Gina Johnson
Sleep is a natural and critical function, but millions of people struggle to fall asleep, stay asleep, and get sufficient restorative sleep. While sleeping pills may be effective in the short term, they can cause side effects and dependency issues. To sleep better without medication, it is important to address the underlying causes of sleep disturbances, such as stress, diet, or poor sleep habits. Natural sleep strategies involve creating a relaxing bedtime routine, optimizing your sleep environment, and making healthy lifestyle changes. This includes reducing exposure to blue light from electronic devices before bed, as this can interfere with melatonin production, a hormone that helps regulate sleep. Additionally, adopting relaxation techniques such as meditation, deep breathing, and gentle yoga can help calm the mind and prepare the body for sleep.
| Characteristics | Values |
|---|---|
| Drinks | Warm milk, chamomile tea, tart cherry juice, passionflower tea |
| Mattress and pillows | Comfortable and supportive |
| Noise | Distracting, prevents sleep onset, lowers sleep quality |
| Alcohol | Disrupts sleep rhythms |
| Screens | Avoid one hour or two before bed |
| Bedroom | Associate with sleep, not other activities |
| Journal | Record nighttime routine, food and drink, medications |
| Bedtime temperature | Adjustable layers |
| Behavioral therapy | Change thoughts and behaviors |
| Melatonin | A natural hormone that helps regulate the body's sleep cycle |
| Magnesium | May improve sleep in older people and those with restless leg syndrome |
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What You'll Learn
Avoid screens and blue light before bed
Avoiding screens and blue light before bed is crucial for a good night's sleep. The blue light emitted by smartphones, tablets, and other electronic devices mimics daylight, tricking your brain into feeling alert and suppressing melatonin, a hormone that regulates your sleep cycle. To improve your sleep, it is recommended to stop using these devices one to two hours before bedtime.
It is important to establish a bedtime routine that does not involve screens. Instead of scrolling through your phone or watching TV, try engaging in calming activities such as reading a book, practising mindfulness, or doing gentle exercises. These activities can help signal to your body that it is time to wind down and prepare for sleep.
Additionally, you should avoid keeping your mobile devices near your bed while sleeping. The presence of these devices has been associated with worse sleep quality. Instead, try to keep your bedroom a screen-free zone, associating your bed only with sleep and relaxing activities.
If you find it challenging to fall asleep without the presence of your phone, try placing it out of reach or turning it off completely. You can also utilise features like "Do Not Disturb" or "Night Shift" modes, which reduce the amount of blue light emitted by your device. These small changes can make a significant difference in improving your sleep quality.
By avoiding screens and blue light before bed, you can create a healthier sleep environment, promoting better sleep habits and a more restful night's sleep.
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Try melatonin supplements
Melatonin is a natural hormone that helps regulate your body's sleep cycle. It is produced by a gland in the brain and helps you fall asleep. While most people's bodies produce enough melatonin for sleep, those experiencing insomnia or jet lag may benefit from taking melatonin supplements. Melatonin supplements are generally safe for short-term use and can help you fall asleep faster, improve your sleep quality, and increase your sleep duration. They are available over the counter as dietary supplements.
However, it is important to note that melatonin supplements are not approved by the U.S. Food and Drug Administration, and therefore may include unregulated substances that could be harmful. Additionally, melatonin supplements have been found to have potential side effects, including drowsiness, headaches, and vivid dreams or nightmares. It is always recommended to consult a healthcare professional before starting any new supplement regimen.
If you are considering taking melatonin supplements, it is important to first try to improve your sleep habits and create optimal conditions for melatonin to work effectively. This includes limiting screen time from computers, smartphones, and tablets, as the blue and green light from these devices can interfere with melatonin's effects. You should also maintain a consistent bedtime and wake-up time, avoid caffeine and alcohol later in the day, and sleep in a dark, cool, and comfortable bedroom.
If you are pregnant, breastfeeding, or have certain medical conditions such as an autoimmune disorder, seizure disorder, or depression, it is advised not to use melatonin supplements. Additionally, if you have diabetes or high blood pressure, it is important to consult your healthcare provider before taking melatonin, as it may affect your blood sugar and blood pressure levels.
