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Improving your sleep hygiene can positively impact your overall mood, health, and well-being. Struggling with getting a solid and consistent sleep can be incredibly frustrating. This can leave you feeling down and hopeless about ever feeling energized in the morning. There are tons of strategies that you can try on your own, or with the help of a sleep specialist or doctor that aim to improve your sleep over time so you feel restored when you wake up.
Non-Medication Options for Better Sleep
If you are not comfortable using medication to help you sleep, you aren't alone. There are plenty of actions you can take without the help of a medical doctor to help you find an appropriate bedtime routine.
Create a Healthy Sleep Environment
Avoid Stimulations Close to Bedtime
Take time to get to know what your body needs to unwind and how long it takes for you to relax. Try not to do anything stimulating right before bed, and avoid watching television or using your phone about thirty minutes before you get in bed.
Have a Relaxing Routine
You can also try listening to relaxing music, having a warm, non-caffeinated beverage, and turning on a white noise machine to help you settle down. Once you've found a routine that works for you, stick to it so it becomes a natural habit.
Medical Options for Improving Sleep
If you've been struggling with sleep for a while, it's a good idea to visit a sleep specialist or doctor. Sleep is a critical part of maintaining your physical and mental health and it should be prioritized if you wake up feeling groggy more days than not. With your doctor you can discuss prescription and non-prescription sleep aids as well as side effects and drug interactions that may accompany their usage. Be sure to ask a lot of questions and consider if the benefits of the medication will outweigh their side effects. If you begin taking a medication and have an uncomfortable reaction, be sure to let your doctor know so he or she can adjust your medication accordingly.
Finding the Right Strategies for You
Be patient with yourself as you move towards improving your sleep hygiene. This can take some time, but with consistency and support, you are well on your way to finding healthy sleep solutions that work for you.