Getting consistent, quality sleep on a regular basis is one of the most basic and healthy tips for weight management, mental health, and overall quality of life. This post includes eight healthy sleep hacks for how to sleep better.
Modern Lifestyles & Bad Sleep
It doesn’t seem like it should be that hard to get good sleep, but our modern lifestyle combined with other factors have made it harder and harder to avoid sleep problems. Americans have been sleeping less over the years, and more people than ever are reporting sleep difficulties.
Prescription Sleep Drugs Are Dangerous
It’s easy to understand why prescription sleep drugs were developed and why patients want to get their hands on them, but there are numerous studies that show prescription sleep drugs are counter-effective for getting good sleep, promote dependence, and have serious risks, including overmedication. Not only that, but if zolpidem (the drug used in Ambien and other prescription sleep medications) is combined with alcohol or other prescription drugs, there can be serious adverse consequences. One study even showed an increased risk of mortality with the use of sleep medications.
8 Easy Tips for How to Sleep Better
While our modern lifestyles with artificial lighting, over-stimulation, and chronic stress don’t promote good sleep quality, the bottom line is that it is possible to use natural remedies to sleep better and avoid the risks associated with prescription sleep medication. Here are eight healthy sleep hacks for how to sleep better.
- Get morning bright light to balance circadian rhythms and prevent seasonal affective disorder. With the shorter days and potentially gloomy winter skies ahead, now is the time to get in the habit of exposing yourself to bright morning light. At least one study has shown this to be an effective strategy for both better circadian rhythm and to prevent seasonal affective disorder (winter depression). Even walking outside in the morning on a cloudy day is better than not, or you can buy a special lamp to sit in front of for 30 minutes in the morning. I have a bright light therapeutic desk lamp similar to this one.
- Use blue-light blocking glasses after dusk. A study published in 2017 showed some benefit in sleep quality for blue-blocking glasses worn at night for people with depression who also suffered from insomnia. Be sure to get blue light-blocking glasses that are comfortable and that you don’t mind wearing! I have prescription glasses for near-sightedness, so I got these amber glasses that fit over my regular glasses I wear after I take out my contact lenses.
- Take a relaxing bath a few hours before bedtime, or just warm your feet! Studies have shown that it’s helpful to warm the body (or just your feet) before bedtime, or a few hours before. Not only does the change in body temperature induce sleep, but a warm bath also helps promote general relaxation.
- Get a massage or practice self-massage to promote relaxation. Massage has so many benefits in general, but a gentle massage a few hours before bedtime can actually improve sleep quality, too. At least one study using patients who recently had surgery shows that because massage can reduce pain, then it can also improve sleep. This brings up a good point that it’s important to address any ongoing pain issues if you’re suffering from insomnia. I like to use this handheld self-massager to get out the knots in my neck before bedtime.
- Try a 0%-CBD with melatonin or make my Homemade CBD Sleep Gummies. Melatonin is a very important hormone that helps regulate sleep and acts as an antioxidant. I used tart cherry juice in my homemade gummies because tart cherry juice increases melatonin. CBD has also been shown to help reduce anxiety and pain, which can help with sleep.
- Eat one serving of starch with dinner and don’t go to bed hungry. If you find yourself waking up in the middle of the night with a growling, empty stomach, you might need to try eating more complex carbohydrates with starch at dinner. Try adding a serving of rice or potato and see if that helps. Chris Masterjohn, PhD, wrote an interesting article about the reasons why this might help, and Lara Briden, ND, noted in her book, The Period Repair Manual, that starch can help keep blood sugar stable throughout the night.
- Be cautious of your nighttime lighting. Studies show that ambient lighting at night can inhibit melatonin production and impair proper sleep cycles. There are several options including installing black-out curtains in your bedroom or wearing an eye cover to create complete darkness. I like this type of eye cover that doesn’t press up against my eyelashes. If you’re concerned about falling at night, you can still keep on a nightlight, but do try to cover your eyes to block out any light in your room.
- Don’t sleep with pets on the bed or with restless partners. This is a tough one because many of us are used to sleeping in the same bed with partners or pets. If you suspect that this might be the reason you’re not sleeping well, then try sleeping apart for a few nights. Recognize that it doesn’t mean you love your pet or partner less, but you’re putting your health first. If you don’t have an extra bedroom, consider buying two twin mattresses for you and your partner to reduce movement that might wake you up, and do encourage pets to sleep on the floor and not on your bed.
My Personal Experience with Insomnia
I’m no stranger to sleep issues. Hashimoto’s disease, hypothyroidism, PCOS, and stress have caused me to have trouble falling asleep and staying asleep. I know the anxiety associated with not sleeping well, and how horrible it feels to wake up feeling more tired than the night before.
I was never prescribed sleep medication nor have I ever requested it, because I have always been too scared of becoming dependent on a prescription sleep drug. But, I sure have been tempted because I know how debilitating it is to not sleep well.
The first few months after I was treated for thyroid cancer, my sleep was the worst it has ever been. I’m pretty sure I had some post-traumatic stress response happening, along with my hormones being all out of whack. I would wake up around 3:30 am and couldn’t go back to sleep. It was truly a nightmare and I can empathize with anyone who is currently dealing with insomnia or ongoing sleep issues.
I’ve read all the sleep books and listened to all the experts to come up with the previous eight natural remedies for how to sleep better. I’m not going to say that I never have sleep issues now, but I sleep well most nights, especially when I practice healthy sleep hygiene and these healthy home remedies for how to sleep better.
Do you have sleep problems? What has worked or not worked for you?
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