10 SLEEP TIPS (so you can avoid sleeping pills)
Natural Tips to Better Sleep
The most common question I always get every time when I speak about healthy lifestyle is “How can I sleep better without sleeping pills?”
First of all, let me tell you the truth, once you have become a sleeping pill addict, you already make things 3 times more complicated for me to be able to help with your insomnia naturally. So if you are still clean, let’s start implementing following healthy sleep habits first. These are the foundations of good sleep!
HEALTHY SLEEP HABITS
Maintain consistent sleep & wake times.
Try to go to bed at night and wake up in the morning at the same times everyday. This will help you reserve your circadian rhythm, your body’s smart internal clock that regulates your sleep/wake cycle. Go to bed when to feel sleepy, otherwise, you will miss the surge of sleep hormone and neurotransmitters, and have to wait a few hours before the next wave comes. This will cause difficulty falling asleep in the long run. If you have trouble sleeping at night, you should also avoid taking a nap during the day.
Reserve your bed for sleep & sex only.
Stop rolling on your bed watching Netflix or working on your laptop. It’s a rule! Doing other activities in the bedroom is like drinking coffee at night, they are mental stimulants. If you need to do something else, try to get it done in other rooms and come back to your bedroom when you are ready to sleep. There is a psychological effect behind this rule.
Sleep in the dark.
Time to get over your nyctophobia (fear of the dark) and turn off the light at night. Lightness interferes with the secretion of melatonin hormone, the one that makes you feel sleepy and helps you maintain a good sleep for the whole night. When it’s dark, your eyes send signals to the hypothalamus in the brain, and your brain starts signalling your body to release melatonin in turn. So yes, turn off the lights please.
Keep comfortable & stable temperature.
Waking up in the middle of the night in the pool of sweat is no fun. Unstable temperature can cause broken sleep (imagine, hot flashes). Choose breathable sleepwear and bed linens that make you feel comfortable all night long.
Electronic devices are insomnia’s worst enemy.
Your phone, iPad, TV, and other electronic devices emit blue wavelength that interrupts the production of melatonin, your sleep hormone, directly and powerfully (much more potent than just turning the light on). A research study from Harvard University found that blue light suppresses melatonin twice longer than other light. If you must use your phone or your laptop before bedtime, use blue-light blocking glasses to cut down the effect.
Avoid late-evening HIIT exercise.
So “melatonin” hormone makes you sleep, and there is another hormone called “cortisol” which makes you awake. High-intensity exercise (aka. ones that make your heart rate skyrockets) requires cortisol hormone to release, thus it can cause you to be wide awake after working out. The bottom line is avoid vigorous high-intensity workouts like HIIT, spinning, or boxing 2 hours away from bedtime. On the other hand, low to medium intensity workout does not affect sleep and promotes deep sleep in most people.
Protein snacks before bed.
Your body is so smart, there is a mechanism to prevent you from dying from hypoglycemia while you are sleeping. If your blood sugar level starts going too low, your body will automatically wake you up. Think about when you go to bed hungry, your sleep becomes lighter, and you tend to wake up easier in the middle of the night. You can prevent this by having a small amount of protein before bedtime eg. a handful of almonds, a couple slices of turkey, or a glass of milk, classic. Protein will stabilize consistent blood sugar level throughout the night.
No coffee after 2 pm (+ other stimulants).
If you are the lucky one, you may be able to enjoy a shot of espresso after dinner (thanks to your genes). But for some people, caffeine can last up to 10 hours. The “no coffee after 2 pm” rule generally works for most. Beside coffee, other stimulants like alcohol may help some people to fall asleep easier, but the quality of sleep is usually poorer and fragmented.
Check your supplement ingredients.
Some vitamins and herbs also have a stimulating effect, especially the ones used for healing fatigue, increasing energy and boosting cortisol hormone. Common ingredients to avoid before bed are B-Vitamins, Methylcobalamin, Eleuthero, ginseng, yerba mate, green tea. If you are unsure, check with your naturopathic doctor.
Find your “getting ready for bed” routine.
This routine is an essential unwinding time to ensure you don’t go to bed full of stress and anxiety. When the anxiety runs in the background, insomnia becomes intensified and the quality of sleep drops significantly. The routine is different for everyone, but the key is to relax your mind and body. My routine starts from skincare with aromatic essential oils, turn off the light and practice some easy breathing exercise. The next thing I know is that I wake up feeling fresh and ready for another day.
If you have done all of the above and you are still facing sleep problems, I suggest you to seek medical attention as soon as possible, because your problem may be due to underlying medical conditions.
Treating insomnia condition with naturopathic medicine focuses on finding the root cause of the disease and treat that cause with natural therapies, exclusively ones with research-based and scientifically-proven support. Naturopathic treatments are lifestyle modification, diet therapy, botanical medicine, and advance natural nutraceutical therapy; and we avoid surgery and chemical use whenever possible for the most sustainable long-term health outcomes. If you are interested in naturopathic medicine, you can make an appointment for a complimentary consultation.
About the Author:
Dr. Nichamon Samantarat, as known as Dr. Nicha, US-licensed naturopathic doctor and a founder of NICHE Natural Health. She is very passionate about natural medicine and all things healthy. Her goal is to meet her patients where they are and assisting them in their health journey to the point of optimal health. She is also an educator, guest speaker, university lecturer, columnist, and business consultant on natural health and wellness area.