Having trouble sleeping? You’re not alone. We know how hard it can be to get a good night’s sleep. You lay there for hours tossing and turning, unable to drift off when you want. Maybe you’ve tried the “just close your eyes” strategy or counting sheep, but nothing seems to work.
Some people have sleep problems because they are stressed, some have sleep apnea, and others may just be really tired. But for many people, it’s a combination of factors that make getting good sleep difficult. Of course, there are sleeping pills and aids that could help. The problem, however, is that you could get addicted to these medications and worse, some even try other highly addictive drugs like Xanax and opioids to get more sleep.
If you have trouble sleeping, you can explore some ways to get better quality sleep without medication. Here are 7 easy ways to help yourself fall asleep faster tonight.
1. Follow a Bedtime Routine That Promotes Relaxation
Stress and anxiety are some of the causes of insomnia. When you worry too much and there’s a lot of things going on in your head, it will be difficult to completely relax and fall asleep. For you to relax, it’s essential to stay relaxed during bedtime.
You can have a relaxing bath using aromatherapy soaps and oils. Scents like lavender and jasmine are great choices to help soothe your mind. Drink some chamomile tea and listen to soothing music. Trying to relax your mind and body can help you sleep better.
2. Create a Relaxing Environment in Your Bedroom
Your bedroom should be a sanctuary that will help you sleep better. Make sure that the temperature of the bedroom is not too cold and not too warm. According to the Sleep Foundation, most doctors agree on keeping the temperature of your room at 60 to 67 degrees Fahrenheit to sleep comfortably.
You should also remove clutter in your bedroom, put black-out curtains if lights from the street are coming into your bedroom, and regularly change your sheets. You’ll be surprised how a fresh change of sheets can make it a bit easier for you to sleep better.
3. Get a Good Mattress
One of the factors that can contribute to better sleep is getting a comfortable mattress. According to research, sleeping on a mattress that has adjustable firmness can promote quality sleep, proper spinal alignment, and improve comfort levels. A good mattress can also regulate your temperature, act as a barrier for allergens, and reduce movement when sleeping.
Studies also suggest that the surface you sleep in can influence your comfort. A poorly constructed mattress can hurt your back and contribute to muscle pain. That’s why it will benefit you to carefully assess how comfortable your mattress is. When your mattress is comfortable, this can decrease body aches and pains that you might be experiencing when sleeping.
4. Switch Off and Keep Away All Electronics from Your Bedroom
If you have trouble sleeping at night, keep electronics away from your bedroom or at least out of your reach. It’s very common now for many people to bring their phones and tablets to bed. Some people think that using these electronics or watching TV can help them sleep.
However, the reality is that the blue light from these electronics can be disruptive to your natural sleep cycle. This is because artificial light can confuse your body. Plus, constant notifications can also be bothersome and prevent you from becoming relaxed before sleeping.
5. Go Out During the Day to Get A Healthy Dose of Vitamin D
Do you know that soaking up sunshine can help make you sleep better at night? Getting some sun provides a healthy dose of Vitamin D during the daytime. This can also help regulate your melatonin levels.
Melatonin is a hormone responsible for regulating wakefulness and sleep. When you are exposed to sunlight, even for just 10 minutes at noon, your body registers that it is daytime and shuts down your melatonin levels. This will keep you energized during the day and help boost your melatonin levels at night.
6. Eat Right
The way you eat also affects your quality of sleep. For example, avoid eating a heavy meal at night. You don’t want your system working overtime to digest the large quantity of food. On the other hand, it is also not a good idea to go to bed hungry as you don’t want hunger pangs to keep you awake. Try to eat a light meal a few hours before bedtime.
Some foods can help promote better sleep. Foods rich in magnesium and calcium such as kale, spinach, almonds, bananas, and dairy products can promote better sleep. You can also eat foods that are rich in melatonin such as walnuts, Goji berries, oranges, and pineapple.
7. Exercise Regularly to Improve Sleep Quality
Engaging in regular exercise is always a good way to help with sleep problems. Exercise burns more stress hormones (cortisol) for fuel during the day and when your stress hormones are down then this can make you more relaxed which could lead to better sleep.
Being physically active can also tire you out. This can lead to quicker sleep. If you spend your days sitting down or have a sedentary job, you should try starting an exercise routine to stay active.
Get Better Sleep Without Drugs
Getting a good night’s sleep is vital to a healthy and happy life, but it can be frustrating when you toss-and-turn for hours before finally nodding off. We hope that these suggestions can help improve your quality of rest without the use of drugs or medications.
If you or a loved one is struggling with substance abuse, help is available.
Contact Lighthouse Treatment Center today.