Sleeping pills are becoming more prevalent in American society. One study said that roughly a third of all seniors use these pills on occasion to fall asleep. And the number is just as high among other age groups.
The problem is that long-term use of sleeping pills has been known to cause side effects, such as constipation and confusion.
You should consider lifestyle changes instead of popping pills. Here are some tips to help you get better sleep without addictive sleep medication.
Cognitive Behavioral Therapy for Insomnia
For those with more serious problems, scientists recommend looking into cognitive behavioral therapy for insomnia.
For regular users of sleeping pills, this can help break the cycle of using pills. Therapy includes a range of strategies, including mindfulness training to help people sleep better.
Stick to Your Bedtime
Studies have shown that people who have a regular bedtime are less likely to have poor sleep. The human body relies on routine to function at its optimal rate.
It’s estimated that a third of Americans don’t get the required amount of sleep per night, and this is due to a range of reasons. The modern world has steadily eroded sleeping hours.
With a bedtime routine you constantly feel tired and out of energy. Set a bedtime and a waking up time and stick to it, even on weekends.
Reduce Screen Time an Hour Before Bed
One of the most common pieces of advice you’ll receive is to reduce screen time an hour before bed. That means switching off your iPhone and computer so your brain can wind down.
The artificial light coming from screens doesn’t let the body relax. It keeps it alert and prevents it from relaxing.
So, if you regularly fall asleep with the television on, you know what you need to do.
Opt for Total Darkness in Your Bedroom
Whether it’s curtains that don’t block out lights or bedside lamps left on when you fall asleep, a lack of total darkness is a big problem.
Human civilization might have changed, but the body hasn’t. It still operates like it always has. When darkness falls, the body wants to sleep. When the sun begins to rise it’s programmed to wake again.
So, if you don’t have a completely dark room, you’re programming the body to wake when any form of light appears.
Look into blackout blinds to ensure that your bedroom has the total darkness you need to get restful sleep.
Search for a New Mattress
Sore muscles and aching joints the next morning? Then it’s time to get a new mattress. Old, poor quality mattresses cause untold damage across the nation.
You need both sleep education and product reviews on mattresses to determine the right mattress for you. A new mattress is the biggest change you can make to your sleep habits.
Take your time and ensure that there’s a money back guarantee on any purchase, so you can test drive your new mattress first.
Last Word – Changing Your Sleep for the Better Today
Sleeping pills work fine for occasional usage, but if you’re relying on them, you’re targeting only the symptoms of poor sleep not the causes.
They make you a slave and sooner or later you’re going to run into big health problems.
Do you have problems getting the right amount of sleep every night?