Getting sufficient sleep is very important for the human body. It is during sleep that the body repairs and heals itself. However, in today’s fast-paced world sleep deprivation is so common and widespread that many people do not even know that they are suffering from it. Besides sleep deprivation, constant use of screens and gadgets has led to disruption of sleeping patterns for a considerable number of individuals.
In the U.S., 4% individuals use prescription sleeping aids to get a good night’s sleep. However, experts say that while you do doze off after these medically subscribed sleeping pills, these are not always safe and their use should be limited. Also, there is evidence to suggest that the sleep quality after a sleeping pill is not the same as one you would get if you could sleep naturally. Sleeping pills impair the ability to reach the deeper stages of sleep, thus making you feel lethargic and unrested even after waking up.
What many people don’t know that there are natural ways to fall asleep which are much better than sleeping pills? We shall list them down.
- Stick to a well-set schedule
Going to the bed same time every day and getting up at the same time every morning does wonders and this applies even to the weekends. A steady sleep routine keeps your biological clock steady, allowing you to rest more easily and fall asleep quicker. A hectic long day of work and a well-planned evening would yield you a good night’s sleep as you’ll be tired enough to think of something else. Plus, the exposure to a regular pattern of light and dark helps to stay in synchronization by drawing the window curtains or going outside as soon as you wake up.
- Exercise and Meditation
If your mind starts to go through a million different thoughts right after you hit the pillow then you should try meditation. Meditation will help you to train your mind to relax. Research has shown that people who practice meditation regularly are better sleepers.
For some, exercise can do the trick. A morning run or a bout of yoga, whatever works for you. Evidence shows that people who exercise get better sleep. Try to get at least 150 minutes of exercise per week. Not only will you sleep better, but you will also be more active throughout your day.
- Your bedroom should be a sleep inducing space
Start with basic and ban all screens. Be it your smartphone, kindle or the laptop. Just stop using screens before asleep. This is because by using screen you trigger cognitive stimulation which is the exact opposite of what should happen when you need to sleep. Make sure you have the right kind of pillow and mattress for the kind of body you possess. Go through the internet and find out mattress inquirers to land on the most comfortable thing matching your needs. Especially, for those who bear some kind of back or neck pain getting themselves a good and comfortable piece of bedding is immensely important.
Lavender certainly aids in sleep proven by studies and is a non-toxic cheap way to get into peaceful slumber. Aromatherapy cannot cure insomnia or the root cause of it but can certainly help you relax and calm yourselves down before your intended bedtime. Find a spray with a tinge of real Lavender and spray it around your pillow before bedtime or buy yourself a lavender filled pillow.
The most wonderful way of relaxing is to take a hot bath before going to bed. It calms your nerves down and you feel like a lot of burden is off your shoulders. Make sure you don’t bath immediately before going to sleep. Instead, get yourself a shower an hour before going to bed so that you have the time to normalize the blood circulation that was boosted after the bath.
- Do not eat before sleeping
If you are facing any health issue such as diabetes than you can eat according to the schedule of your ailment but if isn’t the case than try not to eat your meals before sleep. There are certain diet components such as carbohydrates, spicy foods and foods with caffeine that make it hard for you to sleep therefore, schedule your meal at least an hour before going to sleep and may be more.
- Turn off the lights
Make sure your window treatments, your curtains mask out all the light. Generally, people face difficulty in falling asleep or staying so in the light. So, for those facing sleeping disorders this is something they need to eradicate right away. Especially, if your schedule requires you to sleep when the sun is out, it gets very difficult to sleep and creating a dark serene environment in the bedroom is a must. Eye masks are also one of the remedies of hiding out the light and one should try them in order to filter out the light.