Having trouble sleeping? 8 things for the best night's shut-eye

Most people aim for the recommended 8 hours of sleep, but find it difficult to achieve. While lack of time is often the main culprit, with many individuals sacrificing sleep to prioritize work, others are so wired and stressed from the day's events, sleep often escapes them.

There's no magic pill to ensure a good night's sleep, but maybe melatonin, the right kind of pillow support, and these other items can help you in that respect. 

1. Weighted Blankets: Comfort in Every Hug

Because of their supposed calming effects, the popularity of weighted blankets has increased in recent years, even in a tropical country like the Philippines. The gentle pressure these blankets apply to users feels like a nice hug, and you know how good it feels to get hugged, right? The body releases the happy hormone serotonin and the sleepy hormone melatonin.

Both those hormones are essential for sleep. Some studies suggest that weighted blankets are particularly effective for those with anxiety or insomnia. 

According to sleep expert Kris Albert Salumbides, BSRT, RPSGT, products that help you sleep, like weighted blankets, create a more comfortable and calming environment. He adds, "Personally, their effectiveness varies by individual, but they can be beneficial for improving sleep quality."

2. Supplements: Melatonin and Magnesium

Supplements like melatonin and magnesium can be beneficial for those needing an extra push toward slumber. Melatonin helps regulate the sleep-wake cycle, while magnesium is known to promote relaxation by supporting muscle function.

While these supplements can be effective, it's essential to consult a healthcare provider before incorporating them into your routine?. According to Dr. Maria Patricia Ann T. Puno-Prodigalidad, Chairman of the Philippine Board of Sleep Medicine and the Section Head and Active Consultant of Sleep Medicine and Surgery of the Department of ORL-HNS of Makati Medical Center, "Supplements such as melatonin and magnesium may help improve sleep onset but it is important first to determine the causes of poor sleep. Identifying and treating the root cause of poor sleep is the most effective way to improve sleep quality."

3. Memory Foam Pillows and Mattresses: Support for Sound Sleep

Salumbides says that " for a good night's sleep, one can consider using a memory foam mattress for support and comfort." Memory foam mattresses provide excellent support by conforming to the shape of your body, which can alleviate pressure points and reduce tossing and turning at night. 

If getting a memory foam mattress is out of your price range right now, a memory foam pillow can be the next best thing. It gives your head support, comfort, and firmness so you can wake up with a healthy (read: not stiff) neck or back, with your head and back well aligned, without the usual aches and pains that come with your usual sleeping position. 

4. Eye Masks and Blackout Curtains: Keep the Light Out

Light exposure can interfere with your circadian rhythm, making it harder for you to fall asleep. Dr. Puno-Prodigalidad and Salumbides recommend blackout curtains and eye masks for a dark, restful environment conducive to sleep. These simple tools block out external light, allowing your body to produce melatonin naturally. 

5. White Noise and Ear Plugs: Drown Out Distractions

White noise machines can mask disruptive sounds and create a consistently sound environment that helps lull you into sleep. This is especially useful for those living in noisy urban areas or with a partner who snores. According to Salumbides, the rhythmic sound of white noise can aid in deeper sleep by calming the mind. 

If white noise machines are too much of an investment for you, try playing white noise through your music app, or buy a pair of earplugs. Those will also do the trick! 

6. Lavender Products: Nature’s Sleep Aid

Lavender has been touted for its calming properties for centuries. Whether through essential oils, scented balms, or sprays, lavender can help induce a sense of calm, making it easier to relax before bed. However, Dr. Puno - Prodigalidad cautions against essences or scents. "Personally, I don't recommend essences or scents, though, as some people may be sensitive to these substances. I also don't recommend candles during sleep periods for safety reasons."

Ultimately, getting a good night's sleep combines cultivating the right environment and adopting healthy habits. Whether it's the gentle pressure of a weighted blanket, the soothing scent of lavender, or the dark, quiet space created by blackout curtains, ear plugs, and white noise machines, these minor adjustments can make a big difference in your sleep quality.

However, it is essential to remember that sleep is deeply personal. What works for one person may not work for another.

As Dr. Puno-Prodigalidad and Kris Salumbides highlight, it's essential to identify what your body truly needs for rest. So, try different strategies, listen to your body, and give yourself permission to unwind. After all, nothing beats waking up refreshed and ready to take on the day.

— LA, GMA Integrated News