10 Safe Ways To Reduce The Effects Of Insomnia

Getting peaceful, restorative sleep is crucial. When the stresses of everyday life build up, nothing can release the pressure valve quite like drifting into a deep slumber.

We are constantly trying to figure out ways to help us get to sleep, and unfortunately, many of us self-medicate in various ways to induce sleep. Alcohol or other substances may help you go to sleep, but research has shown that the quality of the following sleep is reduced.

Luckily, there are many safe techniques to help you relax and drift to sleep in the most natural way possible.

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Is this you?

Most of us feel crushed by exhaustion in the morning and supplement with enormous amounts of caffeine in the morning.

All you want to do is snuggle in bed forever.

Luckily, there are some very useful ways to help you get to sleep. If you do some of these in combination, you may be able to really reduce the time it takes to doze off.

1. Don't work where you sleep.

Many of us love to slip into bed to do some work. The problem with this is that our beds become associated with stressful cues related to work. Each time you slip into bed, whether we know it or not, negative cues are being reactivated to some extent.

2. Toe curling.

This easy relaxation technique can be done right as you get into bed. Curl your toes and count to seven, then relax. Slowly perform this tensing and relaxation exercise in your calves, thighs, and further up to your neck. This will direct your attention to something other than thinking about sleeping.

3. Sleep naked.

There are tons of benefits of sleeping naked, all of which help you get to sleep better. One major reason relates to temperature regulation as mentioned before

4. Don't use your cell phone in bed, or right before bed.

It has been shown that the light from cell phones actually causes insomnia. The interesting thing is that it reduces the effectiveness of melatonin, the hormone that helps you drift off to sleep.

5. Reduce noise and sunlight.

If possible, having a perfectly quiet and isolated sleep environment will help you transition into a restful mode. If you're surrounded by the same sights and sounds that you are around during the day, it will be really difficult to sleep.

For parents that have trouble with this item on the list, having a solid bedtime for your children will allow you to have periods of peace.

6. Take part in an imaginative scenario.

Picture yourself in a highly relaxing setting. Once you have fully immersed yourself in this setting, try to walk around to make it seem more believable. Naturally, this practice will allow you to transition from frantic day mode to chill mode.

7. Keep it cool.

When you fall asleep, your body temperature also drops. To allow your body to cool off properly, keep the temperature in your room cool, but not too cold where it's uncomfortable.

8. Infuse your bedroom with pleasant smells.

Aromatherapy has been used for centuries and can help someone wind down, much like the peaceful imaginative scenario I described above.

9. Melatonin.

This is the only supplement I will put on this list, mainly because melatonin is completely safe and has been shown to help you fall asleep. Melatonin exists naturally in the brain and is critically involved in sleep processes. It happens to signal to the brain that darkness is coming.

10. Avoid couple-based sleeping problems.

Sometimes your sleep quality is determined by what your partner does in bed. If you are going to spoon with your partner, avoid things that would be uncomfortable for them. Here is one example below. Watch that hair!