For teens with delayed sleep phase syndrome, studies have shown that melatonin supplements can be beneficial when given under the supervision of a pediatrician. It is important to start with a low dose three to four hours before bedtime and gradually adjust the timing as the sleep cycle is moved earlier.
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Avoid alcohol
If you're having trouble sleeping, it's best to avoid alcohol. While a nightcap may help you nod off initially, it can disrupt your sleep later in the night. This is because alcohol interferes with your sleep cycle, reducing the quality of your rest.
When you drink alcohol, it is rapidly absorbed into your bloodstream, where it remains until your liver metabolizes it, typically at a rate of about one drink per hour. If you have alcohol in your system when you go to sleep, you will likely experience more deep sleep and less REM sleep than usual. Later in the night, once your body has metabolized the alcohol, you will likely experience more light sleep, which can lead to frequent wakings and fragmented sleep.
Over time, regular drinking can lead to chronic sleep problems and disorders like sleep apnea. It can also contribute to snoring by reducing muscle tone in your nose and throat, making it easier for your airway to collapse.
If you're struggling with sleep, it's best to avoid alcohol altogether and opt for a non-alcoholic drink instead, such as warm milk, chamomile tea, or tart cherry juice. These drinks may help you relax and feel tired without the negative side effects of alcohol.
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Practice behavioural therapy
Behavioural therapy, also known as cognitive behavioural therapy (CBT), is a short, structured, and evidence-based approach to improving sleep. CBT is most often used to treat insomnia. The therapy helps you change actions or thoughts that can keep you from sleeping well. It helps you develop habits that promote a healthy sleep pattern.
During CBT, a trained CBT provider helps to identify thoughts, feelings, and behaviours that are contributing to insomnia. They work with you to confront unhelpful thoughts and behaviours and teach you ways to overcome negative thoughts and promote positive attitudes and beliefs. For example, you may be taught how to change your muscle tension or brain waves to help you sleep. You would wear a device that signals to you the level of your muscle tension or brain wave frequency, and then you would try to change that level in a way that will help you sleep.
CBT also involves stimulus control and relaxation training. Stimulus control teaches you to use the bed only for sleep and sex. You are advised not to read, watch TV, or do anything else in bed. Relaxation training teaches you how to relax both your mind and body, helping you to reduce any anxiety or tension that keeps you awake.
CBT is not a quick fix. It can take time to learn and practice the skills learned in treatment. Some people find it helpful to track their progress over time to see small improvements that can encourage them to continue treatment.
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Drink herbal teas
Drinking herbal teas is a great way to help you sleep naturally without pills. While there isn't much scientific proof that herbal teas improve sleep, there's no harm in trying them, especially if you want a treatment without side effects or drug interactions.
Chamomile tea is a popular choice for promoting sleep. It's believed to contain flavonoids that may interact with benzodiazepine receptors in the brain, which are involved with the sleep-wake transition. Having a cup of chamomile tea some time after dinner may help you feel tired at bedtime.
Passionflower tea is another herbal tea option. Passionflower has been used for its calming properties by Native Americans for centuries. It contains GABA, a brain chemical that affects your mood and sleep. One study found that participants reported a better night's rest after drinking passionflower tea. Experts say passionflower is generally safe to consume in the short term.
You can also try drinking warm milk before bed. It is believed to be associated with chemicals that simulate the effects of tryptophan in the brain. Tryptophan is a chemical building block for serotonin, a substance involved in the sleep-wake transition.
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Frequently asked questions
There are many natural ways to improve your sleep. These include:
- Drinking herbal teas such as chamomile or passionflower tea
- Drinking warm milk or tart cherry juice
- Taking melatonin supplements
- Using lavender essential oil
- Adjusting your bedtime temperature by sleeping in layers
- Reducing noise and light distractions
- Avoiding screens before bed
- Reading a book
- Doing gentle exercises or practising mindfulness
The blue light emanating from smartphones, tablets and other screens mimics daylight, tricking your brain into feeling alert. One study found that using a mobile screen for at least 30 minutes before going to bed can negatively affect sleep.
You could try moving to another room to do something relaxing, or do something more active and productive. Keeping a sleep journal may help you identify any factors contributing to your insomnia.
Cognitive behavioural therapy can help you develop habits that improve the quality of your sleep. A therapist will work with you to identify thoughts and behaviours that are contributing negatively to your sleep patterns.
