Sleeplessness is a condition that impacts a reported 35.2% of American adults. Studies also show that sleeplessness is linked to things like obesity, depression, and even relationship health. It’s no wonder that the international sleep aid market is expected to reach a reported 9 billion dollars by 2015. There’s good news though, there are ways for you to get better sleep without reaching for a pill bottle.
How you can fight being unable to sleep without the help of toxic drugs
There are tons of studies out there that mull over how you can sleep better. Most of them include easy lifestyle changes and things that are incredibly easy in the grand scheme of things. You have the power and control to fall asleep every night naturally and you don’t need some “magic pill” to get you there.
- Be a creature of habit – Create an all-inclusive bedtime routine
While it may seem silly to have a “sleep routine” as an adult, evidence is clear that this is something that’s necessary. Not only should you plan for about an hour of “down time” before you hit the sheets, but you should also wake up and go to sleep at the same time every day (varying only by an hour maximum on weekends or off days).
- Let your nose do the work for you – Practice aromatherapy for a full night of sleep
While you’re winding down for bed, studies show that short term aromatherapy can be fundamentally helpful in a goods night rest. One of the best scents for a restful night of sleep is lavender. You can get essential oils and vaporize them, rub them on your skin, or put a few drops in a hot bath to get better sleep!
- Sleep like a bear in the winter – Make your environment fully sleep conducive
Make sure your sleep environment is dark, quiet, and cool. Some studies recommend keeping your house approximately five degrees cooler while you sleep than you do during the day. If it’s particularly hot out, implementing a fan can help. Either way, keep the room cool and dark.
- Control your device usage – Dim the lights on your iPhone, iPad, Tablet, Computer, or TV
It has been reported that warmer color lighting will improve melatonin production; dim your lights for a better night’s sleep at least an hour before bed.
- Have serious bedtime rules – Keep your bedroom activities limited
There are very few things you should do in your bedroom. TV, Laptop use, work, and general daytime activity should not be included in this list. By teaching your brain subconsciously what the bedroom is for, your body will naturally adapt to sleeping there.
Sources: Some of these tips were adapted from (the natural sleep foundation).
- Sleep Tips from National sleep foundation
- Sleeplessness Percentage rates
- Sleep Aid Market Research
- Dim the lighting on your devices
- Lavender Aromatherapy:
