How to Improve Sleep Health Without Medication

By Samantha Kent

Do you struggle to sleep at night? In the United States, 35 percent of adults don't get the recommended seven hours of sleep each night.

​Inadequate sleep can lead to mental and physical health issues. People who sleep less than seven hours per day on a regular basis are at a greater risk of developing obesity, heart disease, high blood pressure, diabetes, stroke, and frequent mental distress. Those who sleep a sufficient amount may be at lower risk for these diseases.
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Stress, sleep disorders, medical conditions, and bad sleep habits can cause sleep loss. However, simple lifestyle changes and alternative treatment may be enough to put your sleep habits back on track and improve your overall health.

Treatment Options for Insomnia

Treatment options for insomnia include cognitive behavioral therapy, prescription medications, over the counter sleep aids, lifestyle changes, home remedies, and alternative medicine including acupuncture.

Although prescription medications are commonly available for sleep difficulties, doctors generally don't recommend them for extended use. They can have side effects such as daytime grogginess and an increased risk of falling. They can be habit forming as well. Over the counter sleep aids have their own side effects, such as dizziness, confusion, cognitive decline, and daytime sleepiness. Many people aren’t willing to deal with these side effects.
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Although they aren't as easy as taking a pill to get to sleep, non-medication treatment options are generally preferable and more effective in the long term.

• Lifestyle changes. The first thing you should consider when working on improving your sleep is your lifestyle and sleeping habits, as these can offer a good foundation for healthy rest. Maintain a regular sleep schedule and bedtime routine. Avoid or limit caffeine and alcohol, especially late at night. Engage in regular physical activity. Avoid or limit naps, keeping naps to a maximum of 30 minutes and never after 3 p.m.
• Improve your sleep environment. Your sleep environment should be quiet, dark, cool, and comfortable. If you sleep with a partner who snores, encourage them to seek treatment. Consider using blackout curtains or a white noise machine to block out distracting light and noise. You can create a more calming environment by reducing clutter, painting the walls a neutral or light color such as blue, and using aromatherapy, such as diffused lavender oil.
• Consider acupuncture. A meta-analysis of acupuncture research indicates acupuncture may be an effective insomnia treatment. It has the potential to produce a positive effect in patients experiencing insomnia and may relieve pain and ailments that can keep you up at night. Talk to your practitioner about your difficulties with sleep or stress.
• Practice yoga. Yoga can be an effective method for decreasing stress and improving sleep quality. Adding yoga to your bedtime routine can be especially effective. Practice easy, calming yoga poses that can help you stretch out and relax. You can even do yoga in bed as you're falling asleep.
• Practice relaxation techniques. Meditation, deep breathing exercises, journaling, or simply taking a warm bath can reduce stress and anxiety at bedtime and make it easier to sleep.
• Get treatment for sleep disorders. Sleep disorders including insomnia and sleep apnea can make it difficult for you to get the sleep you need to face the day. If you're regularly suffering from a lack of sleep, talk to your doctor about treatment options for sleep disorders.

Alternative treatments may be a good resource to explore to address your insomnia. They don't have habit-forming problems, like medication, and many studies have shown that treatments like acupuncture show promise in helping people who sleep poorly.

This is a guest post from Samantha Kent, a researcher for SleepHelp.org. Her favorite writing topic is how getting enough sleep can improve your life. Currently residing in Boise, Idaho, she sleeps in a California King bed, often with a cat on her face.