How to Get Better Sleep Without Harmful Sleep Medication

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By PhiMcRee
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Get better sleep safely

Everyone at some points needs to get better sleep. Whether it be insomnia, sleep disorders, sleep apnea or simple stress and anxiety, everyone has had sleep disorders at some point in their life. A lack of good, sound sleep can lend itself to other health concerns. During sleep is when the body rests and repairs itself in preparation for the next day. It is important to get better sleep and many people do not. An over the counter sleep aid and prescribed sleep medication may help for a time, but they are usually a short term fix to the problem. There is no magic pill to cure sleep problems, the simple natural sleep remedies below will guide you to a better night's sleep.

Difficulty: Easy

Instructions

Step 1

Photographer Roger Kirby

Start the day right. Surround yourself in a bright environment. Open curtains and blinds. At the very least, turn on lights. Be illuminated and cheerful all day long. If you want to get better sleep at night, you have to start working on it from the time you wake up.
Step 2

Photographer Sanja Gjenero

Get plenty of exercise. It does not matter what type of exercise works best for you, but you need to get exercise during the day. Not only does exercise help keep you healthy, but it reduces stress, which helps you get better sleep at night.
Step 3

Photographer Sanja Gjenero

Avoid Alcohol, caffeine and smoking. Caffeine can interfere with sleep up to 12 hours after it is consumed. Although alcohol is a depressant and can make you sleepy, the quality of sleep after drinking alcohol is not as good. People who smoke often find their sleeping patterns interrupted. During the long hours of the night, the body actually begins to develop withdrawal symptoms that can wake up a smoker.

It is also good to avoid rich, fatty foods, especially within two hours of bed time. These foods take more effort for the body to process and can lead to indigestion. However, a healthy snack before bedtime can be beneficial. Calcium rich snacks promote solid sleep. That is why the age old remedy of drinking a glass of warm milk has stood the test of time.
Step 4

Photographer Paul Harvey

Set a regular bed time and keep the room in such a way as to be conducive to sleep. The bedroom should be dark, warm, quiet, and comfortable. It should feel safe and used primarily for sleep.

Set a routine for bedtime, which might include reading a book, writing in a journal, meditation or another relaxing activity you enjoy. Once relaxed, some simple aids may help with falling asleep and staying asleep. A sleep mask could be used to block any excess light. A simple bedside fan could be used to reduce noise and allow you to get better sleep.