Thursday, November 13, 2008

How to Go to Sleep Without the Aid of Sleeping Drugs

Millions of people find it hard to go to sleep every night. This condition is often diagnosed as insomnia, wherein it takes a lot of effort for a person to fall asleep.

Generally, doctors prescribe sleeping aid medications to patients who experience difficulty in sleeping. Although sleeping aid drugs can be quite effective in helping one have a good night sleep, these drugs can become addictive.

To avoid becoming dependent on prescription sleeping aids, people who find it difficult to go to sleep at night are advised to opt for alternative and non-drug sleeping aid methods and practices. Below are some of the most commonly recommended ways on treating insomnia:

1. Try to do simple chores or other tasks that can keep your mind and body busy.

If you can't go to sleep, try to perform simple or light chores or activities until you feel sleepy. Once you feel tired and sleepy, that is the best time then to go back to bed and sleep.

2. Try to listen to soft music or melody while lying on the bed.

Most people find soft music very relaxing, especially during the time you are about to hit the sheets. Hence, ready your favorite soft tunes before you go to bed, as this can help you find sleep easily.

3. Try to do relaxation techniques.

If you feel agitated or stressed, better practice some relaxation techniques such as gentle stretching and yoga.

4. Try to take a hot bath before going to bed.

Sometimes, difficulty in sleeping only takes having a hot and relaxing bath before hitting the sheets. Put some aromatherapy bubble bath liquid in the hot water, dive in, and enjoy!

5. Try to keep your room lights dim as you sleep.

Some people claim that it is hard to fall asleep in a well-lighted room or place. That is why it is best to keep your room lights dim, for bright lights can make you less sleepy and alert.

6. Try a herbal sleeping aid instead of prescription medications.

Instead of taking prescription drugs as sleeping aids, better take herbal alternatives instead. Some herbal sleeping remedies are proven to induce relaxation and sleep. These herbal sleeping remedies include chamomile, lavender, lime flower, catnip, as well as valerian.

7. Try to take in light snacks if you find it hard to sleep.

If sleep won't come, chow on foods that are high in trytophan amino acid, a perfect sleep inducer. These foods are tuna, turkey, bananas, and figs.

8. Try to make use of essential oils.

To help you relax, essential oils can definitely do the trick. Put them on your hot bath or slather them on your pillows and bed.

9. Try to drink milk before going to sleep.

For a faster trip to dreamland, try to drink one glass of milk before you go to bed. This is not just a healthy daily ritual to practice, but this also helps you sleep faster.

10. Try to establish a regular sleeping routine.

To effectively manage your sleeping problem, try to go to bed and wake up at about the same time everyday. A regular sleeping routine can surely help you not to experience difficulties in sleeping.


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Rcon Franchesca V. Pascua is a web content writer and researcher who specializes in health and fitness topics. She enjoys reading health-related features and articles and sharing what she learns by providing tips and guidelines on how to achieve a healthier lifestyle.

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