How to Get Better Sleep Without Medication

We all need to sleep. The better you sleep the better you feel. The sooner you check out these easy steps to sleep better without medication, the sooner you will sleep better.

Difficulty: Easy

Instructions

1. Exercise
   
   Exercise is not only good for your heart and body, but it is good for your mind too. Exercise will relieve stress, release endorphins, and help you sleep better at night. Try not to exercise too close to your bedtime. This should help your sleep significantly.

2. Down Time
   
   You need some time before bed to unwind This means no TV, computer, or anything stimulating before bed. Many people are able to relax by reading a book in bed. See what works for you.

3. Nutrition
   
   Food or drinks with caffeine (coffee, soda, chocolate) could keep you form sleeping better. Avoid these foods 3 to 4 hours before bed. Don't drink too much of any fluids before bed because you will obviously have to wake up to use the bathroom. Foods that might help you sleep are herbal tea, warm milk, and honey. You could also try the dietary supplement, melatonin, which has proven effective for some people.

4. Waking Up
   
   Maybe you didn't sleep enough, or you could always just have trouble finding the motivation to get out of bed. Follow this order after you hear your alarm:
   1. turn on the lights and a radio, turn off the fan or A/C
   2. prop your pillows up behind you and sit up. Take a couple of minutes to let the light wake you up
   3. shower and drink a hot cup of coffee

Tips & Warnings

• Be aware of your anxiety and take your relaxation time seriously if you want to improve your sleep
• Melatonin is a sleep aid, but not a sleep medication
• If you still cannot sleep better, contact your doctor

Resources

• understanding sleep
• 10 tips for sleeping better

[jaicard]

on 10/23/2009 Great advice! It's always better to find an alternative to medication.