30+ Tips to Improve Sleep Without Alcohol, Drugs, or Medication
Sleep and mental health
Sleep can have a significant effect on mental health:
Too much sleep slows down the systems of your body (circulatory, respiratory, digestive, hormonal, immune, etc) and can lead to depression, difficulty getting motivated, difficulty concentrating, and stress.
Too little sleep (or disturbed sleep) can result in overactivity of the body systems leading to under-functioning, anxiety, irritability, and brain fog.
Sleep can also be affected by mental health:
Depression can make it difficult to get to sleep or stay asleep, especially during nighttime hours when sleep is most desired, while creating excessive daytime sleepiness.
Anxiety also makes falling asleep or staying asleep difficult as racing thoughts and worries consume the mind.
Trauma also disturbs sleep with fears, flashbacks, disturbing thoughts, or generalized anxiety.
Manic states can lead to over-arousal of the brain and make sleep impossible until the crash that triggers an episode of a depressive state.
These are just a few of the ways that sleep and mental health are intertwined.
A good night's sleep has many benefits:
Better concentration
More confidence
Lower stress levels
Increased energy
Healthier weight
Better immune system
More motivation
. . . . just to name a few.
So how can you ensure that you are able to get to sleep and stay asleep?
Some people turn to medications, alcohol, or drugs to help them get to sleep, but these create disturbances in the sleep cycle that lead to less restful sleep. The best sleep comes from allowing your body to fall asleep naturally and get through all of its sleep cycles. The following sleep tips can help you fall asleep and stay asleep for a good night's sleep. But first, let’s learn about your body’s natural cycle and what happens at each stage.
Circadian Rhythm
Your circadian rhythm is the natural cycle that the functions of your body go through in a 24-hour period. This doesn’t just include sleepiness and wakefulness but also gastrointestinal cycles, heart function, body temperature, muscle activation, hormones, cognitive functioning, and more. The chart below give a picture of a typical circadian rhythm.
As you consider the importance of your circadian rhythm on your health and mental health, here are more than 30 sleep tips to explore in order to help you get better sleep.
Sleep Tips
Timing can be everything
Try to align your schedule as much as possible with your body’s natural circadian rhythm: this will maximize your energy and the efficiency of your body
Go to bed at the same time every night and wake up at the same time every day: Consistency compliments your body's natural desire for a predictable cycle and will allow your body to sync with your schedule.
Sleep Environment
Find the perfect temperature: Most people sleep better when the air temperature is cooler and they are under warm blankets. Maybe you never considered that this could be a factor - so change the temperature of your room at night and see if it helps
Get warm: Warmth lowers cortisol levels (the stress hormone) and can create feelings of relaxation. A warm bath or shower, a soak in a hot tub, a warm blanket, a warm cup of tea or milk, or even a heating pad can create the relaxation needed to get to sleep.
Turn off device notifications: The dings, beeps, rings, whistles, and even vibrations that come from your phone, computer, or other devices can disturb your sleep, even if you think you don't notice them. Turn all notifications completely off (and make sure your screen doesn't light up, either) for a good night's sleep.
Get blackout curtains: If there is light coming into your room that draws your attention or signals your body that it's time to be awake, get blackout curtains to put over your window to keep the light out.
Create the right amount of light in your room: Some people are comforted by a night light, others need it completely dark. Some like a small speck of light, others like a soft wash of light throughout the room. Find what works for you to create an atmosphere that you are comfortable in for sleep. But remember to use an amber-colored light to send the right signals to your brain.
Add weight: Getting into bed under heavy blankets creates deep tissue stimulation, which stimulates the production of a mood-boosting hormone (serotonin), reduces the stress hormone (cortisol), and increases levels of melatonin (the hormone that helps you sleep). A knitted or crocheted afghan, a weighted blanket (you can buy them with different amounts of weight), or any blanket that is heavy on top of you will do.
Get comfy: Use a body pillow to support parts of your body other than your head as you get comfortable for sleep. Try different blankets (more weight, less, weight, more warmth, less warmth, more softness, more coolness, etc.)
Eliminate disruptions: Keep pets, children, extra pillows, or other disruptions off your bed.
