Sleep is a universal human need, yet some people seem to fall asleep effortlessly while others lie awake for hours, struggling to switch off. Why do some people sleep better than others? And more importantly, what are the most effective ways to improve sleep naturally?
If you’re tired of tossing and turning, this blog is for you. We’ll explore the science behind sleep quality, uncover mainstream and non-mainstream sleep strategies (including massage, hypnotherapy, and CBT-I), and share expert-backed tips to help you finally get the deep, restorative sleep your body needs.
Why Do Some People Sleep Better Than Others?
The ability to fall asleep and stay asleep varies from person to person. Here’s why:
1. Genetics and Sleep Predisposition
Sleep quality is partly genetic. Some people inherit a lower sleep reactivity, meaning they’re less likely to wake up from stress, noise, or light. Others naturally produce more melatonin (the sleep hormone), making it easier for them to drift off.
Interestingly, the DEC2 gene influences whether someone needs the standard 7-9 hours of sleep or can function well on just 4-6 hours. If you know someone who seems to thrive on minimal sleep, their genetics might be the reason!
2. Stress, Anxiety & Mental Health
One of the biggest disruptors of sleep is an overactive mind. Stress, anxiety, and negative thought loops trigger the release of cortisol and adrenaline, keeping the brain in an alert state when it should be winding down.
Massage therapy can help combat this by lowering cortisol levels and activating the parasympathetic nervous system, which promotes deep relaxation. Treatments like TMJ Dysfunction Massage can also relieve jaw tension caused by stress, preventing sleep disturbances from teeth grinding and jaw clenching.
3. Lifestyle & Sleep Hygiene
Certain lifestyle habits can either support or sabotage sleep. Factors like:
Caffeine & Alcohol: Stimulants like coffee, energy drinks, and alcohol interfere with sleep cycles.
Screen Time: Blue light from phones and laptops disrupts melatonin production.
Exercise: Physical activity helps regulate sleep, but working out too late can be overstimulating.
If you’re struggling with sleep, optimising your bedtime routine can make a big difference.
4. Hormonal Changes (Including during Menopause)
Hormonal fluctuations significantly impact sleep. People going through menopause often struggle with insomnia, night sweats, and disrupted circadian rhythms. Lower estrogen levels can lead to temperature dysregulation, which causes night-time awakenings.
A targeted Menopause Massage can help by stimulating circulation, reducing stress hormones, and promoting relaxation—making it easier to fall and stay asleep.
The Most Highly Rated Sleep Improvement Strategies (Including some lesser known ideas!)
If sleep has been elusive, here are scientifically backed and lesser-known ways to improve it:
1. Cognitive Behavioural Therapy for Insomnia (CBT-I)
CBT-I is a gold-standard treatment for chronic insomnia. Instead of relying on sleeping pills, it addresses the root cause by rewiring negative thought patterns about sleep.
A 2021 study published in The Journal of Sleep Research found that CBT-I is as effective as medication in treating insomnia, but with longer-lasting benefits. It helps:
Reduce sleep anxiety
Establish a consistent sleep schedule
Improve overall sleep efficiency
💡 Try This: Work with a CBT-I therapist or try a CBT-I sleep app like Sleepio to retrain your sleep patterns.
2. Massage Therapy for Better Sleep
Massage isn’t just about relaxation—it physiologically enhances sleep quality. Research shows that regular massage therapy:
✅ Lowers cortisol (stress hormone)
✅ Increases serotonin & dopamine (which aid relaxation)
✅ Helps regulate circadian rhythms
💆♀️ Try This: A TMJ Dysfunction Massage can relieve jaw tension linked to stress-related insomnia, while a Menopause Massage can help with hormonal sleep disturbances.
3. Hypnotherapy for Sleep
Hypnotherapy works by reprogramming the subconscious mind, reducing stress-induced wakefulness. It’s particularly useful for:
People with racing thoughts at bedtime
Those who wake up frequently during the night
Individuals with long-term sleep anxiety
A study published in Sleep journal found that hypnotherapy increases deep sleep by up to 80%.
💡 Try This: Listen to a guided hypnotherapy recording at bedtime to condition your brain for restful sleep.
4. Polyphasic Sleep
Most people sleep in a monophasic (single block) pattern, but polyphasic sleep schedules involve multiple shorter sleep cycles throughout the day and night.
Some biohackers claim polyphasic sleep improves productivity and energy levels, though it’s not for everyone. Leonardo da Vinci and Nikola Tesla were said to follow polyphasic sleep patterns!
5. Mouth Taping for Better Breathing
Mouth breathing during sleep can reduce oxygen intake and disrupt sleep cycles. Taping the mouth at night encourages nasal breathing, which enhances oxygen levels and improves sleep quality.
💡 Try This: Use hypoallergenic mouth tape before bed to train yourself to breathe through your nose.
6. Sound Frequencies & Binaural Beats
Crtain sound frequencies promote relaxation and sleep. Studies suggest 432 Hz and 528 Hz music can induce deep sleep states, while binaural beats help synchronise brainwaves.
💡 Try This: Play binaural beats at 3Hz-8Hz (theta/delta waves) before bed for a deeper sleep experience.
7. Grounding & Earthing for Sleep
Sleeping while physically connected to the Earth’s electrons may help regulate circadian rhythms. Studies indicate that sleeping on an earthing mat reduces cortisol levels, promoting deeper rest.
💡 Try This: Walk barefoot outside during the day or invest in an earthing mat to see if it improves your sleep.
Final Thoughts: Crafting Your Perfect Sleep Plan
If you’ve been struggling with sleep, know that there’s no one-size-fits-all solution. However, by experimenting with a mix of mainstream and non-mainstream strategies, you can create a personalised approach to better rest.
Try this sleep-boosting combination:
✅ TMJ Dysfunction Massage for jaw tension & stress relief
✅ Menopause Massage for hormonal balance & relaxation
✅ CBT-I for rewiring negative sleep thoughts
✅ Hypnotherapy to calm the subconscious mind
✅ Binaural beats & sound therapy for deep sleep
✅ Grounding & mouth taping for better oxygenation
By prioritising holistic sleep strategies, you can wake up feeling refreshed, restored, and ready to take on the day!
Sweet dreams! 😴
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