How to Sleep Without Sleep Aids

There’s nothing more natural than a good night’s sleep – it’s programmed into our DNA as a basic daily requirement. Literally everyone on the planet needs regular sleep to replenish their body and their mind. Few of us can go without sleep for very long before we lose the ability to concentrate or focus. And ultimately, long-term lack of sleep endangers our health. Sleep is a necessity.

Unfortunately for many, a good night’s sleep is an elusive goal. As many as 40% of people today get less than 7 hours sleep a night – and that number is growing. Also, nearly 50% of people report having some kind of sleep issue or problem multiple times a week or month. Each time resulting in a poor night’s sleep.

It’s no wonder then why sleep aids are in such high demand. For instance, prescription sleeping pills are hugely popular. And over-the-counter sleep aids, supplements, and natural sleep remedies are big sellers as well. These kinds of treatments don’t address the underlying cause of the sleep problems but they at least give individuals a temporary break and some much needed rest.

For those who have regular trouble falling asleep or simply staying asleep, a trip to the doctor is the first order of business. Inability to sleep soundly can be caused by an underlying medical condition or sleep disorder (e.g. obstructive sleep apnea). If that’s the case, the problem can be properly diagnosed and treated by a physician.

When sleep issues don’t have an underlying medical cause they can often be improved or resolved by making certain behavioral or “lifestyle” changes. That means examining what you do in the evening leading up to your bedtime and modifying or tweaking those behaviors to put yourself in a better position for a good night's sleep. Here are some things that have worked for me.

Try to maintain a regular time for going to bed. Teach yourself to hit the covers every night at about the same time and wake up at the same time every morning. And try to do this even on weekends, vacations, and holidays. Your body will welcome the regularity and settle into a nice rhythm which will make it easier to get to sleep and stay asleep.

I exercise a little bit in the mornings before work; nothing elaborate, just some calisthenics and some resistance work. But I can honestly say it’s made a difference in my sleep. I fall asleep easier than ever before and hardly ever wake up in the middle of the night. It’s almost as if pushing my muscles a little bit extra in the morning makes it easier for them to relax at night. I’m pretty sure just about any exercise would have a similar effect – you don’t have to train for the Ironman Triathlon after all. But whatever you do, be sure to speak to your doctor before you begin any new exercise program.

Too many people in my opinion turn their bedrooms into multi-purpose rooms. For most, it’s an alternate TV room and that just doesn’t work for me. I’ve taken steps to make my bedroom quiet, dark, and set to a cool, comfortable temperature at bedtime. Psychologically it’s just more inviting and conducive to sleeping. Also, having a comfortable mattress and pillow certainly helps.

Overeating is a sure way to get a restless night’s sleep. And having too much caffeine or alcohol into the evening will cause a similar result. I try never to eat anything after 8:00 p.m. and that’s worked well for me. On those occasions when I do a little extra indulging (nobody’s perfect!) I’ve almost always paid the price with a poor night’s sleep.

Figuring out how to wind down after a long day is a change that made a huge difference for me. I’ve learned how to put away the work and even my thoughts about work as bedtime approaches. I keep away from the late night news (it’s all shootings and car chases anyway). And I take some personal quiet time – sometimes with a cup of chamomile tea out on my back porch. It puts me into sort of a relaxed “cruise-control.” It’s a simple thing, but for me it really works.

It’s a little illogical, but getting a good night’s sleep sometimes takes a little work. If you’re having trouble sleeping, examine the habits and routines you have in the evening and around bedtime. Maybe there are some changes you can make that will make a real difference in your sleep – not all sleeping problems need to be addressed by sleep aids.

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