Are you finding it hard to get even a few hours of sleep without taking an Ambien? Lack of sleep can really mess with your health, causing stress, poor concentration, and slower reaction times.
Instead of reaching for over-the-counter meds, consider some natural sleep aids and lifestyle changes. They’re generally safer and can improve your sleep patterns in the long run.
Here are some tips you can try to get better sleep:
1. **Take a Hot Bath or Shower**:
When your body temperature drops, you tend to feel sleepy. Try taking a hot bath or shower before bed. As your body cools down afterward, it can make you drowsy. Don’t waste that drowsiness; head straight to bed, and you might fall asleep as soon as your head hits the pillow. Adding some lavender essential oil to your bath can make it even more relaxing, as lavender helps calm your muscles and slow your heartbeat, promoting a deeper sleep.
2. **Be Careful with Naps**:
Power naps can be great, but they shouldn’t replace the 6-8 hours of sleep your body needs every day. Research shows that naps can disrupt your circadian rhythm, which is the internal process that regulates your sleep-wake cycle. As tempting as a 20-minute nap may seem, it’s best to avoid it.
3. **Consider a 28-Hour Day**:
Traditional 24-hour days might not work for everyone, especially with longer work hours and more screen time. The 28-hour day concept, where you stay awake for 20 hours and sleep for 8, offers more flexibility. While this might be tough for a regular 9-to-5 job, the shift in work culture due to the pandemic might make it a viable option.
4. **Exercise Regularly**:
Physical activity can significantly improve your sleep. A 30-minute moderate to high-intensity workout during the day or early morning helps your body relax and recuperate by the end of the day. Exercising 4-5 times a week can regulate your blood pressure, lower your heart rate, and improve cardiovascular health, all of which contribute to better sleep.
5. **Create a Sleep-Friendly Environment**:
Your sleep environment matters. Create a space where you feel safe and comfortable. Avoid using electronic devices right before bed, as the light from screens can interfere with melatonin production, the hormone responsible for sleep. Try to have a no-device rule at least 30 minutes before bedtime. Leave your phone on a dresser, turn off your laptop, and shut down any shows you’re watching.
6. **Ditch the Alarm Clock**:
A friend suggested using a timer instead of an alarm. It can trick your mind into thinking you have more time to sleep and help you record your sleep cycle. Alarms can be stressful and cause you to wake up frequently to check the time. Removing the clock might help you sleep better.
Trying these sleep hacks and natural aids could help regulate and improve your sleep cycle. For more holistic relief, consider using herbs like those found in Chill Pill. This supplement includes a mix of herbs and GABA, which mimic the sleep-inducing effects of melatonin. Taking three pills of Chill Pill before bed, along with the lifestyle changes mentioned, might help you enjoy natural, restful sleep.
