TOP 8 tips on how to sleep well without pills

If you have trouble sleeping and have thought about taking pills (or have already started taking them) try some of these tips first.

Before entering our TOP 8, I recommend you watch this short video in which the famous Spanish writer and philosopher Elsa Punset talks about how sleep works and gives us a series of very useful tips:

[You may be interested «The Guide You Need To Sleep Better"]

1) Do not take sleeping pills (benzodiazepines) or begin their withdrawal gradually while you are applying the advice in this article.

In the event that you have decided to give up sleeping pills, try Identify if you have any type of serious physical or mental problem. In the event that you have a problem that you cannot control, assess whether it is worth making this effort to stop this medication.

Sleeping pills have a high degree of dependency and tolerance, that is, they take less and less effect and you need to take more doses to achieve the desired effect. It is true that many people find a middle ground and from there they do not pass ... but the risk of addiction and abuse of these pills is very high.

If you have already started taking these types of pills:

* If you have been prescribed fast-acting, fast-eliminating benzodiazepines (triazolam or midazolam), try replace them with other slower acting and not so fast elimination (eg Valium). Once this change is made, very gradually reduce the amount of Valium. It is best to have your doctor advise you on this reduction.

2) Determine the cause of your insomnia.

Perhaps it is due to an environmental factor that is easy to solve: Maybe there is too much light in the room, too much noise, poor ventilation, adequate temperature ... Maybe it is because you are drinking a lot of soft drinks and coffee at night.

Similarly, persistent insomnia is usually a symptom of a medical or psychological problem that cannot be treated with sleeping pills.

3) Exercise as an alternative to sleeping pills.

Studies have shown that exercising during the day can improve sleep at night. When we exercise, we experience a significant increase in body temperature, followed, a couple of hours later, by a significant drop in body temperature. This drop in body temperature makes it easier to fall asleep and stay asleep. The best time to exercise is in the afternoon.

The aerobic exercises they are the best to fight insomnia, since they increase the amount of oxygen that reaches the blood. Try running, brisk walking, riding a stationary bike, dancing, or jumping rope. Check with your doctor to make sure you're healthy enough for physical activity, and remember to stretch before and after your workouts.

4) Natural aids that induce sleep.

Many people choose these types of natural remedies to combat insomnia, although its effectiveness is unclear.

* Herbs to sleep.

There are several herbs that are used to induce sleep: chamomile, valerian, lemon balm, passionflower, lavender, and St. John's wort. Many people drink chamomile tea for its sedative properties. While there is some data showing that valerian may be helpful in fighting insomnia, in high doses it can cause vivid dreams, blurred vision, and changes in heart rate.

* Melatonin.

Melatonin is a natural hormone that increases at night. It kicks in at dusk and levels remain high throughout the night until suppressed by morning light. However, most studies have found that melatonin is no better than a sugar pill (placebo). Some studies have shown that it can help combat jet lag and sleep disturbance in night shift workers. There are melatonin supplements.

* Tryptophan.

Tryptophan is a basic amino acid used in the formation of serotonin, a neurotransmitter responsible for positive emotions and which also promotes sleep.

5) Relaxation techniques, as an alternative to sleeping pills.

Relaxation techniques that can relieve stress and help you sleep include simple meditation practices, progressive muscle relaxation, yoga, Tai Chi, and the use of deep breathing. With a little practice, these skills can be much more effective than a sleeping pill. Try:

* A relaxing routine before falling asleep. Focus on quiet and relaxing activities, such as reading, gentle yoga, or listening to soft music before bed. Keep the lights low to naturally boost melatonin.

* Abdominal breathing. Most of us don't breathe as deeply as we should. When we breathe deeply, our nervous system relaxes. Close your eyes and try to breathe deeply and slowly, making each breath deeper than the last. Breathe in through your nose and breathe out through your mouth.

* Progressive muscle relaxation Is easier than it looks like. Lie down or make yourself comfortable. Starting with your feet, tense your muscles as hard as you can. Hold that tension for 10 seconds, then relax. Continue doing this for each muscle group in the body, until you reach the top of your head.

6) Cognitive behavioral therapy (CBT) as an alternative to sleeping pills.

Many people complain that frustrating, negative thoughts and worries keep them from sleeping at night. Cognitive behavioral therapy (CBT) is a form of psychotherapy that treats problems through modification of dysfunctional or destructive thoughts, emotions, and behavior patterns. CBT is a relatively simple treatment that can improve sleep by changing your bedtime behavior, as well as changing the ways you think that keep you from falling asleep. It also focuses on improving relaxation techniques and changing lifestyle habits that affect sleep patterns.

7) Have a routine.

Having a routine for just about anything can make life easier. When your life follows a natural progression, the next step comes to you like clockwork.

You probably already have a bedtime ritual that includes brushing your teeth, washing your face, or other preparatory acts that help prepare your brain for rest.

If so, what happens when you forget one of those steps? You are probably feeling somewhat uncomfortable. If you have a ritual or routine, stick with it.

8) Avoid eating copious amounts of food.

If you eat a lot of dinner, your night's rest will be worse. This is something that very few people know about. They get warm from dinner and go to bed at an hour or two. This is when your stomach begins to digest. Your metabolism and brain are activated.

Doesn't it sound like you have slept regularly on Christmas Eve or after a celebration in which you have dined copiously?

You have to heed the saying that reads as follows: "Eat breakfast like a king, eat like a prince and dine like a poor man". If to this you add a healthy diet and as ecological as possible, it is quite likely that you will sleep much better. More information 1 y 2.

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