With the busy lives we lead, most of us have trouble settling down for a good night’s sleep. And yet, getting at least seven hours of sleep every night is as essential for our well-being as nutritious food and clean water. Unfortunately, the availability of over-the-counter sleeping aids leads people to taking the easy way. All too often, this proves to be counterproductive because sleeping aids can nurture dependence.
A better option for most individuals would be a natural and non-pharmaceutical approach to getting quality sleep. In this post, we cover some of the best ways to get a good night’s sleep without medication. For sleep troubles, try a couple to see which ones work best.
5 Effective Ways to Get a Good Night’s Sleep Without Medication
1. Have a nightly routine
This is probably the best way to get a good night’s sleep without medication. Preparing yourself to go to bed by going through the motions of taking a warm bath and changing into your bedclothes helps your body understand that it is now time to rest and unwind. It is also a good way to discipline yourself to go to bed early enough so that you can clock in enough bed hours. Having a nightly routine is much better than simply waiting until you feel so tired that you just nod off.
2. Be more active during the day
Before desk jobs became the norm, people used to go early to bed because they were tired from physical labor. Nowadays, with most of us spending more than eight hours a day sitting down, we are rarely tired enough to welcome turning in early. By making it a point to get at least half an hour of exercise daily—even if it’s nothing more using the stairs or going for a quick jog after work—you are teaching your body to welcome sleep once bedtime rolls around.
3. Try soothing herbal teas
If you want to get a good night’s sleep without medication, you should try a warm cup of herbal tea. Lavender and chamomile are just two herbs which promote relaxation. Herbal teas contain little or no calories (unless you add sugar or cream) and they also have other beneficial ingredients like antioxidants.
Read also what to drink before bed.
4. Background Noise
The power of music to soothe and relax is one that is well-known. This was why lullabies were written. If you are too old for lullabies, playing some nice music can clear your mind enough to get you in a drowsy state of mind. Classics are always a good bet, through some smooth jazz may work better for some. When playing nighttime music, look for slow beats and mellow tones—obviously, an upbeat song will do the opposite.
If music doesn’t seem to work, try nature sounds like the sound of a rainforest or whale songs. There are a number of sound tracks containing nature sounds, and some people swear by them. Or if you happen to live in an area which gets a lot of traffic, playing white noise can help.
5. Shut the TV off
TV watching is indeed a passive activity but it stimulates your brain so that it delays relaxation. Avoid watching TV right before going to sleep. In fact, if you could make a point of turning it off at least an hour before you are supposed to sleep, you will find that by the time that the hour is up you will be more than ready to catch forty winks. By the way, surfing online or playing digital games also falls in this category.
These were just some of the ways to get a good night’s sleep without medication. How do you prepare for bed – please share your tips in the comments below.
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Author Bio- Jacob Seeley is a Global Brand manager coolflexmattresses.co.uk. CoolFlexMattresses are online retailers of memory foam mattresses. Coolflex offers a wide range of mattresses whether you are looking for a double, single or king size.