7 Tips on Getting a Good Night’s Sleep Without Medication : If you’re feeling sleepy because you’ve been awake all night counting sheep and not being able to sleep for even a moment, you should know that you are not alone. In fact, according to CDC, a third of US adults report that it’s really challenging for them to drift into a blissful, nourishing night’s slumber. Sad statistics, indeed.
As we grow older, low sleep quality can become even more real than before. So make sure you develop healthy sleep habits when you’re younger — that is, if you want to prevent insomnia and get a better night’s rest on a regular basis. In this post, we will provide some expert tips on how to get a better night’s sleep — without popping a pill.
One of the experts who participated in writing this post was Сatherine Rodgers, a certified therapist whose area of study overlaps with sleep medicine. Catherine knows first-hand what insomnia means, for she’s been suffering from an insufficient amount of sleep for years. We were fortunate to soak up some of her experience and are now ready to share it with you.
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Develop consistent sleep-wake habits.
Wondering what it means? Plain and simple. First, try nodding off at night and waking up in the morning at the same time on a daily basis. That way, you will keep your inner clock run smoothly and i.e. enhance your sleep efficiency. Second, forget about sleeping in — this will make you feel jet lagged. Approach napping wisely: limit it to twenty minutes maximum.
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Make friends with light.
Have you noticed that you become sleepy in the dark? Yep, it’s all about the hormone called melatonin that helps regulate your sleep-wake pattern. You can adjust its natural influence in order to enhance your rest patterns. Here’s how. Get visual exposure to bright sunlight right after sunrise. That way, you will wake up fast. Go out during the day. Make sure your blinds are open if you’re at home or at work. Avoid bright screens before bedtime. Do not watch TV at night. Keep your bedroom dark throughout the night.
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Work out during the day.
Finally — more good news for the weary. According to a recent study, people who work out on a regular basis suffer a lot less from insomnia. As a matter of fact, even walking for just twenty minutes a day significantly bolsters your sleep quality. So put away your sleeping pills and finally sign up to that yoga studio you’ve been thinking about for a while.
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Eat & drink smart.
Did you know that your daytime diet influences your sleep quality? Yep, it is a scientifically proven fact. Therefore, if you want to prevent insomnia, make sure you don’t have too much coffee both during the day and (especially) before heading into the arms of Morpheus. Also, make sure your before-bedtime meals are as tiny as possible. And don’t fill up on too much water or tea in the evening — frequent bathroom visits won’t add up to your sleepiness.
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Relax and free your mind from worries.
If you often find yourself awake in the middle of the night, unable to stop thinking about your kids, work, or a long to-do list, just aim to let your worries go. So instead of turning to a sleeping pill, practice relaxation techniques, listen to calm music with rain or ocean sounds, try mindfulness meditation, and make the most of breathing exercises for healthy sleep.
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Сhange your bedtime routine.
Avoid watching television or pillaging your gadgets in bed. Use your bed only for sleeping and making love. That way, you will help your mind and body relax at night. If you want to end sleepless nights, you should get yourself a comfy bed, as well as invest in the right mattress and neck pillows for sleeping. Also, before going to bed, don’t forget to make sure that your room is quiet, cool, and dark.
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Master falling back asleep fast.
Waking up at night is normal. However, if you find it difficult to fall back asleep, meditate or practice breathing exercises for some time. You can read a book, just make sure you avoid using your smartphone, laptop, or any kind of screen. If you can’t fall back asleep because of a brilliant idea, write it down, and then try to focus on relaxing instead of brainstorming. You’ll think about it all tomorrow.
Cutting to the Chase: Good Night’s Rest is Paramount
If you’ve already tried the natural insomnia-preventing hacks mentioned above and still have difficulty falling asleep at night, discuss the problem with your healthcare provider. Tell your doc about your worries and symptoms in detail, and then, together, you will most likely arrive at a conclusion regarding your overall wellbeing and ways to help you fight insomnia the natural way. Have questions or comments on the topic? You’re welcome to drop us a line and get the conversation going. We appreciate your feedback greatly.
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