How to Gain Better Sleep Without Medication

You can learn how to sleep like a baby again.

Sleeping without medication may be easier than you think. If you resort to medication to perform a natural body function, because popping a pill is more convenient, it may be time to look into alternatives. Unfortunately, sleep aid medications can produce undesirable side effects as well as an increase your body's tolerance for the drug, negating its usefulness. Trying natural alternatives to sleep medications may allow you to get sleep without depending on pharmaceuticals.

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Step 1

Limit caffeinated beverages to no more than two a day and don't drink them within three hours of your bedtime. Even decaffeinated coffee and tea beverages have traces of caffeine in them and may affect how fast you fall asleep and how long you stay asleep.

Step 2

Work out in the morning--this will help you maintain appropriate energy levels throughout the day and allows your body to naturally adjust to the need for sleep at night. Don't exercise before your bedtime; it has a stimulating effect on your body and raises your heart rate and body temperature, hindering your ability to relax. Exercising regularly reduces stress and anxiety by relaxing the body and mind.

Step 3

Avoid any extreme fluid intake before bedtime. If you drink too much, you may end up making several trips to the bathroom during the night. Abstain from alcohol for at least three hours before going to sleep. Alcohol may produce a sedative effect initially, but later on in the night can cause sleep interference by increasing the heart rate and inducing nightmares and night sweats.

Step 4

Eat earlier in the evening, and avoid eating within two hours of your bedtime. Avoid foods containing a high amount of fat (fried food and red meats) or spicy foods; these heavy foods are more difficult to digest and can cause heartburn and night sweats. If you must eat something before going to sleep, eat simple, protein-based foods (nuts) and dairy products (yogurt) contain tryptophan, an amino acid that's been proven to be effective as a sleep aid. Tryptophan-based foods are also easy on body's digestive system.

Step 5

Turn your bedroom into a place for restful sleep. Don't watch television in bed or work on the computer before bed. Technology is a catalyst that forces the brain to remain active without a functional task. Erratic noises and flickers from television and computer screens prolong brain stimulation, which lower your amount and quality of sleep. Read a book, write or soak in a warm bath to relax yourself and calm your mind.

Sources:

• https://www.psychologytoday.com/intl/blog/insomniac/200912/med-or-not-med
• http://www.healthy.net/scr/Column.aspx?Id=383
• https://www.sleepfoundation.org/articles/caffeine-and-sleep