Digestion
Choose evening liquids carefully: Avoid drinks with caffeine (coffee, caffeinated teas, energy drinks), high-sugar drinks (like soda), cold drinks (milkshakes, ice water), and alcohol in the evenings, as these can create sleep problems. Instead, choose warm drinks that stimulate relaxation such as chamomile tea, lavender tea, warm milk (add some honey or sugar for a bit of sweetness), or try this recipe for a relaxing combination: boil 1 cup of water, then add 1 cup almond milk (or milk of choice), 1 whole banana (chopped off at each end, and cut in half), 2 teaspoons coconut oil, 2 teaspoons honey, 1 teaspoon carob, a pinch of cinnamon. Steep for 10 minutes, then strain and enjoy.
Choose evening snacks wisely: For most people it's best not to eat at least an hour before going to sleep so as not to put undue strain on your digestive system, which slows down during sleep. However, if you do eat, there are some foods that are conducive to a good night's sleep, particularly: almonds and walnuts, turkey (consider the after-thanksgiving-dinner desire to nap), kiwi, salmon/tuna/trout, dairy products, bananas, and oatmeal. Avoid salty foods, spicy foods, acidic foods, sugary foods, breads and pasta, and fried foods - these can cause digestive problems overnight, including heart burn or acid reflux.
Avoid drinks and snacks. For some people, it’s better not to activate the digestive system at all within an hour two of going to sleep. Try avoiding all drinks and foods two hours prior to sleep and see if it makes a difference.
Senses
Choose the right color lights: Amber-colored lights give off an orangish glow that signals your brain that it's time to produce melatonin and get some sleep. You can switch out the lightbulb in your beside lamp, get a new lamp for yourself, or even invest in a Himalayan salt lamp which also gives off an amber glow.
Avoid the wrong color lights: The blue lights that are given off by your phone, TV, computer screen, and regular light bulbs send the same signals to your brain as daylight, causing wakefulness - so avoid your electronic devices and turn down your house lights.
Use essential oils: A few drops of lavender or eucalyptus essential oil on your pillow or in a diffuser can create a feeling of calm that can help you get to sleep (or get back to sleep if you awake in the middle of the night). Keep some next to your bed!
Take advantage of apps: There is a plethora of apps (or even just YouTube videos) that help induce sleep. Find one that works for you. Some tell stories that help you drift to sleep, others read words that don't make sense together but have been shown to induce sleep, still others will produce soothing sounds. There are also guided meditations designed for sleep and relaxation that might be perfect for you.
Get a noise machine: There are noise machines that will give you anything from a hum to the sound of wind, rain, or thunderstorms, a heartbeat, soft music, or a drum rhythm to name a few. This "white" noise can drown out others noises that keep you awake. White noise also slows your brain waves, making it easier for you to get to sleep.
Pre-sleep preparations
Create a bedtime routine: A routine can signal your brain that it's time to wind down which triggers your body's natural production of melatonin, a sleep hormone. Your routine might include turning the lights down, getting your pajamas on, brushing your teeth, cuddling up in a soft blanket, reading a book, meditating, and can even include anything from the rest of these tips.
Practice muscle relaxation: There are many ways to get your body and mind to relax. One way is to lie down in a comfortable position and, starting at the top of your head, tense one muscle group at a time while breathing in, then relaxing it while breathing out, allowing it to feel heavy like it's filled with sand or light as a feather (different people prefer different images). Move down your body slowly, one muscle group at a time, breathing deeply in and then exhaling deeply until you get to the tip of your toes. Then do one more scan to see if there are any muscles that got tense while they were not the focus and continue to allow yourself to sink (or float) into sleep.
Stop nightmares or vivid dreams before they start: If nightmares or dreams cause you to wake up during the night or create disturbed sleep, spend a few minutes as you're falling asleep telling your mind what to think about as you fall asleep: The comfort of your blanket, the feeling of the sun on your skin, a fun time you had with a friend, or any image or scenario that you find comforting. If you have a recurring nightmare, change how it plays out to something more pleasant by recreating it in your mind while you're awake (which tells your brain how it really should go). You can also choose some things that you will tell yourself if you awake from a nightmare and remind yourself of them if that happens.
