How to Sleep Better Without Medication

Do you have difficulty falling asleep or find that you frequently wake up at night? Do you want to stop using medication to get a good night sleep? Use these 10 simple tips and sleep well...naturally!

Difficulty: Easy

Instructions

1. Drink chamomile tea. Chamomile has been used throughout time as a very effective sleep aid. Chamomile is a common flowering plant that is easy to grow and can be found near the herbs at your local garden shop. The leaves and flowers can be dried at home using a food dehydrator or can be found already packaged as a tea at common grocery stores or health food stores. The tea is most effective when sipped a half an hour to forty-five minutes before going to bed.

2. Journal. If you find yourself lying awake at night, unable to turn your mind off, try journaling before going to bed. Journaling helps many to feel like they are "emptying" out their thoughts and are able to have a much clearer mind. Depending on what thoughts you find running through your head, this could be as simple as making a to-do list for the next day or allowing yourself to "free-flow" write anything that comes into your mind until you feel like you no longer have anything to write. On some days it may be several pages; other days, only a few words.

3. Meditate on your breath. You likely remember seeing mattress commercials, where the person who is unable to sleep is counting sheep. For a more convenient method - count your breath! Mediation is known to be calming to the nervous system and you do not need to be an expert to receive the benefits. Simply count your breath (inhale 1, exhale 1, inhale 2, exhale 2...) until you get to 10 and then start over. If you lose count, just start over at one. To stay even more focused, visualize the numbers as you count. You can visualize them being typed, drawn, painted, or as a deck of cards being flipped one at a time - whatever image works best for you.

4. Do inverted yoga postures. A mild inversion, such as Legs up the Wall, can help to calm your nervous system. Lie on the floor, letting your legs rest up the wall (your torso will be perpendicular to the wall). You want to be close enough to the wall that your legs are resting there, and you’re not feeling strain in the low back…usually about 6-8 inches from the wall is good. Start by holding the posture for about 3 minutes, and work your way up to 10 minutes. for more specific information on Legs up the Wall and other yoga postures, see Yoga Journals website: http://www.yogajournal.com/poses/690.

5. Stop drinking caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or all together (eliminate caffeine from your diet gradually to avoid headaches). When you need a mid-day pick me up, take a brisk walk around the block, get some fresh air and get your heart rate up.

6. Exercise in the morning. While it is important to get regular exercise, exercising too late in the day actually stimulates the body, which can make it difficult to fall asleep. Shifting your daily schedule to allow for exercise before work rather than after can actually make it easier to fall asleep and sleep better.

7. Avoid napping. If you have trouble sleeping at night, you may be tempted to nap during the day. However, you may be doing more harm than good by confusing your body's clock. As you begin to stop napping during the day, you may feel more tired. But after about a week, your body clock will shift making it easier to stay awake during the day and sleep at night.

8. Lavender aromatherapy. Try using a lavender scented eye bag. The scent will not only help you fall asleep, but the weight of the bag will relax the muscles around your eyes and forehead. The bag will also help to keep the light away from your eyes, making it easier to fall asleep.

9. Take a warm bath. A warm bath may not only be relaxing to your muscles, but also to your mind. Make it a relaxing event - light some candles, play relaxation music, add essential oils or bubble bath.

10. Give yourself some downtime and create a bedtime ritual. Rather than staying busy right up until bedtime (watching tv or reading, eating a late dinner, cleaning, talking on the phone...), consider taking an hour before bed, and following a few of the tips above. It is also helpful to be consistent - going to bed and waking up and the same times each day.

Tips & Warnings

• Learning to get a good night sleep naturally takes time and experimentation. Try a combination of these tips until you find what works for you.
• Do not stop taking medication without talking with your doctor first.