Have you been trying to figure out a way to get better sleep but without resorting to taking any type of sleep medication? According to health experts, most cases of insomnia can be solved without prescription drugs or over-the-counter sleep aids.
Is Caffeine Preventing you from Getting Better Sleep?
Curing sleep deprivation is sometimes as simple as eliminating or decreasing the amount of caffeine in your diet. It’s not uncommon for busy people to make up for lack of sleep with hard-hitting doses of caffeine. But in many cases, people who are trying to sleep don’t realize that caffeine can have the effect of sabotaging the quality of rest they need.
Caffeine has been found to interfere with the body’s natural patterns, making it difficult to fall asleep and to stay asleep. When hurried people habitually sleep for fewer hours than the needed 6-hour-per-night minimum, they are sometimes fooled into thinking themselves to actually need less sleep than others. This is one of the dangers of caffeine.
For most people, when caffeine is the source of sleep problems, all that’s needed is to limit the amount of caffeine intake and to be careful not to consume caffeine past lunchtime or early afternoon at the latest.
Are Eating Habits Preventing you from Getting Better Sleep?
The effective treatment of sleeplessness can also involve a change in eating habits. Foods can have an effect on restfulness or lack of it. Some ingredients which can interrupt sleep cycles include:
- Tyramine is an adrenaline-releasing agent and is found in bacon, eggplant, sugar, wine, chocolate, ham, potatoes, and many other foods.
- Monosodium glutamate (MSG) sometimes creates a stimulant reaction in people. MSG is found in virtually all foods which are processed, prepared, and packaged. Famously, it’s also a common ingredient in Chinese food.
- You can get better sleep if you avoid refined carbohydrates, which are known to be packed with calories but also rob the body of the vitamin B required to release serotonin. A lack of sufficient serotonin can cause peaceful sleep to be replaced with anxiety and depression.
How Much Sleep Do You Need?
What’s the most important reason to get better sleep? It’s this: Good health is impossible without proper rest. In our busy world, many people use caffeine like the drug it is to mask the need for rest. Research has conclusively revealed, however, that a sleep deficiency is a threat to an individual’s productivity and health.
Sleep deprivation experiments can understandably go only so far. But what is known is that prolonged insomnia can have the following results:
- Disturbing mental effects
- Physical breakdown
- Eventual complete physical and mental shut down
Tips to Get Better Sleep
There are many ways to get better sleep without resorting to taking medication. One approach to getting a sound sleep is creating an environment which helps to quiet the symptoms of stress and leads to sweet sleep. The following is a mini guide for establishing a sanctuary for sleep:
- Don’t watch television or make a habit of studying in bed. Limit activity in the bed to sleeping.
- Get heavy drapes and create complete darkness in your bedroom, as much as possible. Light, even in miniscule amounts, can cause a disruption of your internal clock and your body’s production of serotonin and melatonin, which promote sleep.
- Set the temperature no higher than 70° F. A cool bedroom is most conducive to helping you get better sleep.
Exercise can also play a big part in helping you sleep. Many studies have revealed that getting proper exercise is a reliable way to get better sleep at night while raising energy levels during the day. Twenty minutes of some type of aerobic exercise three days per week can change someone to being a poor sleeper to a good sleeper. This is especially true for people in mid-life and older.
Avoid drinking alcohol, if you don’t want to be awake in the middle of the night. While it’s true that alcohol can have a relaxing effect on mind and body, it is proven to reduce the quality of sleep.
Tips for Regulating your Sleep-Wake Cycle
Sleep disorders can sometimes be cured by establishing routines which promote a full night of sleep. Find the routine that’s right for you. Helpful routines include:
- Exercise routinely, but always stop exercising at least three hours before bedtime.
- Don’t engage in stressful activities, such as paying bills, at night before bedtime.
- Drink a cup of chamomile tea or milk before bed, which could help you fall asleep more quickly.
Be purposeful about learning what activities hinder your sleep and what promotes it. And take heart! There’s a lot you can do to get better sleep without taking sleep medication.
Category: Natural Sleep Aids