Do you have trouble sleeping? Maybe you only got a few solid hours of rest at night. What was the following day like? Chances are, you were tired, sluggish, and didn’t perform at your peak potential. Now, imagine if you had to deal with that feeling several times a week, for an extended period of time.
Unfortunately, that is exactly what people who suffer from insomnia have to do. Fortunately, there are ways to overcome insomnia without medication, which is making a prominent problem easier than ever before to fight back against.
An estimated 80 million Americans alone struggle with insomnia of some kind, and 65% of people regularly have trouble sleeping. While there are different degrees of severity when it comes to insomnia, the problems that can occur from it can be dangerous to our health. Not only can it make the tasks of everyday living seem harder, but not getting enough sleep increases our overall risk for cancers, diabetes, heart attacks, and strokes.
While there are prescription medications and even natural over-the-counter solutions that are meant to help with insomnia, many people have trouble with the idea of taking medicine to sleep. That’s why, as stated above, other solutions have started to come into the limelight when it comes to combating insomnia. Let’s take a look at a few of the most popular ways to overcome insomnia without medication.
We all have busy lives, and they can seem to get busier all the time. But, it’s important to adopt a routine schedule when it comes to sleeping. That means going to bed at the same time each night, and waking up at the same time each morning.
If you change up your sleep schedule often, it can throw your body’s internal clock, and sleep cycle off. You might find that following a routine can be difficult for a night or two, as your body gets used to it. Eventually, though, you’ll appreciate the consistency, and your body will naturally respond to the times when you’re supposed to be asleep, and awake.
Following a sleep schedule like this also means sleeping once a day, for at least 7-8 hours. Try to avoid taking naps throughout the day. Not only can this throw off your sleep cycle, but it can make you more awake when your scheduled bedtime comes around, making it more difficult to fall asleep, and therefore starting the insomnia cycle all over again. Naps can seem nice in theory, but not if you’re someone who struggles with sleeping at night.
This might seem like a silly notion, but it can actually make a world of difference. Do you watch television in your bedroom each night? Or, do you read a book by your nightstand? Maybe you even munch on a late night snack in bed while doing one of those things. It’s important to train both your mind and body that your bed is for sleeping, not extra activities. Sexual intimacy and sleep are the only two things that should be done in a bedroom if you struggle with falling asleep at night.
Many people who have trouble sleeping are those who work in an office setting all day – perhaps you stare at a computer, or answer phone calls, etc. Unfortunately, that can lead to a pretty sedentary lifestyle.
Getting exercise can help to exhaust your body to the point of wanting to sleep. Try to go for a walk or run before or after work. Even light exercise can help to make your body realize it needs sleep to replenish itself, and you’re more likely to get several solid hours of rest at night.
It’s a good idea not to eat or drink anything at least three hours before you go to bed, but this applies especially to fluids. If you’re prone to waking up already, and you’ve consumed any kind of liquid before bed, it could wake you up two or three times throughout the night, and make it more difficult to fall asleep again.
Keeping that in mind, if you do have trouble sleeping, another suggestion is to avoid alcohol and caffeine as much as possible, especially within several hours of going to bed.
We often associate white noise with babies, providing a soothing, comforting sound that can lull them to sleep. But, there are white noise machines that are designed to help adults with insomnia.
The slight static sound from a white noise machine can provide just as comfort as an adult as it did as a child. It can cover up other external sounds that might wake you up, it helps to put your nighttime routine in place, and the peaceful noise is even sometimes used in meditation, so you’ll feel more at rest as you fall asleep than ever. Here’s some information on our top-rated choice, so feel free to find out more:
Insomnia may be a huge issue for many people, but the good news is that overcoming insomnia without medication is easier than you might think. Often times, our sleep troubles come from lifestyle choices. So, with a few minor changes, and a little bit of discipline, we can get them under control, and have a more restful, rewarding sleep each night.
While medications for insomnia certainly have their place, and if you continue to struggle on a nightly basis with this sleep disorder to the point where it affects your day to day life negatively, you should contact a doctor, try a few of these helpful tips first. You may find that a few adjustments to your routine, or helpful products like a white noise machine, can really give you the good night’s rest you’ve been looking for.
Here’s are 10 things you can do when you can’t get to sleep at night.