Ways to Sleep Better Without Taking Supplements

Millennial Magazine - sleep better

If you are unable to fall asleep without taking sleeping pills, you should try some of these tried and tested tips to develop better sleeping habits and get the proper rest you need. Taking pills is the easiest way to put your eyes to rest. However, they may be harmful to your health. Here is how you can start to sleep better without consuming sleeping pills.

1. Eat Sleep-inducing Foods

Foods like almonds, kiwi, warm milk, lettuce, fatty fish, chamomile tea, and walnuts help you sleep better due to the presence of a variety of nutrients, enzymes, and amino acids. These components are known to balance hormones and regulate the body’s circadian rhythm. Chamomile tea contains stress-relieving properties and calms you down. One of the most important hormones, melatonin, is known to regulate the body’s sleep cycle and triggers sleep. If you suffer from insomnia, consume these food items regularly to treat the issue and get proper rest at night. Since some of these can cause indigestion, keep a sufficient gap between your dinner time and bedtime.

2. Get a High-quality Mattress

One of the most effective yet underrated ways to get proper sleep is by changing your mattress and pillows. Ultimately, it boils down to the comfort level of your bed and bedroom. Invest in a high-quality king mattress that supports your back and gives you space. Pay attention to the size and build of your pillows as well. Along with your weight and height, do not neglect your sleep position when buying a mattress. A support foam is ideal for people with heavier bodies as it keeps the spinal cord and back in a proper position. Wash your bedding regularly to keep them fresh.

3. Cut Back on Caffeine and Nicotine

Caffeine can disrupt your sleep cycle and cause anxiety. You should cut back on coffee, tea, and any other food items that contain caffeine. Even if you crave your daily cup of Joe, consume it at least 6 to 8 hours before going to bed to avoid sleep disruption. The same applies to cigarettes and alcohol. Cheese, turkey, yogurt, milk, and ice cream contain tryptophan, which can help to calm you down before bedtime. Magnesium relaxes muscles and can be found in bananas in abundance. The chemical of appetite and wakefulness, orexin, can be cut off or reduced in the presence of honey, which contains high glucose content.

4. Exercise and Meditate Everyday

Meditation can boost your mental health and relieve stress. The idea is to feel at ease and lighten your mind before jumping into bed. Avoid discussing intense or emotional topics when in bed. Practice gratitude or try journaling to calm your mind as it helps you sleep better. You can also increase physical activities during the day to tire your body and fall asleep faster. Take a walk for 30 to 40 minutes or hit the gym. You can also play a sport of your choice.

Follow these 4 tips to sleep better without sleeping pills or tossing and turning in your bed. You no longer have to stay awake until 2 AM. Over time, your body will get used to your new routine and adjust its clock accordingly to sleep faster.

What do you think?

Written by Hannah Whittenly

Hannah Whittenly is a freelance writer and mother of two from Sacramento, CA. She graduated from the University of California-Sacramento with a degree in Journalism.

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