Overcoming sleeplessness? Uncover the scientifically supported trick that can cure your insomnia tonight
Improving Sleep Naturally: A DIY Eye Mask Project
Struggling to get a good night's sleep? Here's a solution that combines creativity and relaxation, all while promoting better sleep.
The project, created by Jo Norton from millesaisons.co.uk, is a DIY eye mask made from lilac silk satin fabric, light wadding, and 1cm (3/8") wide elastic. This eye mask is designed to induce feelings of happiness and achievement, helping you drift off to sleep more easily.
For added serenity, the mask can be spritzed with pillow spray before each use.
Establish a Consistent Sleep Schedule
Good sleep can be 'relearned', and it's essential to establish a consistent sleep schedule. Going to bed and waking up at the same time every day helps regulate your internal clock.
Limit Screen Time Before Bed
Limiting screen time at least one hour before bed is crucial. Exposure to blue light suppresses melatonin, making it harder to fall asleep. The Sleep Foundation states that being exposed to blue light in the evening can disrupt circadian rhythms and leave one feeling alert instead of tired.
Practice Relaxation Techniques
Incorporate relaxation techniques into your evening routine. Deep breathing exercises, progressive muscle relaxation, meditation, or gentle yoga can help calm your mind and body, preparing you for a restful night.
Maintain a Cool Room Temperature
Keeping the bedroom cool between 17-18 degrees Celsius can help ensure a good night's sleep. The NHS states that a cooler room helps the body to drop its temperature, which signals it's time to sleep.
Avoid Caffeine and Alcohol Close to Bedtime
Avoid caffeine after mid-afternoon (around 2 p.m.) and alcohol close to bedtime. Caffeine is a stimulant that can linger for hours, disrupting your sleep, while alcohol may initially make you drowsy but can later interfere with REM sleep.
Create a Sleep-Friendly Environment
Create a sleep-friendly environment by blocking out light and minimizing noise in your bedroom. A dark, quiet room is conducive to better sleep.
The DIY Eye Mask
The eye mask is made by cutting two eye mask pieces and one strap from the silk fabric, two eye mask pieces from the wadding, and following a series of sewing steps as outlined in the article. The creative process of cutting, folding, pinning, and sewing is meditative and calming, further aiding in relaxation.
In addition to the eye mask project, the article suggests other projects for promoting a good night's sleep, such as sewing a dressing gown, making a DIY weighted blanket, and adding style to a sleeping space with master bedroom ideas.
Together, these natural strategies help enhance sleep onset, duration, and deep sleep stages, promoting more restorative rest without medication. Sweet dreams!
[1] National Health Service (NHS). (2021). Insomnia. Retrieved from https://www.nhs.uk/conditions/insomnia/ [2] National Sleep Foundation. (2020). Sleep in America Poll 2020. Retrieved from https://www.sleepfoundation.org/media-center/sleep-america-poll-2020 [3] National Sleep Foundation. (2019). Sleep and Stress. Retrieved from https://www.sleepfoundation.org/articles/sleep-and-stress [4] National Sleep Foundation. (2019). 10 Sleep Myths Debunked. Retrieved from https://www.sleepfoundation.org/articles/10-sleep-myths-debunked [5] National Sleep Foundation. (2019). Sleep Hygiene. Retrieved from https://www.sleepfoundation.org/articles/what-sleep-hygiene
- The DIY eye mask project, a combination of crafts like sewing and quilting, can help induce relaxation and improve sleep quality.
- Engaging in crafts such as crochet or knitting during health-and-wellness activities like meditation or yoga can further promote a restful state of mind.
- Establishing a mental-health routine that includes relaxation techniques and limiting screen time before bed, along with using handmade items like a lilac silk satin eye mask, can contribute to a better sleep environment.
- Science supports the use of DIY projects in promoting deep sleep stages and sleep onset, making various crafting activities, such as sewing a dressing gown or creating a weighted blanket, valuable additions to a sleep-friendly lifestyle.
