Drug-Free Ways to Get Better Sleep
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In today’s fast-paced world, sleep has become a luxury that many struggle to afford. We often sacrifice our much-needed rest for the sake of work and other responsibilities - or temptations like the phone, tv, alcohol etc. Some people are night-owls and get better sleep a little later than others, and (should) wake up later in the morning to get that REM sleep. There are different variations on how long and when to go to bed, but in general you want to prime your body and get good habits to get a good circadian rhythm. Getting good quality sleep is essential for our physical and mental well-being.
But what can we do if we struggle with falling or staying asleep? I would like to look into the science of drug-free ways to improve our sleep quality and quantity.
The Science Behind Sleep - Circadian rhythm
Before we dive into the guide, let’s first understand the science behind sleep. The body has a natural internal clock, known as the circadian rhythm, which tells us when to feel awake and when to feel sleepy. This rhythm is regulated by our brain’s production of melatonin, a hormone that helps us fall asleep.
However, various factors can disrupt this natural cycle and lead to sleep problems. These include stress, poor sleeping habits, and excessive exposure to blue light from electronic devices. Quality sleep is crucial because it allows our body to repair and rejuvenate itself, leading to improved physical and mental health.
Adults are recommended to sleep at least seven or more hours each night, but many people struggle to achieve this. So, what can we do to get better sleep without relying on sleeping pills?
Now, let’s look at some drug-free ways to improve our sleep. Not surprisingly this has everything to do with temperature.
Tip #1: Optimize Your Bedroom Environment
Creating an ideal bedroom environment is crucial for good quality sleep. Our brains associate specific cues with sleep, such as darkness, cool temperature, and quietness. By optimizing our bedroom environment to reflect these cues, we can signal our brains that it’s time for sleep.
A study by Kathryn A. and colleagues delved into the effects of modifying the bedroom environment on the sleep of new parents. Two randomized controlled trials were conducted with two different samples - Sample 1 consisted of expectant couples recruited from a large academic hospital. In contrast, Sample 2 consisted of pregnant women from low-income backgrounds.
The intervention in both samples included strategies such as infant proximity, noise masking, and dim lighting to help anticipate nighttime infant care. The results showed that these simple changes to the bedroom environment significantly improved postpartum sleep for the women in Sample 2, who had fewer resources compared to those in Sample 1.
This study highlights the importance of creating an optimal sleep environment and how it can benefit new parents, especially those with limited resources. By implementing similar strategies in our bedrooms, we can improve our sleep and overall well-being.
So, the next time you’re struggling to fall asleep, try adjusting your bedroom environment for a more restful night’s sleep!
Tip #2: Practice Relaxation Techniques
Stress and anxiety can significantly impact our ability to fall asleep. That’s why we can recommend practicing relaxation techniques before bedtime to calm the mind and body.
A comparative study by Yu Liu and colleagues investigated the effectiveness of diaphragmatic breathing relaxation training on sleep quality among first-line nurses in Wuhan, China, during the COVID-19 outbreak. The study involved 151 nurses from four wards in Leishenshan Hospital and used a quasi-experimental method to evaluate the effects of DBRT before and after intervention.
Participants were assessed using the Pittsburgh Sleep Quality Index, Self-Rating Anxiety Scale, and Self-Rating Depression Scale. The results showed that after completing diaphragmatic breathing relaxation training sessions, nurses experienced significant improvements in overall sleep quality, subjective sleep quality, sleep latency, sleep duration, sleep disturbances, habitual sleep efficiency, daytime dysfunction, and anxiety levels.
However, there were no significant differences in the use of sleeping medication and levels of depression. Based on these findings, it can be concluded that diaphragmatic breathing relaxation training is an effective non-pharmacological method for improving sleep quality and reducing anxiety among first-line nurses during the COVID-19 outbreak.
So, if you’re having trouble sleeping due to stress and anxiety, try diaphragmatic breathing relaxation training. It could be the key to getting a good night’s rest.
Tip #3: Cold Water Immersion
Exposure to cold temperatures can also help improve our sleep. This is because cold exposure activates the parasympathetic nervous system, which promotes relaxation and rest.