10 Ways To Sleep Better Without Taking Pills

There are myriads of pharmaceuticals and natural supplements that can help you improve your sleep, or so they promise. But before resorting to that, consider what you can do to improve your sleep without taking a pill, even if it is a natural one. Insomnia is a common problem among people who are highly stressed and continuously running on the sympathetic (fight or flight) mode of their autonomic nervous system. I find when I am in school I often can’t fall asleep because I am still jittering when I lie down, my brain spinning over the things I need to do the next day. If I do fall asleep, I often wake up early, again with my head already going-going-going into my day. I am still working on learning to sleep well when also dealing with stress, but here are some things I have learned about good “sleep hygiene”:

1. Figure out your eating. Do you sleep best when you go to bed with an empty stomach or full stomach? This can vary from person to person. I find I sleep very restlessly with a full stomach, but if I go to bed empty I struggle to fall asleep and if I do, I wake up in the night hungry and hypoglycaemic. This may also change depending on whether you wake up in the morning and eat breakfast first thing, or if you like to wait before eating, or if perhaps you go to the gym first thing in the morning. Your body will tell you what you need if you listen to it. Personally I like to have a small snack before bed, something easily digestible that keeps me going until the next day. Sorting out what your body’s needs are with regards to food is a huge piece of the puzzle.
2. Create a bedtime routine to signal to your body that it is time to slow down. Try to go to bed at the same time every night. Don’t think you can go straight from working at your computer to a rushed tooth brushing and then hop right into bed. A few hours before going to bed I turn my overhead light off and my softer lamp on. I like to do 2 or 3 yin yoga poses to slow down my breathing and relax my body before tucking myself in. Sometimes I listen to some quiet music such as crystal bowls or whale sounds (I know, I know, I sound like such a hippie).  I also like to read in bed to give my body a chance to relax, though this can backfire if it is a particularly interesting book! 
3. Drink some warm tea or milk. Having a hot drink before bed can be soothing and meditative as part of your bedtime routine. As well, your body naturally cools down when you go to sleep, so having a warm drink can heat you up first and exaggerate the cooling down process (sourced from Counting Sheep by Martin, see below). 
4. Speaking of drinks, sort out your caffeine intake. I can’t drink anything with caffeine after 3pm, but other people can have a coffee after dinner and sleep just fine. Figure out what works for you.
5. Separate your sleeping life from your working life. If possible, work and study in a different space from the one where you sleep. This helps make it really clear to your body what is up.
6. Exercise during the day! I particularly find high intensity cardiovascular exercise tires out my body and helps me sleep. However I have to do it in the morning or during the day, because if I work out at night I am too revved up to fall asleep.
7. Light. Exposure to the blue light spectrum messes with your normal circadian rhythms by suppressing melatonin,  which  indicates to your body that it is daytime and you should be awake. Give yourself a non-negotiable deadline to stop using screen devices at least an hour before you want to sleep. I stop using my computer after 9pm. Consider downloading a blue light filter on any screen devices you use (I use f.lux with my mac). You can also order blue light filtering sunglasses.
8. On a related note, get serious about setting up your room. This includes making it as dark as possible for sleeping in. You can buy blackout curtains or a face mask to wear to keep out the light. Make sure your bed is comfortable. Find ways to make your room a cozy space. Maybe this means clutter or perhaps complete lack thereof. I tend to set up a few stones or drawings or quotes given to me by friends near my bed. Perhaps a dreamcatcher. Make it a place you like to be.
9. Noise. If noise is disturbing you and keeping you awake, find a way to deal with it. I live with many housemates so wear earplugs at night. This is necessary. You may also find a noise cancelling device helpful if this is a concern for you (and you have the money for one).
10. Do a body scan meditation once you are in bed. I like to speak to each of my body parts, starting from my toes and moving upwards. In my head I say “Relax feet!” and then I say “and feet relax” as I feel my them sinking more deeply into my bed. I do this with each body part all the way up my legs, abdomen, arms, neck, and head. This is probably my number one tip, and something I find really helpful to calm me down. I usually fall asleep before I get all the way to my head. 

And try not to stress about it! If you are freaking out because you aren’t falling asleep, you definitely won’t fall asleep. The pressure you add by worrying about being tired the next day or by angrily cursing your noisy family/partner/housemates, again puts you into the activated, sympathetic mode that doesn’t help you sleep. Even if you can't sleep, try not to mindlessly surf instagram or pinterest on your phone or tablet. Instead, focus on relaxing your body and lying still. Perhaps get up and drink some tea. Find a boring book to read. Or an interesting one. Be calm. Be present. Know that it is not the end of the world. 

Now, that being said, please note that chronic insomnia can also be a sign of a more significant health condition, and if you are concerned please go see your naturopathic or conventional medical doctor. By clarifying the cause of your insomnia you can then move forward with addressing your health issue. Ultimately insomnia needs to be addressed at its cause, whether this is hormones, your thyroid, stress (as I have talked about here), or something else.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician, or visit the Boucher Naturopathic Medical Clinic for individual care.

References: 

Martin, P. (2002) Counting Sheep: The Science and Pleasures of Sleep and Dreaming. St. Martin's Griffin: New York.

Gringras, P. et al. (2015) Bigger, Brighter, Bluer-Better? Current Light-Emitting Devices - Adverse Sleep Properties and Preventative Strategies. Front Public Health. Oct 13;3-233.

Ayaki, M. et al. (2016) Protective effect of blue-light shield eyewear for adults against light pollution from self-luminous devices used at night. Chronobiol Int. Jan 5;1-6