5 Tips to Help with Insomnia for a Restful Sleep

According to the National Sleep Foundation, most adults need between 7 and 9 hours of sleep every night. However, many people struggle to get enough shut-eye; leading to fatigue, irritability, and a host of other health problems. Many people find it hard to sleep without medication. Fortunately, if you're looking for ways to improve your sleep, you can make a few simple changes that do not require medicine. For example, sleep music can help you relax and make you fall asleep on time. These tips will enhance your sleep and improve your overall health dramatically. 

1. Exercise Before Sleeping

Most people are aware that exercise is good for their health, but few realize the extent to which it can improve their sleep. Exercise helps to regulate the body’s internal clock, or circadian rhythm, which regulates the natural sleep-wake cycle. It also leads to the release of endorphins, which have a calming and relaxing effect on the body. Research has shown that people who exercise regularly are less likely to experience sleep disorders such as insomnia.

2. Take a Warm Bath Before Sleeping

There's nothing more relaxing than a warm bath before bed. And it turns out, there's scientific evidence to support the sleep-promoting benefits of this simple night-time ritual. A warm bath increases your body temperature, and as your temperature starts to drop back down after the bath, it signals to your body that it's time to sleep. The act of soaking in a warm tub can help to soothe muscle tension and ease anxiety, both of which can contribute to a better night's sleep. So next time you're having trouble nodding off, consider taking a warm bath before turning in for the night.

3. Disassociate Yourself from Technology

It's no secret that our world is increasingly reliant on technology. We use it for work, communication, and entertainment. However, this constant exposure to screens has a negative impact on our sleep. 

Studies have shown that the blue light emitted by screens suppresses melatonin production, making it harder to fall asleep. The mental stimulation of using technology can make it difficult to quiet the mind at night. As a result, dissociating from technology an hour or so before bed can help you to get a better night's sleep. Turning off screens at least an hour before bedtime and reading or doing a relaxation exercise can help you to fall asleep more easily and wake up feeling rested.

4. Sleep Music

Studies have shown that sleep music can help to slow the heart rate and breathing, relax muscles, and reduce stress levels. As a result, listeners are able to fall asleep more easily and stay asleep for more extended periods of time. There are many different types of sleep music available, from classical selections to nature sounds, so it is essential to find a style that works best for you. With a little trial and error, you can find the perfect sleep music to help you get the restful night’s sleep you need.

5. Avoid Caffeine

Caffeine is popular among many. Coffee, soft drinks, and tea are all commonly utilized. While these may help you stay awake during the day, they really hinder sleep. For healthy sleep hygiene, many psychologists recommend avoiding caffeinated drinks at least 4 hours before sleeping.         

It is no secret that a good night's sleep is vital for overall health and well-being. Sleep helps the body to repair and regenerate, and it also plays a role in memory and learning. If you are having trouble sleeping without the use of medication, try these simple changes to your routine. From using sleep music to exercising, these natural sleep remedies can reduce the time for sleep onset and make it easier for you to fall asleep. Happy sleeping!

Resources:

1. Cordi, M. J., Ackermann, S., & Rasch, B. (2019). Effects of relaxing music on healthy sleep. Scientific reports, 9(1), 1-9.

2. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Hillard, P. J. A. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep health, 1(1), 40-43.

3. Naumann, J., Kruza, I., Denkel, L., Kienle, G., & Huber, R. (2020). Effects and feasibility of hyperthermic baths in comparison to exercise as add-on treatment to usual care in depression: a randomised, controlled pilot study. BMC psychiatry, 20(1), 1-13.

4. Shechter, A., Kim, E. W., St-Onge, M. P., & Westwood, A. J. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of psychiatric research, 96, 196-202.

5. Tai, Y., Obayashi, K., Yamagami, Y., Yoshimoto, K., Kurumatani, N., Nishio, K., & Saeki, K. (2021). Hot-water bathing before bedtime and shorter sleep onset latency are accompanied by a higher distal-proximal skin temperature gradient in older adults. Journal of Clinical Sleep Medicine, 17(6), 1257-1266.

6. Xie, Y., Liu, S., Chen, X. J., Yu, H. H., Yang, Y., & Wang, W. (2021). Effects of exercise on sleep quality and insomnia in adults: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Psychiatry, 676.