How to Improve Your Sleep Habits

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It seems like sleep should come naturally. But when it doesn’t, you might quickly find yourself pleading, “Help me sleep!” It can be a frustrating, unnerving experience to have insomnia, characterized by difficulty falling or staying asleep. You might lie awake for hours in bed at night. When you awaken without feeling refreshed, this problem quickly becomes a drag on the rest of your life and health.

Home Remedies When You Can’t Sleep

  • The first task to sleep better at night is to improve your sleep hygiene, which refers to following the guidelines for better sleep.
  • These steps may initially seem straightforward, but because they involve modifying your behaviors in relation to your sleep, they can be challenging.
  • For those who have difficulty with insomnia, there are a handful of options to help you sleep. One treatment option is sleep restriction.
  • This involves limiting the amount of time that you spend in bed (often to 7-8 hours) so that the time you are there you are more likely to spend asleep.
  • It can also be useful to observe a behavioral change called stimulus control. Stimulus control helps break the association between your bedroom and not being able to sleep.
  • There are other non-medication options that might be helpful. Some people find benefit with the use of aromatherapy, although research studies may not support its use. 
  • Various relaxation techniques, including the use of biofeedback and breathing techniques, may also establish a connection between your mind and body. This can be incorporated into your bedtime rituals and make it easier to relax and transition into sleep.
  • Finally, you may find yourself turning to over-the-counter medications to help your sleep. One of the most common is a naturally occurring hormone called melatonin.
  • It is sold in many pharmacies and herbal supplement stores. It can be highly effective if you have insomnia related to a poorly timed circadian rhythm. 

If you still struggle to sleep, you may be compelled to look at other options, including seeing a sleep specialist.


Source: https://www.verywellhealth.com/sleep-improvement-techniques-and-ideas-3014933

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.