Fixing sleep issues can be difficult, especially if you are prone to bad bedtime and sleep habits. However, it’s best to see if you can improve your sleep without resorting to sleeping medications. These can affect your long-term ability to fall and stay asleep, and can even be addictive. Try to set yourself up for success with sleep by calming down before bed. In addition, try to create a relaxing environment in your room. Practice healthy daytime habits like eating well, staying hydrating, and getting exercise. And finally, stick to a schedule to get your body used to falling asleep and waking up at the same time each day. Hopefully, you’ll be able to correct bad bedtime habits and help yourself get more rest without having to resort to medication.
Fixing Sleep Issues Without Medication: Avoiding Addiction
Calm Yourself Before Bed
One of the first steps toward fixing sleep issues is addressing stress. Unfortunately, no matter how inviting your bed is, if your mind keeps racing you might not be able to get sleep. So try to practice some mindfulness, yoga, or meditation before bedtime each night. Deep breathing exercises can also help quiet your mind by allowing you to focus just on breathing. And a long bubble bath with calming scents can also help you get ready for rest.
Create a Relaxing Environment
Another way of fixing sleep issues is to create a relaxing environment. Invest in a supportive mattress that will prevent you from waking up with soreness. In addition, try to make your room as dark as possible with black-out curtains or an eye mask. Keep the temperature on the cooler side to promote better sleep. You might also want to try a sound machine or earplugs if you find that noises are waking you up throughout the night.
Practice Healthy Daytime Habits
Sometimes fixing sleep issues needs to start during the day. Your body will be more primed for rest if you have exercised during the day. So try to take a walk, go for a jog, or do some sort of physical activity each day. In addition, eating healthy and correctly portioned meals will help your body relax during sleep. Overeating before bed can keep you awake at night, as can eating foods that cause indigestion. Getting plenty of water will also help with digestion and let your body rest more easily during the night.
Stick to a Schedule
Finally, fixing sleep issues is easier if you try to stick to a set schedule every day. Waking up at the same time each morning, and going to sleep at the same time each night lets your body become more in tune with healthy sleep cycles. In addition, it can be helpful to make sure that you’re getting plenty of sunlight during the day, especially in the morning. This exposes your body to serotonin, which makes your body produce more melatonin at night. It can help you rest more soundly, and also helps your body with its circadian rhythm.
Tossing and turning all night long can leave you feeling grumpy and out of sorts the next day. So it’s important to try fixing sleep issues so that you get more rest. However, turning to sleep medication to assist you can lead to addiction or make you less able to fall asleep on your own. It’s a great idea to first start by trying other methods for improving sleep. Try to get into a calm headspace before bed, and make your bedroom environment as soothing and welcoming as possible. In addition, try to make sure that you get exercise each day, eat healthily, and get plenty of water. Finally, try to stick to a schedule so that your body will know when it’s time to settle in to rest mode. Hopefully, you’ll be able to improve your sleep (and your mood) without resorting to sleeping medication.