key is to have a healthy sleep routine that supports your body’s ability to rest without disturbance. Invest in a few items and notice the difference.
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