Reduce daytime anxiety and worry: Daytime anxiety and worry can prevent you from being able to calm down enough to fall asleep, but it can also manifest itself in your sleep as dreams or other sleep disturbances (teeth grinding, for example). Journaling can get those thoughts you’re ruminating on out of your head and onto paper (or your phone notes or computer) so that you can look at them later instead of thinking about them over and over. Schedule a time to worry and remind yourself that now is not the time. Keep redirecting your thoughts back to something relaxing, such as your breathing or the scent of essential oils.
Clear your mind before bed: If you get to the end of your day and still have a lot on your mind, clear your mind before bedtime by writing a to-do list or getting your thoughts and feelings down in a journal. Getting things off your mind and onto paper can make them accessible to you when you want to access them so you don't have to think about them when you don't.
Do breathing exercises: Pretend you're blowing bubbles. The breathing stimulated by blowing bubbles increases the oxygen to your brain and also takes your mind off of sleep while leading you into deep relaxation. Another method “square breathing”: imagine something that’s in the shape of a square. As you trace it in your mind, inhale as you trace one side for 4 seconds, hold your breath as you trace the second side for 4 seconds, exhale as you trace the third side in your mind for 4 seconds, and hold your breath for 4 seconds before you inhale again as you trace the fourth side in your mind. This intentional breathing slows your heart rate, regulates your nervous system, and helps you relax.
Keep a Gratitude List: The impact of positive thoughts is greater when you write them down. So spend a few minutes each night listing three to five things you’re grateful for.
Set an alarm (or more than one): Worrying about whether you will get up on time can cause you to sleep more lightly as you try to maintain an awareness as to the time so that you don't miss waking up. Alleviate this worry by setting an alarm (or 2 or 3!) to ensure that you wake up when you want to.
Natural remedies
Try natural sleep enhancers:
Melatonin is the hormone naturally produced by your body to induce sleep - and it’s available over the counter in the vitamin and supplements section of the grocery store or drug store.
Valerian herbal supplement: Valerian is an herb and is made from the root of a perennial flower and is available over the counter.
Tart cherry extract: Cherries contain melatonin, which allows your body to regulate its sleep cycle and lets you sleep longer. Cherries also contain tryptophan, a substance that reduces the time needed to fall asleep. Cherry extracts are commonly available in grocery stores and can be consumed in the form of supplements or juice.
Managing your day to affect your night
Move around during the day: Being stationery for much of the day can trick your body into thinking that you've already rested, making it difficult to sleep at night. Moving around during the day signals your body that daytime is for activity and night time is for rest. So get up and move around!
Get outside: Spending time in the sun (or daylight) can help set your internal clock and welcome sleep in the evening.
Have a productive day: Checking things off a to-do list, scheduling your day, setting goals, living within a budget, being a good steward of what you have, doing self-care (brushing your teeth, eating healthy, showering), and solving problems can give you a sense of accomplishment which produces feel-good hormones that lower your stress levels and can help you have better sleep.
If you still can’t sleep
Don't stay awake in bed: If you aren't able to fall asleep, get out of bed and sit in a chair or lie on the couch. Staying in bed while you're awake sends the message to your brain that you don't need to sleep when you're in bed. What you want is for your bed to be reserved for sleep. This also means you should avoid being on your phone or computer or watching TV in bed.
Don't try to fall asleep: The harder you try to fall asleep, the more difficult it may be - especially if you start to get frustrated. Rather than "sleep" being the goal, let "relaxation" be the goal - and sleep will come.
Roll with it: Sometimes sleep just doesn't come. Roll with it - the worst things you can do are to get frustrated or to try to use unhealthy means to get to sleep (pills, alcohol, drugs). When you can't sleep no matter what you try, practice acceptance and allow yourself to just be satisfied with resting.
If you’ve tried all of these tips and are still struggling with sleep, it may be linked to hormone changes, medications you’re on, or other conditions like sleep apnea. A sleep study could help you determine if there is something going on medically that could be impeding your sleep.
If you’d like help determining which of these tips might be the most important to start with, call our office to schedule an appointment, and consider joining our sleep group at Oakwood by contacting our office. You can also get matched with a therapist right on our website.