(AscendHealthy.com) – Have you forgotten what it feels like to get a good night’s sleep without the help of medication? Insomnia and other sleep disturbances can really do a number on a person, but there are solutions. We have a few tips that might help you get back on track.
Try These 5 Tips to Get Better Sleep Without Medication.
1. Do Something Fulfilling
You can’t fall and stay asleep without melatonin, and you can’t produce melatonin without serotonin. If you’re depressed or taking medications that affect the levels of chemicals in your brain, you might be short on some of the building materials you need to manufacture melatonin. Find ways to enrich your days and improve your mood to help your brain make up the deficit.
2. Get Some Sunshine
The amount and timing of your sunlight exposure can have huge effects on your sleep/wake cycle. Sunlight affects serotonin (and therefore also melatonin) levels, so if you haven’t been getting enough time outdoors, you could wind up feeling depressed and having a hard time sleeping. Vitamin D deficiency, which can also occur when you’re not getting enough sunlight, can contribute to problems sleeping as well.
3. Find the Right Foods
Try switching up the types of foods you eat for dinner and evening snacks to increase your melatonin levels. Some great food sources of melatonin include salmon, eggs, long-grain rice, barley, oats, strawberries, tart cherries, grapes, mushrooms, nuts and seeds. Foods high in melatonin may also be a great alternative for treating jet lag.
4. Check Your Sleep Hygiene
Some people can improve their sleep quality by changing certain aspects of their routines. Good sleep hygiene is vital to getting a consistently good night’s sleep. A few ways to ensure good sleep hygiene include:
- Having a consistent bedtime routine.
- Giving yourself at least 7 hours to sleep each night.
- Cutting off electronics 30 minutes before you want to sleep.
- Staying out of bed except for sleeping and having sex.
- Limiting food to small snacks before bed.
- Exercising regularly.
- Avoiding alcohol and caffeine in the evenings.
- Making the bedroom comfortable, quiet and dark.
These might seem like small measures to take, but they really can make a difference.
5. Try Nightly Meditation
This is another strategy that might seem a little out there, but it really can make a difference. Studies have shown mindfulness meditation can calm the mind and put the body in a more relaxed state, making it easier to fall asleep. Try a guided meditation through Calm or Headspace. For a broader variety with no fees, do a search on YouTube and find a free meditation that resonates with you.
Sleep doesn’t have to elude you, and you don’t need to resort to medications to get the rest you need. Try the above tips and see what works for you. You may decide to toss out the sleeping pills for good.
~Here’s to Your Healthy Ascension!
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