Sleep Easy: A Better Night’s Sleep Without Sleep Aids

Sleep aids are commonly used to help people fall asleep at night. Sleeping pills and other drugs are some of the most common sleep aids that people use. There are other and more natural things that you can do to get a better night’s sleep without the use of any drugs.

Altering some of your daily habits will help you to get the better night’s sleep without the sleep aids. Stop taking naps. Taking naps will throw off your body clock and make it even harder to fall asleep at night. If you must nap because you are too tired then you should do it earlier in the day. Take your nap at least six hours before your bedtime so you will be tired again at the end of the day. Don’t nap for more than twenty to thirty minutes at a time; any more than that will become a deeper sleep and throw off your body clock no matter how early in the day the nap was taken.

A bedtime ritual will tell your body it’s time for rest.

Another way to get a better night’s sleep without the help of a sleep aid is to limit your intake of caffeine products and alcohol. Caffeine is found in sodas and many other food products. If you are having a hard time getting and staying asleep then you should avoid any foods that contain caffeine. Alcohol will have the same effect. A small nightcap can still be enjoyed but two to three hours before your bedtime. Both caffeine and alcohol can disrupt you from sleeping through the full night and make it harder to fall asleep again. Smoking will also cause the same sleeplessness so it is a good idea to either quit or have your last dose of nicotine two to three hours before bedtime also.

Exposing yourself to sunlight or bright lights when you wake up in the morning will help your body become regulated to a natural biological clock. You should do the opposite at night to get your body clock regulated. You can use dimmer lights throughout your house to keep things darker at night and still be able to keep your house bright in the morning. A good biological clock will help you get a better night’s sleep without the help of sleep aids.

Exercise is great for your body and great for your sleep. However, you shouldn’t exercise right before bed because this will increase your blood flow and make it hard for you to fall asleep. Instead you will want to exercise early in the day in the morning or afternoon for about twenty to thirty minutes each time. Getting a daily dose of exercise will really help you to get a better night’s sleep without the help of any sleep aids.

Start a good bedtime routine. This gives your body the cues it needs to realize it is time for bed. Do the same things every night until you have made it a habit. You should do relaxing things during this time like reading a book or taking a warm bath. You can incorporate a cup of herbal tea at the same time as these nightly rituals and still be able to fall asleep without any heavier sleeping aids.

Along with a nice bedtime routine you should also give up all electronics in your bedroom. Get your mind and body to recognize that your bed is for sleeping. This is particularly true if you are having a hard time falling asleep or staying asleep. Make your bedroom a sanctuary for sleep. If you have a lot of noise in the bedroom you should think of using a fan or white noise machine to cancel out some of the extra sounds. You should also keep the bedroom a tad cool for comfortable sleeping without sleep aids.