11 Methods To Put An End To Sleepless Nights
What happens to your body and mind when you have sleepless nights is dismal. Illness, weight gain, forgetfulness, and a greater risk of accidents due to a lack of concentration are on the list, though these aren’t the worst. That would be the increased susceptibility to cardiovascular disease and cancer if those long nights awake in bed don’t come to an end.
Just thinking about all that could cause insomnia. Instead, focus on the positives, such as all the ways to calm that buzzing brain and using tech to get on the train to dreamland. Here are 11 well-established methods to put an end to sleepless nights, with no prescription medication whatsoever.
Use Tech to Your Advantage
Many recommend banishing tech from the bedroom so you won’t be jolted awake by buzzing and beeping whenever an email or text message arrives. But when used correctly, tech can actually help you sleep. There are many sleep apps available that you can use on your smartphone. For instance, Relax Melodies offers calming sounds and white noise to improve your sleep, and Headspace has guided meditations to help you rest better.
Fix Tooth Misalignment to Ease Jaw Pain
If you’re suffering from jaw pain, this can significantly affect your sleep quality, and one the main causes of an aching jaw is misalignment. Fortunately, relieving this pain and fixing this issue doesn’t always require a visit to the dentist. Alignment treatments like byte can be used completely at home, and nighttime-only options are also available. Just keep in mind that treatments for more severe alignment issues will typically be pricier as they require more extensive work and office visits.
Meditation can get rid of the worries rattling in your head, but you need to confront them head-on, which can be intimidating at first. Lie down, breathe deeply, focus on each sensation in your mind and body, then let it pass without judgment. You’ll feel relaxed at the end of it.
Just Breathe, Rhythmically
Breathing is an essential part of meditation that soothes your mind and body on its own. However, when done rhythmically, it can help relax your entire body. There’s no one correct way, and an expert writing for Tuck shares seven established techniques for you to try.
Invest in a New Mattress
Your old one may be keeping you awake if it’s too old and doesn’t provide enough support. However, purchasing the wrong type of mattress wouldn’t help you either. So, learn about the pros and cons of each mattress type, and try before you buy.
Get a Humidifier
It’s pretty simple: When the air in your bedroom is too dry, it becomes hard to breathe and leads to a raspy cough, even after you’ve dozed off. A humidifier will help eliminate that problem while also improving the overall comfort of your immediate environment — as long as you keep filters on hand for easy replacement, of course.
Keep the Bedroom Dark
Light filtering in through the window tricks your body into thinking it’s still daytime by suppressing the secretion of melatonin, a key hormone in regulating your sleep cycle. You can block light pollution completely by installing blackout blinds or shutters.
Spend Time Outside
Preferably in the morning, that is. When your body is exposed to sunlight, it produces serotonin, a neurotransmitter primarily linked to your mood that gradually transforms into melatonin during the day, signaling your body to start slowing down about 12 hours after waking.
Move Your Body
Again, this is something you want to do earlier, and there’s a clear logic to how it works. Expending energy through physical activity makes you more tired in the evening so you can relax and drift off, according to the Sleep Doctor, though there’s also the added benefit of stress relief.
Cut Out Naps
There’s nothing quite like a nap after a hearty lunch, especially during a lazy weekend. However, you’ll pay the price later on when you’re tossing and turning on your new mattress, counting sheep until 1,000. If you really need one, keep it short, preferably below 30 minutes.
Alter Your Diet
It starts with nutritious meals at even intervals during the day so you’re neither hungry nor too full to fall asleep, while also abstaining from sugar and caffeine, at least during the afternoon and evening. Taking in some complex carbs, herbal tea, and cherries may also help.
These changes to your living environment and daily routine can improve your life and finally put an end to those sleepless nights. Just imagine what it would be like to wake up every day refreshed, energized, and ready to attack your “to do” list with gusto.
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