Sleep Better Without Sleeping Pill and Medications

Last Revised on November 7, 2007

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We have a society has to start relying less on sleeping pills and medications. Sleep has to come naturally not artificially. There are many simple behavioral things we can do to make our sleep better without taking any sleeping pills. One of the most effective methods is stimulus control. This means not watching television, eating or reading in bed. Don’t go to bed until you are sleepy and try to get up at the same time every day, and keep off the nap during the day if you have trouble sleeping in the night.

It is believed that people think behavioral therapies are so simple that people think it can’t possibly make their sleep better like sleeping pills do. But recent research and studies have shown that simple behavioral and psychological treatments work just as well, and sometimes better, than popular medications for people with chronic insomnia. Reports from Medical Journal of Sleep have also published a study in which cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer on five high quality research trials. Another American Journal of Psychiatry analysis of 21 studies showed that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleeping medication drugs, and no side effects.

You can try relaxing. Some experts recommend exercising, but critics say it will stimulate your mind and body to an extent where it would make sleeping much harder. There is also a method called sleep hygiene, where regular daily exercise, adding light-proof curtains or blinds to your bedroom to keep it dark and keeping the bed room temperatures to a comfortable level. Eat regular meals, don’t go to bed hungry and limit beverages, particularly alcohol and caffeinated drinks, around bedtime.

A Tip for sleeping better: note that sleeping has to come naturally, you can’t force yourself to sleep. It takes time to make and follow a sleeping routine. Seek help of a medical professional or a sleep therapist if you have difficulty sleeping for a long period of time.

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