If you struggle to fall asleep — or stay asleep — at night, you’re not alone. A recent study on sleep deprivation in Australia found that 60% of people are missing out on the quality rest they need to thrive. When you’re in this majority, you may be tempted to use prescription medications to nix your sleep issues, but this could be a huge mistake — especially when there are so many natural, effective, and low-risk steps you can take to improve the quality of your sleep.

Positive Thinking Clinic offers a few to start with.

Download a Bedtime Story App

This may sound like a silly suggestion for adults, but it turns out that listening to a soothing voice read a calming story can actually help both kids and grownups fall asleep faster. It’s why apps like Headspace and Calm are so popular. If stories aren’t your preferred way to relax, then you can also use these apps to access other soothing sounds or calming meditations.

You can listen to your bedtime stories through your phone’s speaker, but if you want the ultimate experience, it may be worth splurging on a Bluetooth speaker or a set of headphones. The first option is a good idea if you want to listen without disturbing your partner sleeping next to you.

Try Progressive Muscle Relaxation

Sometimes your mind is jumpy and sleep apps can help with this. Other times it may be a tense or energized body that’s keeping you awake. If you want to calm your body down and signal to your brain that it’s time for some shut-eye, try a little progressive muscle relaxation (PMR) while in bed.

With this calming technique, you work your way from your toes to the top of your head, tensing and relaxing each set of muscles along the way. PMR can help you fall asleep but it can also help with headaches and other issues that can make sleep difficult. You can find guided PMR tutorials via the apps mentioned above and listen to them with your new headphones.

Get Cooling Bed Products

There’s nothing like snuggling up in a warm, cozy blanket to coax yourself into a deep sleep. It turns out, however, that getting too hot can lead to poor sleep. If you tend to wake up sweating, you should know that sleep experts agree that sleeping in a cooler environment is usually best.

Of course, dealing with extravagant energy bills can cause you to lose out on sleep, too. Thankfully, you can cool your bedroom for less with the right sheets and mattress toppers. If you really want to keep your cool and have room in your budget, you could also get a bed fan.

Consider Safe and Natural Sleep Aids

After a few nights of tossing and turning, you’ll do anything to get sleep. This is when many people start thinking about using prescriptions to put an end to their sleep deprivation. But these medications come with a long list of risks and side effects: At the very least, you could end up with a headache in the morning. At worst, you could easily become addicted.

It’s because of these potential risks that most healthcare providers try to avoid prescribing prescription sleep aids. Instead, your doctor may recommend that you relax with herbal teas and other soothing remedies at night. These natural remedies really work for many and have virtually no side effects. You can also try melatonin supplements, although this comes with risks, too.

Work with a Therapist

If you have tried a variety of the above options and still suffer from a lack of sleep, consider working with Amanda Dounis of the Positive Thinking Clinic. A trained hypnotherapist and counselor, she can help you address your sleep issues and will work with you to find the best solutions so you can finally achieve the rest you need.

You can’t live your best life when you’re losing sleep every night. But you also need to avoid relying on prescriptions, which can have serious consequences for your health and safety. If you’re having issues with sleep, try using the tips and tricks above. When natural remedies and tricks don’t work, it may be time to seek help from your doctor.

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On another note, managing a condition of anorexia and insomnia can be a significant challenge, both physically and mentally. Click this guide on unpacking anorexia and insomnia which has been written to provide trusted evidence-based advice and recent information written by experienced professionals to those experiencing anorexia and insomnia

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