Many Americans suffer from clinical insomnia. For these people, sleeping pills are often the last resort and the only way they can settle in for a peaceful evening. However, the majority of individuals who experience sleeplessness have other options. The Blue Ocean Life Co. invites you to keep reading for ways to enjoy a restful slumber, no doctor visits required.

Exercise

You already know that working out can help you maintain your weight and improve your overall health. It’s also an excellent form of self-care! However, if you’ve yet to hop on the treadmill, you might want to consider starting an exercise regimen. According to Dr. Michael J. Breus, it is possible to realize better sleep quality by exercising during the day. The National Sleep Foundation further reports that people who exercise vigorously and that sit for less than eight hours each day enjoy the best sleep quality. Despite a long-standing belief that working out right before bed will keep you alert and awake, it doesn’t matter when you exercise

However, you have to be realistic and know that a single sweat session isn’t going to have a meaningful impact on your ability to sleep. Instead, you have to commit to a routine. It might take weeks or months, but the time you spend working your body is time well spent.

A New Mattress 

Mattresses are not cheap, which is probably why many adults are still sleeping on the same one they had in college. Unfortunately, wear, tear, and even a change in your sleep style might render your current mattress useless. If you struggle to get comfortable under the sheets, it may be time for an upgrade. However, you can’t just pop into the mattress store and select the first thing on sale. Instead, it’s best to know the types of materials available, the brands that are best for your body style, and whether you sleep on your back or side.

Flotation Therapy

Many people with sleep disorders have discovered that flotation therapy can work wonders to restore restful, restorative slumber. According to The Float Zone, “floating clearly showed direct and positive improvements in both the physical and emotional arenas, while also clearly affecting quality of sleep.” If you’re new to flotation therapy, the process involves floating in water inside a controlled environment, allowing you to achieve a state of relaxation. Although this type of therapy may not appeal to everyone, it’s an excellent choice for those who want to try something a little different to remedy their issues.

READ THIS NEXT: 12 Steps for Self-Care

Relaxation & Sleep Mobile Apps

Admittedly, your phone has no place in the bed, but you may be able to use your mobile technology to help you achieve the sleep you need. One way to do this is by downloading apps that can help you relax. Relax Melodies and Headspace are a couple of examples. Each of these offers sleep sounds and guided meditation. You can also use your device to track your movements overnight. Pillow Automatic Sleep Tracker for iWatch and Sleep Cycle are designed to do just this. By placing your phone on an out-of-reach spot on the bed, its internal sensors can let you know in the morning when you were tossing and turning and when you were still. Sleep Cycle may also be used as an alarm clock to wake you up at the most optimal time.

These are just a few ways that you might entice your body and your mind to settle down at night. If these steps don’t help, consider talking to your doctor, as you may have an undiagnosed medical issue that could be affecting your sleep quality

The Blue Ocean Life Community is thankful to Amy Mason, the founder of FitnessoftheMind.org, for offering another insightful post on ways to improve wellness.

References:

https://trainright.com/cant-sleep-hard-workout-race/ 
https://www.sleepfoundation.org/articles/5-facts-about-sleep-and-exercise
https://www.myfloatzone.com/the-float-blog/sleepandfloating
https://www.sleep.org/articles/ways-technology-affects-sleep/
https://www.psychiatrictimes.com/slideshows/14-medical-conditions-contribute-insomnia 

(Disclaimer: please note that I nor the Blue Ocean Life Company are licensed medical professionals and for any guidance regarding medication and your health care, please consult with your doctor.)