There are many wrong noises that may keep you awake at night: barking dog, neighbors’ party, signaling cars outside or your partner snoring. But there are other noises that make us feel relaxed and soothed and help fall asleep faster and sleep deeper. Calming music and sounds trigger feel-good chemicals in the brain that reduce heart rate and normalize breathing. Make sounds a part of your relaxation technique and add them to your bedtime routine.
Is associated with a soothing tingling sensation along the scalp, neck and shoulders and is triggered by certain sounds. The most common triggers for ASMR are whispering, crisp sounds such as tapping/crackling/scratching, turning pages, crinkling paper, blowing, wrapping of metallic foil. It is the same chills you experience when somebody scratches your back or when you use head massager.
ASMR is a way to trigger your nervous system for relaxation and dealing with sleep problems. Experiencing ASMR goes along with a sense of euphoria, improved mood and happy, calm, relaxed and peaceful feelings.
Is a well-known sleeping aid that can even treat insomnia. White noise combines all noise frequencies and masks other sounds. You don’t necessarily need to buy a white noise machine. You can just turn on the fan in your room or air conditioner for monotonous soothing sound.
Nature sounds alter the connections in our brain that are responsible for relaxation. Sound of forest, windy day, cracking fire or rustling leaves on the background will lull you to sleep faster and improve the quality of your sleep.
You can also listen to sounds of waterfall, thunderstorm, pouring rain or ocean waves. The gentle sounds of water are very powerful for calming down and creating a peaceful environment for sleep.
Some guided meditations are designed specifically for sleep. Such meditations help us to let go of the day and relax.
You can listen to a calming audiobook when lying in bed trying to fall asleep. The effect from listening to the stories or audiobooks before falling asleep is the same as listening to fairytales when you were a kid. It will turn you in a sleeping mode faster than you think.