How to Improve Your Sleep Quality Without Medication

According to Addiction Center, prescription sleeping pills are generally only intended for short-term use and come with significant risks of abuse, addiction, and side effects. If you find yourself reaching for prescription medication to fall asleep, consider trying another method to improve your sleep quality instead. Here are some natural and tech-oriented sleep aids (presented by Yoga Mike) to help you catch much-needed Zs throughout your cancer treatment.

Enjoy a routine

Try to hit the sack at the same time every night, even on weekends. Keep your bedroom cool, comfortable, and free of distractions. According to the National Sleep Foundation, you should also exercise regularly to help you fall asleep faster and increase the depth of your sleep. However, don’t exercise in the evening. The endorphins and adrenaline produced from physical activity can end up keeping you awake. Note that while in cancer treatment, it’s especially important to discuss it with your doctor before starting any new exercise or physically strenuous activity.

Pay close attention to oral health

When you suffer from dental health problems, they can quickly cause you to experience sleep loss. In fact, something as minor as a small cavity can easily wreak havoc on your schedule, and that’s compounded when you suffer from other oral health concerns. For example, misaligned teeth can be problematic to keep adequately clean, and they’re often responsible for issues such as sleep apnea and teeth grinding. If you suffer from misaligned teeth and you’re looking for an easy solution, teeth aligners such as byte can take the stress out of the situation by allowing you to correct the misalignment from the comfort of your own home. In addition to being affordable and comfortable, as well as a great alternative to traditional braces, byte also provides each client with a personal advisor who can help answer any questions that arise during the course of the treatment. Once you get this or any oral health problems addressed, you may find yourself getting a great night’s sleep!

Cut down stimulants

As you probably know, caffeine consumption stimulates the nervous system and inhibits your ability to fall asleep. Therefore, you should skip coffee and other caffeinated beverages late in the day. But caffeine isn’t the only thing you should avoid in the evening. Some research indicates exposure to the blue light emitted from tablets, smartphones, laptops, and other electronics suppresses the secretion of melatonin, a hormone that induces sleep. Blue light also increases alertness and resets the body’s internal clock. The result is you have trouble falling asleep and also a tendency to have less deep sleep.

Rethink your tools

Yes, we just said you should avoid electronics near bedtime. However, with the right apps, your smartphone can actually be used as a tool to enhance your sleep. First of all, turn on the blue light filter on your phone. Most newer phones have this feature. If yours doesn’t, consider upgrading to a more recent model. Check with various providers to see if they offer deals on newer phones. If you trade in your old model, some wireless providers offer cash credits on new purchases.

Apps for that

With a powerful phone to see you through the night, experiment with apps that can analyze your sleep cycles, guide you through meditations, and aid you in falling asleep and staying asleep.

Sleep Cycle – This app works like an intelligent alarm clock. Basically, it tracks your sleep patterns and movements, then wakes you gently when you’re in your lightest phase of sleep. Waking up from this stage rather than when you are in a deep slumber makes you feel more rested and refreshed.

Calm – This app features more than 100 guided meditations to help lower your stress levels and allow you to sleep better. It also features Sleep Stories, which includes soothing stories read by voices you might know, such as Stephen Fry and Matthew McConaughey, or you can choose music to help you focus or relax, as well as video lessons and audio programs about mindfulness.

Last but not least, look into yoga apps for beginners if you’re interested in getting started. Yoga has many benefits for both the body and mind — and sleep is one of them! Fortunately, there are plenty of yoga apps to choose from, so find one that suits your skill level and lifestyle. Or, if you’d rather get started with a class, Yoga Mike can help you begin!

Insomnia is common among cancer patients. Instead of relying on prescription medications to improve your sleep quantity and quality, try to change your bedtime routine and use sleep apps instead. With a little help from tech and rethinking some habits, you’ll soon be getting the sleep you need.

Photo via Pexels