4 Effective Solutions to Improve Your Sleep Quality Without Prescription Meds

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Insomnia is one of the most common sleep disorders among adults. It can be caused by a wide range of health conditions and lifestyle habits, including depression, anxiety, alcohol use, and physical pain (especially for those recovering from an injury). Sometimes, the cause of insomnia isn’t always obvious. In many instances, people turn to the assistance of prescription sleep medication to get a good night’s sleep. However, many prescription sleep meds can have negative side effects, and can be habit-forming.

It is crucial to correct insomnia to get the benefits of sleep — including enhanced injury recovery, better concentration and focus, and improved immune health. Thankfully, there are a number of alternative sleep solutions that are highly effective. The expert team with Grapplers Performance shares four of the best ways to ease your insomnia without prescription meds.

Add melatonin supplements to your evening routine

Melatonin supplements have increased in popularity over the last decade or so. From gummies to powders, it is easier than ever before to consume this natural substance. For those who are unfamiliar with melatonin, it is a hormone that is naturally produced in the brain in the evening. 

While it does require a prescription in certain countries, it is nothing like traditional prescription sleep meditation. In fact, this naturally occurring hormone has been linked to improved sleep and eye health, stabilized blood pressure levels, reduced cortisol, decreased symptoms of seasonal affective disorder (SAD), and enhanced immune function. Therefore, if you are looking to transition off of traditional sleep medication, melatonin could be the perfect solution. Always be sure to speak with your doctor before introducing new supplements to your routine.

Utilize the latest sleep tech

Sleep technology has also become a wildly popular industry — especially in the last few years. While technology is often thought of as a disruptor of sleep (and, in many instances, it is), there are select devices that can radically improve your sleep quality.

First, you can set up high-quality speakers to play soothing music or background noise to help you sleep. Many of these speakers connect with Bluetooth, meaning you can place them anywhere in the room you like. There are numerous sleep apps (many of which are free) that you can use to play sounds such as ocean waves, rain, a vacuum, a fan, a campfire, or a calming wind. Additionally, one of the best sleep apps available is Sleep Cycle. This innovative app monitors your sleep quality through motion and sound detection. Based on the data it collects, its alarm clock function wakes you up at the optimal time in your sleep cycle.

Meditate before bed

If you watch TV or browse your social media feeds before bed, consider swapping these habits with meditation. Meditation — even when practiced for 10 to 15 minutes — can help you relax deeply. In fact, in a 2015 report from Harvard Medical School, mindfulness meditation was linked to decreased insomnia and improved sleep quality. If you have little to no experience with meditation, use a guided meditation app or YouTube video to get started with your practice.

Turn off your phone and television at least one hour before bed

Last, but certainly not least, make every effort to turn off all screens at least one hour before bed. Although this can be a challenge if you’ve formed your evening routine around watching your favorite shows or browsing social media, it is incredibly important to do for your sleep health. Even avoiding screen time 30 minutes before bed can radically improve your insomnia.

All of the above recommendations are fantastic by themselves when looking to reduce insomnia. For maximum benefit, try implementing all of the above changes.
Grapplers Performance provides effective pain, injury, and performance treatments for grappling athletes. Serving clients in London, Whitefish, Montana, and San Diego. Speak with a specialist today by filling out the contact form on our website.

This Article was written by our good friend Gabriel Patel.

Gabriel enjoys writing about health and wellness. He co-founded Health Well Wise with a group of friends who share the desire to help people live happy, healthy lives.

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