A strong night’s sleep is the foundation of health and well-being. It is essential for our physical, mental, and emotional health. But sometimes achieving this goal can be difficult.
A hectic lifestyle, stress, pain, and other factors can make it tough to get the shut-eye we need. People who have trouble sleeping often use various treatments, such as prescription sleep aids, natural sleep aids, over-the-counter (OTC) sleep aids, melatonin supplements, or sleeping pills.
However, these medications are not always the best solution. In fact, they may do more harm than good in the long run. So, what’s the alternative? A healthy diet! In this article, we will go over the details on what is the best sleep aid for adults.
The Amount of Sleep Everyone Needs
The National Sleep Foundation recommends that individuals get 7 to 9 hours of rest each night. Despite the many benefits of a good night’s sleep, there can be obstacles that make it difficult to achieve.
There are many reasons why someone might have difficulty falling asleep, including stress, pain, and working night shifts. Some people also have sleep disorders like chronic insomnia or sleep apnea that make it hard to get a good night’s rest.
In recent years, another factor that has contributed to sleeplessness is increased gadget use before bedtime. The light from screens suppresses the production of melatonin, a hormone that helps regulate our sleep-wake cycle.
Many people have difficulty falling asleep or staying asleep throughout the night. When this happens, problems like burnout arise and some might turn to sleep medication for help. However, like all medications, sleeping pills come with risks and side effects.
The Bottom Line on Sleeping Pills
Sleeping pills can treat insomnia and improve your poor sleep. The Centers for Disease Control and Prevention (CDC) found that 4% of adults over age 20 have used prescription sleeping pills at some point.
However, sleeping pills are not a good idea to use for the long term. While this may help you get some much-needed rest in the short term, it can also have some serious side effects.
These side effects include:
- Dependence: Sleeping pills can be addictive and lead to dependence. When you become dependent on sleeping pills, you will need to take them every day to get a good sleep. This can be a difficult cycle to break out of once you’ve started taking them regularly.
- Drowsiness: Many sleeping pills cause drowsiness during the day. This drowsiness can make it difficult to concentrate at work or school and can increase your risk of accidents.
- Headache: According to Mayo Clinic, “a significant number of people who take sleeping pills report headaches upon awaking.” If you suffer from headaches regularly, sleeping pills may not be the right solution for you.
Sleeping pills may offer relief from having trouble falling asleep but they come with a host of potential side effects. If you are looking for a long-term solution to your sleep problems, a healthy diet is a better option.
A Healthy Diet for a Good Sleep
If you have trouble sleeping, eating healthy foods can help you get the rest you need without any negative side effects. Certain foods contain nutrients that promote sleep while others contain chemicals that interfere with sleep.
Making some simple changes to your diet can go a long way in improving your overall health. Here are some simple tips on how to get started. Here are some tips on how to get started on a healthy diet:
Focus on fruits, vegetables, and sleep-promoting foods.
These foods are packed with nutrients like fiber, vitamins, and minerals, which are essential for good health. Aim to fill half of your plate with fruits and vegetables at each meal. Include whole-grain foods like bread, rice, and pasta at least half of the time.
If you want to get a good night’s sleep, try incorporating these sleep-promoting foods into your diet:
- Cherries: Tart cherries contain melatonin, which helps regulate your body’s natural sleep cycle.
- Fish: Fish such as salmon and tuna are rich in omega-3 fatty acids, which have been shown to induce sleep quality.
- Whole grains: Whole grains contain magnesium, a mineral that has been shown to improve sleep quality. Almonds and walnuts are also good sources of magnesium.
- Dark leafy greens: Dark leafy greens such as spinach and kale are good sources of calcium, which has been linked with improved sleep quality.
Limit processed and sugary foods.
Processed foods are often high in calories, salt, sugar, and unhealthy fats. They can also be low in important nutrients like fiber and vitamins. Too much sugar can lead to weight gain and tooth decay. It’s best to limit these foods and eat them only occasionally. When you do eat them, make sure to balance them out with healthier choices like fruits, vegetables, and whole grains.
Watch your portion sizes.
Portion control is an important part of healthy eating. Eating too much of any food can lead to weight gain and other health problems. Use a smaller plate or bowl so that you automatically serve yourself smaller portions without having to measure anything out. You can also try splitting meals with a friend or family member so that you don’t end up eating more than you should.
Other Tips for getting enough sleep every night
If you’re one of those people who find it hard to get a full eight hours of shut-eye, don’t despair—there are things you can do to help yourself get the rest you need. Keep reading for tips on getting enough sleep every night.
- Stick to a regular sleep habit or schedule as much as possible. Going to bed and waking up at roughly the same time each day will help train your body to wind down and wake up at consistent times, making it easier for you to fall asleep and stay asleep.
- Create a relaxing bedtime routine and stick to it. A simple bedtime routine might consist of taking a warm bath or shower, reading a book, or writing in a journal. Doing the same things each night before bed will signal to your brain that it’s time to start winding down for the evening.
- Make sure your bedroom is conducive to sleep. Your bedroom should be dark, quiet, and cool—a place where you can relax and drift off to dreamland with ease. If outside noise is keeping you up at night, try using a white noise machine or earplugs to help block out unwanted sounds.
- Avoid screens for an hour before bedtime. The blue light emitted by electronic devices can interfere with your body’s natural sleep hormones and make it harder for you to fall asleep. So, instead of scrolling through social media in bed, try reading a book or listening to calming music until it’s time to turn out the lights.
- Get up and move during the day. Exposing yourself to natural light during the day and getting some exercise will help improve your sleep at night. Just be sure not to finish your workout too close to bedtime—vigorous exercise can make it harder to fall asleep if done right before hitting the pillow.
- Limit caffeine and alcohol consumption. Caffeine can stay in your system for six hours or more, so drinking coffee or tea late in the day can make it harder for you to fall asleep when nighttime comes around. Alcohol may help you fall asleep initially, but it disrupts REM sleep and can cause you to wake up feeling groggy and unrested later on in the night.
Conclusion
It can be tough to get a good rest, but following these tips can help make it easier. When it comes to getting a good night’s sleep, there are two main options: sleeping pills or a healthy diet. Sleeping pills offer short-term relief but can have some serious side effects, including addiction and drowsiness during the day. A healthy diet is a better long-term solution as it promotes restful sleep without any negative side effects. So next time you’re struggling to fall asleep, reach for an apple instead of a pill!