How to Improve Sleep Without Sleeping Pills
I nsomnia is a term used to describe several types of sleeplessness. With insomnia, you experience a significant lack of sleep on a regular or frequent basis. Insomnia is not really a serious health problem, but it can make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.
Insomnia is usually treatable whether it is a symptom of a disease or a condition itself. Here are natural strategies to improve your sleep:
Establish a regular sleep schedule. Go to bed and wake up at the same time every day, including weekends, even if you didn’t get enough sleep. This will help train your body to sleep at night.
Develop sleep rituals. Follow the same bedtime routine, such as having a warm drink or a light snack, reading something soothing or listening to relaxing music. Let your body know you’re getting ready to sleep.
Don’t spend too much time in bed. Once you wake, get out of bed. An excess of time in bed rather than sleep time may cause poor sleep in the future.
Don’t eat a heavy meal late in the day. If you eat a heavy meal before bedtime, it can interfere with sleep.
Bedtime snacks. Have a light snack before bed. If your stomach is too empty, that can interfere with sleep. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
Avoid or limit caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Although alcohol can make you relax and fall asleep, the relaxed feeling wears off, making you wake up in the early hours of the morning, feeling alert. Alcohol can also cause snoring which can disturb your sleep and that of others.
Don’t drink fluids just before bedtime.
Gradually decrease mental and physical activity before going to bed.
Sleep environment. Proper sleep environment can contribute to a good night’s sleep. Keep the bedroom cool, well ventilated, quiet, and dark. An ideal environment for sleep is free of computers, fax machines and work projects.
Associate your bed and bedroom with sleep. Don’t watch TV or read in bed. Although these things help some people sleep, they can also give your brain the idea that bed isn’t just for sleeping - and this can keep you awake.
Don’t go to bed until you are sleepy. If you can’t sleep, get up, go into another room and do something relaxing until you feel sleepy. If you can’t fall asleep for more than 15-20 minutes get up and read or do something that is not overly stimulating until you feel sleepy.
Light. Keep lights low before bedtime. To feel sleepy your brain needs to produce a chemical called melatonin, a natural sedative. Being in a brightly lit room or in front of the computer makes it harder for your brain to produce melatonin, and this delays the drowsy feeling that helps you sleep.
Naps. Try not to nap, especially in the evening, because naps may make you less sleepy at night.
Do not look at the alarm clock or watch during the night.
Get regular exercise. Exercising during the day encourages drowsiness at bedtime. The best time to exercise is in the daytime - particularly late afternoon or early evening. Exercising later than this may disturb your sleep.
Relax before going to bed. Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.