Getting a full night of restful sleep can be difficult for some people. Stress, anxiety and certain health conditions can inhibit normal sleep patterns and cause insomnia. Prescription sleep medications can sometimes help, but these medicines can also have some unpleasant side effects. Anyone who’s looking for an alternative to getting a better night of sleep without having to take prescription sleep medications can try any of these safe and effective methods.
1. Get More Exercise
Working out can help put the body into a more relaxed state when it’s time to go to sleep. Exercising can also make a person feel more tired naturally and make it easier to fall asleep. Cardio and strength training workouts performed in 30- to 60-minute sessions most days of the week offers a great way to combat insomnia. Some of the best exercises include running, swimming and bicycling.
2. Take Sleep-Inducing Supplements
Certain supplements are known to promote better sleep and can be taken safely on a regular basis. Melatonin supplements are formulated to increase the body’s natural melatonin, which helps to control sleep and wakefulness. Kavinace Ultra PM dietary supplements that are available from an online seller like Accutrition can be ordered as well. Other supplements that help fight sleep deprivation include taurine, magnesium and vitamin B12.
3. Eat the Right Foods
In addition to taking certain supplements, simply eating the right foods can help people sleep through the night. Salmon, tuna and other types of fish are high in vitamin B6, which facilitates melatonin production. Other recommended food options include chickpeas, bananas and almonds. Dinking a glass of warm milk can help relax the body as well. It’s also best to avoid spicy foods and any other foods that could upset the stomach within a few hours before bedtime.
4. Have Sleep Apnea Treated
People with obstructive sleep apnea often have trouble sleeping through the night because of breathing problems. Sufferers sometimes find themselves waking up suddenly and gasping for air at various times during the night. Anyone who experiences symptoms of obstructive sleep apnea but is still unsure of whether they have the condition should consider undergoing a sleep study to get a proper diagnosis. If diagnosed, doctors and dentists can offer simple appliances that help open breathing passages to prevent airflow obstructions.
5. Maintain a Regular Sleep Schedule
It’s best to go to bed and get up at the same times each day so that the body automatically knows when it’s time to rest. Going to bed at different times can throw off the body’s natural clock and cause difficulties with falling asleep. Differences in sleep schedules between weeknights and weekends shouldn’t vary by more than one hour.
These methods have helped many people who struggle with sleep deprivation. Not only are they highly effective, they are also easy to incorporate into everyday life.