The health and wellness blog by Dr. Vik Ahluwalia covers a wide range of topics related to common health issues and conditions. Read more for tips and advice about living a full, well-balanced life!
Sleepytime Tips That Sidestep the Drug Store
Sleep struggles are common among adults. Often, these struggles result from work-related stress. This is especially true for those in leadership roles. As ZenBusiness notes 86% of those in managerial roles report being extremely to moderately stressed at work. Other stressors, such as financial problems, raising children, and certain conditions like ADHD and anxiety can make it even harder to settle in after a long day.
While some supplements, like melatonin, can help, there are plenty of other ways to convince your brain and body to shut down for eight hours. Here are a few tips, presented by Dr. Vik Ahluwalia, that may help you get to sleep faster and remain in a restful state the whole night through. The best part is that there are no potentially harmful prescriptions required!
Eat a healthy snack.
Most experts recommend forgoing a heavy meal right before going to bed. But, the right snack will keep you full and may even help your brain produce hormones that make it easier to sleep. One example: almonds. According to lifestyle blog Healthy Way, almonds have magnesium, tryptophan, calcium, niacin, and protein — each of these nutrients promotes sleep. Don’t like almonds? Talk to a nutritionist about other wonderful foods that offer similar benefits.
Listen to soothing music.
Music has the power to change a mood instantly, but so do other sounds. Plan to listen to soothing tunes or nature noises as you settle in for the evening. If you’re worried about bothering a roommate or bed partner, a pair of earbuds are a great addition to your tech collection. For those of you that sleep alone, a sound machine with a timer is an excellent piece of technology to add to your arsenal. Couple either of these with a dimmable set of LED light strips, and you can instantly change the mood of your bedroom to promote healthy sleep.
Turn down the temperature.
The human body is programmed to work in 24-hour cycles. We naturally get sleepy as the night sky and cooler evening temperatures take over. According to the New Haven Register, lower temperatures inside of your home may help you fall asleep faster. Plus, a great night of sleep may help keep your weight in check while lowering your risk of certain metabolic dysfunctions.
Try yoga.
Yoga is more than just a trendy opportunity for housewives to get together at 10 AM on a Tuesday. It is an ancient and revered form of exercise that helps you get connected with your mind and body. A few simple stretches are all you need to get started.
Get intimate with your partner.
We all know that sex is an important part of a healthy relationship. But, it is also an excellent avenue by which to get yourself to sleep. When you engage in intimate acts with someone you love, your brain automatically releases serotonin, dopamine, and oxytocin. All of these hormones, like melatonin, encourage the body to go into a state of total relaxation.
Cozy up under a weighted blanket.
No partner? No problem. You can get some of the same benefits by using a weighted blanket. A weighted blanket wraps you in warmth and pressure, much like a hug. According to Penn medicine, this type of pressure therapy can induce a sense of calmness and help alleviate sleep disorders, which affect up to 70 million adults each year.
You don’t have to rely on potentially harmful prescription medicines to help you get to sleep. A few simple changes to your home, such as turning down the temperature and adding a weighted blanket to your bed, and activities, like having sex or doing yoga, may be just what you need. Try the above tips and you may soon enjoy sleep no matter how elusive it’s been in the past.
June Duncan
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