Home Depression Depression Articles  

How to Start Sleeping Without Prescription Sleep Pills?

     

Sleeping pills are a common treatment for people who are unable to sleep well. But a growing number of sleep specialists are using other treatment methods to provide solutions for people with sleep disorders.

Tips to Sleeping without pills

Below are some tips to start sleeping without taking prescription sleeping pills:

  1. Drink a warm glass of milk, and a cookie about an hour before sleep. The combination will relax you, and allow you to sleep without any pills at all.
  2. When you go to sleep, relax, do not think about anything.
  3. If you feel like you cannot sleep, count from 200 backwards. It will work and you will not need pills.
  4. Do not smoke prior to going to bed, this stimulate adrenaline production and causes increased blood pressure and heart rate.
  5. There are some supplements on the market that contain melatonin along with some other sleep inducing herbs such as valerian, chamomile, passion flower, hops flower, skullcap flower etc. There are a number of good ones online and in health food stores. Herbal sleep remedies are great because they are non-addictive and do not make you feel groggy in the morning.
  6. Make sure you do not drink caffeine soda, or coffee or even tea at dinner time, or at least 4 hours before bedtime.
  7. Maintain a regular sleep schedule, even on the weekends, so you don't lose that cycle of restfulness.
  8. Establish relaxing bedtime rituals, such as reading or soaking in a tub, to send a signal to your body that it's time to go to sleep.
  9. Establish a sleep-friendly environment: cool, quiet, dark, comfortable, and free of interruptions.
  10. Use your bed for sleep only.
  11. Avoid stimulants such as caffeine and nicotine, and stay away from alcohol.
  12. If you don't fall asleep within 15 or 20 minutes of going to bed and turning out the lights, get out of bed and try another relaxing activity until you feel sleepy again.
  13. Makes sure your bed, pillows, bedding, and covers are comfortable and appropriate to the season.
  14. Darken the room so there is no more light than what one small candle would provide.

Some tips on Sleeping without the use of Sleeping pills

  1. Eliminate extraneous noise or add white noise if you prefer it.
  2. Make sure your bedroom is well ventilated, not drafty, and cooler than you keep the house during the day.
  3. Thirty minutes before bedtime try a warm bath or shower. Use mild aromas that appeal to you. Lavender is known to have relaxing properties.
  4. Avoid smoking in the night, a couple of hours before your sleeping time. If you can quit smoking for good - all the better.
  5. Adding honey to warm milk will help the body absorb tryptophan faster and will also produce a quicker sedative effect.


Sometimes crying or laughing
are the only options left,
and laughing feels better right now.




Stay Connected with DG


           


Current Issue



Self Help Leaflets

Take the help of our self help leaflets or booklets.

The DG Magazine

All about living with depression

Depression Articles


Chemical Imbalance
Descriptive immediacy
Drug Abuse Screening Test
Beck Depression Inventory
Michigan Alcohol Screening Test (MAST)
Zolpidem
Anger management
Self hypnosis
Stages of cancer
Memory problems
Mental abuse
Stockholm syndrome
Nervous Breakdown
Anhedonia
Stages of Grief
Dating a Loser
Do you have Trouble Sleeping?
ICD 11
DSM 5
DSM 4
ICD 10
How to Beat the Winter Blues
How to Improve Your Self-Esteem
How to Prevent Holiday Depression
How to Eliminate Stress
How to Help Your Spouse Through A Midlife Crisis
How to Recover From Depression Without Drugs
How to Relieve Stress Through Breathwork
How to Avoid Getting Nightmares
How to calm down
Start Sleeping Without Prescription Sleep Pills
Recession and Unemployment
Lifespan Development
Internet Addiction
Life Domains
Depersonalization and derealization
Disorders of memory
Causes of Abnormal Behavior
Influence of our thought in depressive illness
Psychiatry and Law
Article on Wellness - The NEW AGE MANTRA
World Health Day
Do you have Sleepless nights?
Managing Holiday Stress
Top Gift Ideas for the Depressed
Five Easy Tips for Keeping Your New Year's Resolutions
Depression and Holidays
Wrung-Out by Ringing-In the Holidays: Dealing with Post-Holiday Blues
Who is Psychoanalyists? - Difference between Psychiatrist, Psychologist, and Psychoanalyst
Adenosine Deaminase Deficiency and Depression
Psychophysiology disorder
Gamma-hydroxybutyrate

5 Ways to Relieve Stress

Peptic / Dueodenal Ulcer
Some misconception regarding mental disorder
Cotinine and depression
Relationship and Depression
Diabetes and depression
Hysterical neurosis
EMDR and PTSD
Managing Moods
Body and Mind
Hypertension
Psychoneurosis
Asthma
Valsalva Maneuver
Psychasthenia
Improving self esteem with affirmations and therapeutic relaxation music
Mental Accounting and Self-Control