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How to Sleep Better at Nights Without Using Sleeping Pills - Insomnia Guide

Updated on November 21, 2018
clivewilliams profile image

Clive Williams is an internet researcher and writer on many genres. He has a BSc. Degree in Information Systems.

Sleep Like a Baby
Sleep Like a Baby

We Need Proper Sleep

Sleep, who needs it? Well, it's not about who needs it, it is about how much and how well we sleep. Everyone needs sleep, no matter how much we try to do without it. Both Man and animals must sleep at nights. Sleep is quite an important factor because it plays a vital role in ones health. You don't have to be a Doctor or scientist to figure out how not sleeping affects you. When you don't get enough sleep, you feel cranky, tired and drained. Many people even end up with all day headaches which only goes away when they do get enough sleep. Sleep is critical in our health as it is involved in healing and repair of heart and blood vessels. Ongoing sleep deficiency can deteriorate your health and may cause increased risk of heart disease, high blood pressure kidney disease and stroke. With that said, let us look at some common sense and easy ways to get better sleep at night without using sleeping pills.

1. Get Your Mind Settled

If you ever go to bed with an unsettled mind, a clustered and confused mind, chances are that you will not be getting a good night's sleep. The objective of sleep is to help clear your mind, rest your brain and revive your body. It may be easier said than done, but if you really want the perfect nights rest it begins with you taking the first step to block all elements which may deter you from sleep, many times its all in your head. What you need to do is simply forget the days strenuous activity and think sheep. To release a little tension, do some basic stretches, work your neck area and get you body relaxed. If you find that you have difficulty clearing your mind to sleep, you can implement white noise to help you fall asleep.White noise is categorized as a special kind of sound which masks background noise. When used correctly it will help you to be more settled allowing you to fall asleep quicker,drowning out other sounds which prevents sleep. Examples of white noise are the sound of an electric fan while spinning, the sound of an active air conditioner. There are actually machines now available which creates white noise. White noise has also been used on babies to get them to fall asleep quicker and sleep longer.

2. Get The Right Bed

Having the right bed is of the utmost importance. There are many people who believe than once they are tired any bed will do, but many wake up in the middle of the night or in the morning with headaches, body pains and soar joints. All these are factors of a bad mattress. When you go to sleep, you are lieing on a specific item (bedding) for a specific amount of hours, say 4-12 hours. What happens is that you body joints and skeletal system are stagnant for a set duration and then they begin to set into that position. Have you ever heard some people who claim they awoke with stiff neck or strong back pain or cramp in legs. All this is due to sleeping position and bad bedding. Cheap mattress will not cut it when it comes on to a good night sleep and your health. I would recommend everyone to get a 13" Personal Comfort® A8 Bed. I have tried this bed for myself and it is amazing the difference you feel when you actually lie on one of these dreamers. This bed provides what i like to call "I do what i like to my side support" It is capable of adjusting its firmness to suit your liking or body pressure. It allows better support for your skeletal system as it is able to recline and of course is built with memory foam. This is just my two cents on the bed as it has provided me with total comfort and support and some real good sleep.

Pillow Supine Posture

Sleep Postures
Sleep Postures

3. Get The Right Pillow

You know that one of the biggest sleeping problems which many people face is the pillow. That little fluffy demon you have there right under your head. You know the hiding place where some people actually decide to place their defensive weapons at nights! The wrong pillow can leave you with neck pain for days and will give you one of the worst nights sleep anyone could possibly get. If you have a pillow that is of no modern technology and is now as flat as a pancake, chances are that it is time for you to invest in a pillow, a better nights sleep and better spinal support. Worn out and flat pillows have no support and instead of supporting your head in proportion to you body on your bed, It allows your head to sink and this creating what what is called a bad sleep posture. Bad sleep postures normally occur when you have bad spinal pillow support. The image above shows the correct pillow support which is needed to deter neck and spine damage and eventually providing some good nights rest. If your head is not resting properly, it is simple, go get a good and firm pillow. Bedding companies will have very supportive pillows also. Pillows with A combination of fifty percent feather and fifty percent down works well because the feathers act like springs and provide the needed support for your sleeping posture.

