How Do I Sleep without Substances?
How Do I Sleep without Substances?
Are you having trouble sleeping? Tossing and turning all night and unable to pass out? In order to combat this, are you drinking or using drugs to fall asleep?
If you currently can’t sleep without the use of substances, it can be a real problem. You should be able to sleep without the help of drugs or alcohol. If you aren’t sure how, consider the tips below.
If you still can’t sleep without the help of substances, reach out to Front Door Health…
How Do I Sleep without Substances?
Here are some tips for falling asleep (and staying asleep) without the use of drugs and/or alcohol…
Turn Off Your Electronic Devices
It is recommended that you turn off your electronic devices around one hour before sleep, but at least 30 minutes at a minimum. This way you can avoid blue light and stimulation.
You should also consider getting some blue light blocker glasses. As per the Sleep Foundation:
“Invest in Some “Blue Blocker” Glasses: You can purchase orange-tinted eyeglasses specifically designed to shield your eyes from blue light emissions. This may not be ideal, especially if you don’t like wearing glasses, but some studies have found them to be very effective. Blue light blocking glasses are relatively inexpensive, and you should be able to find a decent pair for less than $100.”
Take a Melatonin Supplement
As per The National Center for Complementary and Integrative Health:
“Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24-hour internal clock) and with sleep.”
While your brain produces melatonin naturally, you may want to consider taking a melatonin supplement to help you fall asleep and increase the restfulness of your sleep.
Magnesium Glycinate and L-theanine
These two supplements combined have been shown to improve sleep quality, and they have a synergistic effect—making it very helpful to take both at the same time before you hit the hay.
Keep a Regular Schedule
It’s very important to go to sleep and wake up at the same time. A regular sleep schedule helps to maintain your body’s circadian rhythm (internal clock). In turn, your body will get used to going to sleep and waking up at the same time—which will help to ensure you get tired at the same time every night.
Limit Your Caffeine
Caffeine keeps you awake. Well, duh. With that said, you may be drinking caffeine way too late into the day. Some experts say you should stop drinking caffeine as little as 4 hours before bed, while others say 8 hours. Either way, give yourself quite a few hours for that caffeine to wear off.
The "Sleep with Me” Podcast
Honestly, this podcast may be one of the most effective sleep aids that isn’t a supplement. The Sleep with Me podcast is available for free (with ads) and is specifically designed to bore you to the point where you fall asleep. Sure, that sounds bizarre, but give it a try. You’d be surprised how being that bored can lull you to sleep.
What if I Can’t Stop Using Substances to Sleep?
If you find you cannot sleep without substances or simply can’t seem to stop the use of drugs or alcohol, reach out to Front Door Health for support.
Front Door Health provides judgment-free in-home treatment for patients when they need it. We take an evidence-based approach to treatment, and we create custom treatment plans for our patients to increase their chances of success. Our treatment process is client-focused and individualized. This means no group sessions with strangers and no “treatment as usual” approach. You are unique and the treatment plan we create for you is designed to meet you where you are along your journey and help you to reach your recovery goals.
We understand that it can be difficult to put your life on hold and take time off work. Our in-home treatment allows you to continue to meet your work, school, family, and other obligations while receiving the treatment you deserve.
If you would like to learn more about in-home treatment, contact Front Door Health today. We’re happy to answer any questions and provide you with the help you need.
info@frontdoorhealthcenter.com
