If you have had any problems with sleeping or just staying asleep when you do sleep, you probably took some meds in order to fix the situation. One very important thing that you ought to know is that these types of medications are not completely safe and they do have some pretty strong side effects. Some of these side effects include changes in appetite, drowsiness, dizziness, discomfort in the abdominal parts, dry mouth, strange dreams, and also headaches. Another very important thing you ought to know if you are using these medications is that some research has indicated that using sleeping pills can increase your risk of death. These are very drastic and extremely strong side effects. Therefore, if it is possible, then it is best to not use these drugs at all. We are not saying not to use these meds at all, but before you turn to sleeping pills, try out the following tips and tricks to sleep better and get a better night’s rest.
Exercise can not only make you look more fit and attractive, it can also really help you a lot when it comes to your issues with sleeping properly. Exercise also has the ability to boost the natural sleep hormones like melatonin. Research on this particular topic has been pretty extensive and the results are also conclusive. People who exercise regularly are able to fall asleep much faster than those who do not exercise. One thing to keep in mind is that you do not exercise too close to your designated sleeping time. If you do that, it can be stimulating and make it so that you won’t be able to fall asleep naturally. Ideally, you want to exercise in the mornings. When you expose yourself to sunlight early in the morning, it can also really help with keeping your circadian rhythm in check.
Bed Should Only Be Used for Sleep
One thing that is absolutely not recommended is to use your bed as your official work spot. Do not make this the place where you answer phone calls and also where you respond to emails. Also, do not watch any late-night TV when in bed.
Make Your Bedroom Comfier
It is quite possible that television might not be the only distraction you have in your bedroom. The ambience of your room can also really affect how well you are able to sleep. Make sure that your bedroom is as comfortable as you can possibly make it. What you want, in essence, is a place that is cool, quiet, and dark. These three things really matter when it comes to sleep.
Make a type of sleep ritual
Remember how when you were a child, your mother used to read bedtime stories to you. That definitely helped you fall asleep as a child and it created a sort of sleeping ritual. A sleeping ritual can also be useful to adults as well. When you have a particular ritual, you are in essence, giving your brain a routine in which it knows what to do when. The ritual sends signals to the brain that it is now time to sleep and your brain and body will respond accordingly.
Eat a bit (not too much)
If you are too hungry, you will not be able to go to sleep. On the other hand, if you are too full, you will also have trouble falling asleep. Make sure that you do not consume any big meals at least 3 hours before it is time for bed. If you happen to be hungry when it is time to sleep, make sure that what you eat is healthy and light. Maybe have a glass of warm milk? That can help make your hunger while not overloading your stomach.
Do Not Consume Any Caffeine or Alcohol
If you happen to get hungry before bed and you want to eat or drink something, make sure you do not consume wine or chocolates. Chocolates have caffeine in them and that is directly a stimulant. It may surprise you, but alcohol also has a similar effect. A lot of people are of the opinion that alcohol makes them sleepy, but in reality alcohol really disrupts sleep because it is a stimulant.
You may have a lot of worries on your mind. The bills may be pilling up and the to-do list just keeps on getting bigger and bigger. All the worries and concerns that you have during the day can get amplified at night. It is important to understand that stress is a type of stimulant. When you feel stressed you are basically operating under the fight or flight modality. It is very important that you know how to deescalate stress. There is a lot of material available on this on the net. Just look up relaxation techniques and you will know what to do.
We mentioned previously that you ought to get some sunlight during the day in order to function properly, keep your circadian rhythm in check, and thus get a good night’s sleep. Therefore, it is absolutely essential that you try out light therapy for sleep. This is especially applicable to you if you live in a part of the world that does not have adequate sunlight during the day.
Light therapy is a form of therapy that basically replicates the light of the outdoors in an indoor setting. Typically, a biomax light therapy device will be able to give off light of at least 10,000 lux units. That is a very powerful and bright light. It can help with the issue of not getting enough sunlight and it can also be used in order to keep your circadian rhythm in check. These are two things that are vitally important when it comes to sleep.