4. Type of Food Eaten At Nights

Many people will wonder why eating late affects a good night sleep. Well here is a bit of science behind the food and sleep. There are certain type of foods which one should avoid if they plan to get a good nights rest. One of such is anything which is caffeine driven. Caffeine contains chemicals which affects our urge to sleep and will definitely have your eyes staring up that ceiling at 2 am in the morning. Avoid eating too late and eating lots of and sugar potent foods such as that nice dark chocolate bar you have in your bag. Many people also believe that drinking alcohol is one way of knocking yourself out and getting some sleep, the fact is that when you do wake up with a feeling like a sledgehammer is on top of your head, you will be needing some sleep! If you do have to eat before going to bed, eat lightly, some wheat crackers and chamomile tea will do nicely.

5. Right Enviornment

If you are big on getting your sleep and you must get your goods nights rest, then you had better look a bit at the environment around you. Where do you live or where you are about to live. Is it somewhere where you see bright lights flashing past your room window every five minutes? Are you close to any air strips, does the neighborhood have wild cats knocking over boxes and dogs barking endlessly at nights keeping you awake and driving you crazy? If you can't sleep properly simply because of your neighborhood it is time to leave. Find yourself in an environment where it is quiet and peaceful and you do not have to suffer because of outside variables.

back Support Recline Bed
back Support Recline Bed

Ditch The Pills

Many people who suffer from insomnia are hooked on pills after pills. They get so use to taking these late night drugs many have simply become addicted. Sleeping pills are not the solution, the solution is to have a clear mind, a good sleeping environment, a healthy diet, some simple exercise, get yourself the right pillow and bed and you will be drawing Zzzzzs and counting ONLY 10 sheep.

© 2016 Clive Williams


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    • clivewilliams profile imageAUTHOR

      Clive Williams 

      4 years ago from Jamaica

      Thanks RandaHandler.

    • RandaHandler profile image

      Randa Awn Handler 

      4 years ago from USA

      Thanks for all the research! Good tips!

    • clivewilliams profile imageAUTHOR

      Clive Williams 

      4 years ago from Jamaica

      you are most welcome frank

    • Frank Atanacio profile image

      Frank Atanacio 

      4 years ago from Shelton

      thank you for sharing some tips I could use...:)

    • clivewilliams profile imageAUTHOR

      Clive Williams 

      4 years ago from Jamaica

      @alwaysexploring and Ericdierker: Thankfully many of us do not, but you would be surprised at how many people worldwide are suffering because of lack of sleep. Yes eric, the Lama is a wise man.

    • Ericdierker profile image

      Eric Dierker 

      4 years ago from Spring Valley, CA. U.S.A.

      Great suggestions. Sleep is critical to a healthy happy you. I use every method available and just love to sleep. Dalai Lama says it is the best meditation.

    • always exploring profile image

      Ruby Jean Richert 

      4 years ago from Southern Illinois

      Great tips on getting a good night sleep. I usually do not have a problem.

    • clivewilliams profile imageAUTHOR

      Clive Williams 

      4 years ago from Jamaica

      @Michaela Osiecki, anything good will not come cheap. It's better to keep your health than your pocket.

    • Michaela Osiecki profile image


      4 years ago from USA

      This is all well and good for the people who can afford an expensive mattress and nice pillows or to relocate to a quieter neighborhood, but this is just not possible for a lot of people on their budget.

    • clivewilliams profile imageAUTHOR

      Clive Williams 

      4 years ago from Jamaica

      That's good billy, sleeping right works wonders. I find it that when you have none supportive pillows, you get cranky sleep and neck pains, so the bed, pillow and a clear mind works for me.

    • billybuc profile image

      Bill Holland 

      4 years ago from Olympia, WA

      No problems here with sleep. Much of what you suggest I do. The biggest factor for me is routine. I've trained my body and mind to go to bed and rest at a certain time....that has helped greatly.


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