Tips on how to get deep sleep without medicine. If you’re feeling sleepy because you’ve been awake all night probably counting the ceiling and not being able to sleep for even a moment, you should know that you are not alone.
In fact, according to Centre for Disease Control and Prevention (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, isn’t it?
Actually, 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 deep sleep without medicine or popping a pill.
Relax And Free Your Mind From Daily Worries
If you often find yourself awake in the middle of the night, unable to stop thinking about your whole life, lack of job, your kids, work, or a long to-do list, just aim to let your worries go.
So instead of turning to a sleeping medicine or 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.
Сhange Your Bedtime Routine
Avoid watching television or pillaging your gadgets in bed. Use your bed only for sleeping and making love, when available.
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 pillows.
Also, before going to bed, don’t forget to make sure that your room is quiet, cool, and dark.
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, approach napping wisely: limit it to twenty minutes maximum.
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.
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 (sleep disorder).
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.
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 to sleep.
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.
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 the next day.
In conclusion, if you’ve already tried the natural means of sleeping without medicine mentioned above and still have difficulty falling asleep at night, discuss the problem with your DOCTOR or healthcare provider.
Tell him or her about your worries and symptoms in detail, and then, together, you will most likely arrive at a conclusion regarding your overall well-being and ways on how to get deep sleep without medicine.