Do you use sleeping pills to fall asleep? You aren’t alone. There are around 9 million adults in the United States that use sleeping aids to have a good quality night sleep according to a recent study by CDC.
There are lots of side effects to sleeping pills and they aren’t always effective or safe. Using sleeping pills should be limited and be controlled.
The good news is that there are lots of natural ways to fall asleep without the use of sleeping pills. Some of these approaches have been around for years.
7. Bedroom Makeover
For lots of people, the bedroom is not setup for sleep. There are many distractions such as TV, bad lighting, computer monitors and moldy smells. There are lots of simple changes that you can do to make your bedroom as comfortable as possible.
One way is to buy new comfortable sheets or buy curtains to block out unnecessary light. Even the slightest bit of light can cause you to have bad sleep.
Furthermore the bedroom should be comfortable so you should consider having an alarm that does not have a beaming light for the time.
6. Yoga for Relaxation
There are many relaxation benefits from yoga and a session can be fit into even the busiest routines. There aren’t any scientific studies that prove that regular yoga can help you get better sleep.
However, yoga works wonders for relaxation and your body will feel detoxicated before having a good night’s rest. When you wake up you will feel refreshed and have more energy.
5. Sports and Sweat
Breaking a sweat and doing regular sports helps tremendously with sleep. The more physically active you are the better rest you have. This has been proven by the National Sleep Foundation in America.
There is evidence that people who are getting just mild exercise are sleeping worse than people who are exercising more regularly.
One word of caution though, exercise only 1 hour before sleeping as you will feel more energy after exercising.
4. Quit Smoking
Nicotine from smoking is a stimulant and leads to bad sleep. You are more likely to wake up during the night if you smoked versus non-smokers.
Also, smoking not only damages the lungs and causes cancer, it makes you feel tired in the morning. This is because your lungs are not getting enough oxygen to replenish your body.
If you are going to smoke, best do it at least 3 hours before you sleep to obtain maximum oxygen before sleeping.
3. Switching to Herbal Tea
Herbal tea is very different than regular tea. Herbal tea does not contain caffeine and there are lots of herbs and supplements like chamomile and valerian that improve sleep.
In addition, there’s a calming and soothing effect when drinking a warm cup of tea before bed. It will help your body stay warm and in turn help you sleep better.
2. Caffeine cut-off
If you’re going to drink coffee or tea with caffeine, best do it 5 hours before you sleep. Depending on how your body handles caffeine it may take time for the caffeine to take effect.
To avoid these caffeine problems, try cutting off the caffeine after lunch. This will give your body ample time to digest the caffeine prior to your night’s sleep.
1. Natural Supplements
There are lots of natural supplements that do not do your body harm like sleeping pills. However, these supplements are not FDA regulated.
Some of these sleep supplements include melatonin and a small dose can help your body recover from jet lag or anxiety. Melatonin is available over the counter and does not require a doctor’s prescription.
Another supplement is valarin which is made from an herbal root. Only a small dose could be very effective to dealing with sleep problems but it will not be effective against insomnia.
Lastly, L-theanine is an amino acid naturally found in green teas that promote deep sleep when taken together with water before sleeping.