How to Get a Good Night's Sleep Without Medication

If you've ever had problems getting to sleep, then you know what a serious toll it can take on your quality of life. Trouble sleeping can be so taxing that many people turn to medication before they explore any other options.

Barring a sleep disorder, the key to a good night's sleep is often as simple as changing your habits and training your body to know when to sleep.

Follow these easy steps, and you may find that you can toss the addictive pills and start enjoying sound sleep.

Difficulty: Easy

Instructions

1. Associate your bedroom with sleep. Many of us watch television, eat, chat, use the computer and work in the bedroom. But when you do these things, it trains your brain to stay awake in the bedroom because you will likely have things that you want to get done. If you simply take all of the activities out of the bedroom and make it a place where you only sleep (and maybe have sex) then your brain will begin to automatically switch to sleep mode as soon as you get in the bed instead of fighting you when you're trying to get a good night's sleep.

2. Keep a Sleep Schedule. Another great way to train your brain to get a good night's sleep is to let it know what time of day it should wind down. If you get into bed and prepare to sleep at the same time everyday, after a few weeks, you will find yourself nodding off at that time automatically. To help the process along, start a bedtime ritual. Have a bath before bed, read a book (not in bed), or do something else relaxing that will encourage your body to wind down to sleep mode.

3. Get outside. People who don't get enough sleep often don't get enough exercise or time outdoors. Daily exercise helps to tire you out, and regulate your bio-rythms, making it easier to sleep (and do other things as well). Exercising outside is doubly good for a good night's sleep, because sunlight stimulates the production of melatonin which is the hormone in your body that regulates sleep.