Do you have trouble sleeping at night and aren’t able to exactly pinpoint what is causing it? Don’t worry, you’re not alone, chronic Insomnia affects about 10% of the US population, and another 5% has the restless legs syndrome, a neurological disorder that mostly affects the elderly. In this post, we are going to look at some of the solutions without the need to take prescription drugs.
Turn down the heat
It’s easier to fall asleep in a cooler environment, we all notice this ourselves during the summer when it’s much too warm in our sleeping room so perhaps it’s time for you to get an air conditioner installed. Turning down the heat about 2-3 degrees might just do it for you.
Try sleeping naked
This allows you to let your skin breathe and that automatically cools your body. Another study showed that couples who sleep naked have an increased feeling of intimacy which results in happier couples when they wake up in the morning so it’s at least worth a try.
Dim the lights before you go to bed
Especially if you work behind a laptop there are special apps that you can install that will dim the light for during the evening/night. Simulating a natural pattern and making you feel sleepy automatically, it’s all about your internal clock that’s probably messed up.
Exercise more during the day
It could very well be that you don’t do enough during the day if you only sit on a couch or behind a computer your body is simply not tired enough to fall asleep at night. I see that myself turning normal days into 25 hours and going to bed a little later each night so introduce some sort of sport or cardio in your life so that you’re tired enough to fall asleep.
Can’t sleep? Get out of bed
Just lying there isn’t going to help you so get out of bed and do something that either makes you tired or that’s boring enough, like reading a book that you’re not a huge fan off, soon your eyelids will become heavier and than it’s time to go back to bed.
Listen to meditation music
You will find numerous meditation sessions on Youtube that talk you to sleep, keep it next to you and you will soon sleep like a baby. I tried this myself a few times and the result was surprising, within 5-10 minutes I fell asleep and woke up 6-8 hours later.
No kids or pets allowed
We understand that if your child is under the age of eight that it might be scared sometimes and wants to sleep with you, there is absolutely no problem with that but once they get older they have to sleep in their own bed, no matter what, the same applies for pets.
Write off your stress
If you think too much one very effective way to reduce your stress is by writing, so take a pen and paper and start writing down what you worry about. This will not just help you sleep better, it will also heal emotional problems and calm your mind.
Turn your clock around
It makes no sense to look what time it is when you wake up in the middle of the night as it will only stress you out, seeing that it’s only 2 AM, so move that clock away and try to catch some sleep again, trying won’t hurt you.
Expose yourself to light
During the day that is, it’s important that your internal clock is calibrated the right way so if you spend your day in a poor lid room it’s only natural that your body doesn’t realize when it’s time to sleep so this is one of the things you can do if you have a sleeping disorder.
Take a hot shower
The heat will relax your muscles and decrease any stress that you may have, even better if you have a bath so that you don’t have to stand there, just watch it that you don’t fall asleep in your bathtub.
Turn off notifications on your phone
This is one of the most important ones, there’s nothing so annoying to hear Facebook and Line notifications when you’re trying to get some sleep, simply go to the App settings and turn off all notification or put the volume at zero, or even better turn your phone off altogether.
Some final words
Most sleeping disorders are a result of our daily rhytm so we can change that back, if something traumatic happened in your life or your enduring a lot of stress then the above tips should definitely help you. Don’t go to the doctor to get prescription drugs, there are also homeopathic products that you can look into that provides you a better night of sleep.