Can’t Sleep? Here Are Five Affordable Ways To Catch More Zzzs

The average adult needs between seven and nine hours of sleep each night to stay healthy, but many of us don’t get this amount due to stress, anxiety, work, and other reasons. If you’re struggling to get the sleep you need, check out these five affordable tips for improving your sleep quality and duration.

We’ll discuss tried-and-true methods for getting the restful sleep you need, like avoiding blue light and using essential oils. We’ll also provide tips for creating an environment conducive to sleeping and how to stick to a regular sleep schedule. With these simple suggestions, you’ll be able to get the rest you need without breaking the bank.

Causes of Sleep Deprivation

There are many potential causes of inadequate or poor-quality sleep. Lack of exercise, stress, and poor diet are the most common causes of sleep difficulties. Exercise helps regulate your circadian rhythm, which helps you fall asleep faster and stay asleep longer. Stress can make it difficult to relax, preventing you from sleeping well at night. Unhealthy foods can also interfere with your ability to get restful sleep by causing indigestion, upset stomach, acid reflux, and general discomfort.

Benefits of Sleep

Adequate sleep is essential for a healthy lifestyle and overall well-being. Quality sleep can improve your memory, concentration, and problem-solving skills. In addition, you’ll feel more energized and motivated when you’re well-rested than when you don’t get enough sleep. Adequate sleep also reduces stress levels, allowing your body to relax and rejuvenate.

Alternative Medicine Treatments

Acupuncture is a form of Chinese medicine used to regulate the energy flow in the body through the insertion of needles into specific points of your body. This form of treatment has been shown to help people who have trouble sleeping, as it induces relaxation by stimulating specific nerve points. Herbal remedies such as valerian root, chamomile, and lavender have long been used in all traditional medicine for promoting calmness and relaxation, as well as improving sleep patterns.

Sleep Hygiene Tips

Developing a bedtime routine effectively sends signals to your body that it’s time to rest and relax. Making sure to wind down at least an hour before bedtime will give your mind and body enough time to settle down so they can get ready for sleep. Caffeine consumption should be limited if possible, as drinking coffee, tea, or soda close to bedtime can interfere with your ability to fall asleep quickly and stay asleep throughout the night. In addition, avoiding electronic devices, such as smartphones or computers, within two hours before bed is recommended. The blue light emitted by these devices can disrupt melatonin production, making it harder to fall asleep quickly and remain asleep.

Sleep Aids

Weighted blankets are great for those with trouble sleeping since the gentle pressure feels like being hugged. It helps calm the body down before bed, making it easier to fall asleep quickly and stay asleep throughout the night without waking up frequently. They come in various sizes and weights, so choose one that weighs 5% to 12% of your body weight for maximum effectiveness. A good sound machine can be helpful for those who struggle with noise-related sleep disruptions, like traffic or loud neighbors, by producing soothing sounds, like ocean waves or rainfall, to mask disruptive noises. Hence, it’s easier to fall asleep quickly and stay asleep throughout the night without waking up frequently to noisy cars or trucks driving past your window late at night.

Sleep experts recommend sleeping on your back to avoid random aches and pains in the morning that usually come with sleeping on one side. To make the adjustment easier, consider investing in a pillow for back sleepers to keep your neck and spine aligned.

Lastly, essential oils, like lavender or eucalyptus, can promote relaxation, as their scents encourage deep breathing and promote peace and calmness. The right essential oil is the perfect way to wind down after a long day so you can drift off into dreamland easily without any outside distractions. By incorporating some of these aids and adding exercise into your daily routine, you may be able to alleviate insomnia symptoms and improve your overall well-being so you can finally get some quality shut-eye at night and wake up refreshed in the morning!

In Conclusion

Getting the rest you need doesn’t have to be expensive or complicated. By following these five affordable tips, you can optimize your environment, reduce stress and anxiety, and get the restful sleep you need to stay healthy and productive. From limiting screen time and noise to trying alternative medicine treatments, there are many solutions to help you catch more zzzs. You’ll sleep like a baby in no time with a few simple changes and a little bit of effort.