Diet and Exercise
When you are struggling to fall and stay asleep, you will try almost any advertised remedy. Sleep is essential for all health and wellness; if you are consistently sleep-deprived, both your physical health and your mental health will suffer.
Still, sleep experts warn against relying too heavily on aids and supplements in the pursuit of better sleep. Despite some products’ claims that they do not cause any kind of dependence, the truth is that most people become too reliant on external sources of calm and drowsiness in a surprisingly short time period. If this happens to you, you will find that you need to take more and more of your supplement to achieve the same soporific effects, and ultimately, your sleep woes will become even worse than before..........
So, can anything be done to help your sleep situation? The answer, fortunately, is yes. Read on to find out more.
Diet and Exercise
Diet and exercise are the building blocks of your health. Sometimes, your body will reject sleep because it lacks the nutrients necessary to relax; other times, your body will not have expended enough energy during the day to be sufficiently ready for rest.
You might not need to entirely reconfigure your lifestyle, but you do need to find a way to prioritize healthy eating and movement to facilitate sleep. You might start by integrating one meal per day that includes a diversity of whole foods rich in vitamins and minerals necessary for sleep, like magnesium, calcium, potassium and B vitamins. At least three times per week, you should engage in vigorous physical activity, like a jog around your neighborhood or a swim in your pool. Over time, you can add more nutritious foods and more activity if you find them to be beneficial to your mental, physical and sleep health.
Many people struggle to sleep because their bedrooms are simply too stimulating to their minds and bodies. Screens are an increasingly common issue in the bedroom; if you use a smartphone, laptop or television from your bed, your body might not associate this space with nightly rest. What’s more, screens can emit a type of light that confuses the body’s circadian rhythm for sleep, so it is best to turn them off and keep them out of the bedroom permanently.
Aside from screens, several design choices can interfere with your desire to fall and stay asleep. You might want to replace any overhead lights with lighting that is closer to your eyeline or lower, and you might opt for bulbs that emit 800 lumens or less to keep the space dim and calming. Sleep experts generally advocate for lighter blankets and bedding, as overheating is a common source of sleep disruption. Finally, you might need to select a different color scheme for your room if colors like red, purple, gold and brown are dominant.
Counseling and Therapy
Most chronic sleep disorders are classified as mental health issues that require professional treatment to overcome. Counselors and therapists trained in sleep services help their patients by digging into the root cause of troubled sleep and by providing healthier processes for reaching mental and physical relaxation and rest. Some sleep counseling requires you to spend time in a sleep lab, where your care provider will observe your nighttime habits and collect data on any rest you do achieve. However, most therapy sessions will involve changing existing thought patterns around sleep to provide you with the tools to sleep better for a lifetime.
Sleep experts do not advocate using sleep aids every night, as they will inevitably become less effective over time and your body will come to rely on them to reach a state of rest. Yet, once you have altered your lifestyle and developed better sleep habits that allow you to achieve a natural drowsiness, you can occasionally dabble in sleep aids when you definitely need them. Experts typically advise low doses of natural sleep aids, like hemp and melatonin, which contain compounds similar or identical to the chemicals your own body produces to fall asleep.
You shouldn’t fall victim to every sleep solution advertised to you. By making critical changes to your lifestyle, you can achieve the restful night’s sleep you deserve.