If you’ve been having trouble sleeping lately, you’re not alone. Approximately a quarter of individuals in the U.S. report difficulty sleeping. Prescription medications may seem like the easiest course of action, but there could be some negative drawbacks. Many people become wholly dependent on their medications in order to get to sleep. Some medical providers have warned that medications will lose their efficacy over time. In addition, some people report negative side effects such as feeling sluggish when they get up in the morning. Ultimately, you may want to consider some natural alternatives before starting a prescription regimen for help getting to sleep.
Try an All-Natural Supplement
CBD softgels with melatonin are an all-natural sleep remedy that can promote relaxation and deep rest. CBD can help to alleviate anxiety or racing thoughts that may keep you from feeling ready to turn in. It can enhance your sense of overall wellbeing and create a very calming effect. Melatonin is something that your body produces naturally, and it’s production typically increases after the sun goes down to help prepare your mind and body for rest. Supplementing your body’s natural melatonin production can help enhance your body’s ability to stay within its natural sleep rhythm and become less susceptible to stressors. Combining these two compounds can make it easier to wind down and get ready for rest.
Limit or Filter Your Screen Time Before Bed
When your eyes take in a lot of blue light on a screen before bed, it can interrupt your body’s melatonin production. Exposure to light is part of how your body knows when to produce melatonin, so introducing strong blue light will confuse your natural circadian rhythm. In addition to suppressing melatonin, blue light can be particularly stimulating to neuroreceptors in your brain. It’s advisable to limit your screen time one to two hours before your preparing to turn in. Alternatively, you can wear lenses that help filter blue light. These lenses have a slightly yellow tint, but it’s barely perceptible and many regular glasses wearers prefer having them on all of the time. If you usually wear corrective lenses throughout the day, you might like the added benefit of being able to minimize the straining effect that prolonged exposure to blue light can have on your eyes.
Exercise During the Day
Studies have shown that moderate to vigorous aerobic exercise can improve the quality of sleep. Preferably, exercise should take place during the day time. Exerting a lot of energy shortly before the time that you’re trying to sleep can cause your body to release endorphins and enhance energy. However, exercising during the day time can help to balance your mood and regulate your body’s energy levels. When your body has performed aerobic exercise during in the day time, it will make your body more ready for rest in the night time.
Avoid Excessive Caffeine Intake
A lot of people feel an appreciable effect from caffeine caused by highly concentrated beverages such as coffee and tea, however, many sodas also contain a significant amount of caffeine that can prevent you from getting sleepy. You’ll likely feel charged and overstimulated if you drink too much caffeine during the evening. Avoid caffeinated beverages four to six hours before you go to bed.
Don’t Eat a Lot Before Bedtime
When you eat a large meal right before bed, your body may stay awake to digest it. Even though some people can feel a little tired right after eating a big meal, this occurs because your body is using its energy for digestion and is usually short-lived As your body converts the food into energy, it will take it as a cue to apply the energy to an activity. Try not to eat too much during the evening hours; save your caloric intake for the daytime when you need the calories.
Don’t Stay Awake Worrying About Not Being Able to Sleep
If you’re overly anxious about being unable to fall asleep, your anxiety may keep you up. You’ll find yourself counting the passing hours until you have to be up, and worrying about it and cause overactive thoughts. In order to get really sleepy, you actually need to stop caring what you’re thinking about. If you go to bed but find that you’re just not ready, don’t lie in bed and get impatient. Don’t start worrying about what’s on your agenda for the day ahead. Instead, find a relaxing activity that can help you get sleepy. Try reading a book; reading can help make your eyes feel a little tired when your body is calming down and it will distract you from whatever is on your mind. If you’re not really into reading, try listening to an audiobook or a podcast. Ultimately, staying relaxed and not fixating on falling asleep can help you get to sleep.
Upgrade Your Mattress
Mattresses tend to wear out within about ten years, or it may be sooner depending on the quality and construction of your mattress. If your mattress is too soft, it won’t provide the lumbar support that you need, and you may feel the middle of your body sinking into it as though you were lying in a hammock. If a mattress is too firm, it will create too much pressure on your joints. Find a mattress that’s the right level of firmness that will make you feel the most comfortable.
Getting to sleep can be challenging sometimes, but don’t you’re not helpless. Use simple but effective techniques to fall asleep and get the rest that you need.