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Writer's pictureCassandra Schmigotzki

4 Tips for Getting Quality Sleep Without a Prescription



Better sleep can truly improve your quality of life, but it can be a challenge to get there if you lead a busy lifestyle or struggle with mental or physical health issues. Fortunately, there are several things you can do to boost your ability to rest well without the aid of prescription medication, including practicing self-care. First, consider consulting a wellness coach for tips on how to live your best life. Cassandra Schmigotzki can help you learn to take care of your body and mind and achieve balance in order to reduce stress and feel better. Next, think about how you can make the most of your sleep time even when you have a lot going on.



Take note of your dental health.


You may not realize it, but your dental health plays a role in how much quality sleep you’re able to get. For example, those who live with an overbite could be vulnerable to several health risks and complications, including trouble with speaking and eating. Because a moderate to severe overbite is usually created by a recessed jaw, it can also affect the airway during sleep, leading to interruptions during the sleep cycle, feelings of exhaustion, and even sleep apnea. Fortunately, there are several methods of correction for different types of overbite, including braces and surgery for those with moderate to severe overbite. For those living with a mild overbite, at-home teeth aligners are a viable and affordable option. Do some research to find out which method is best for you.



Find time for a workout.


Caring for your teeth isn’t the only physical way to get better sleep. For many people, it’s tricky to fit in exercise during a succession of busy days, but working out regularly can help you rest easier, especially if you do it outdoors. Spending time outside can help to reset your inner clock, which in turn will allow you to get to sleep faster and stay asleep longer. If you’re pressed for time, look for short but effective ways to get your heart rate up, such as taking a brisk walk with the dog before work in the morning or practicing yoga. Yoga and meditation are wonderful tools for better sleep since they can be done just about anywhere once you get the hang of them.



Stop pollution in its tracks.


Poor sleeping habits aren’t solely connected to your mind and body. Sometimes they’re caused by outside sources, such as the air you breathe. That’s why it’s important to make sure your home is well protected from pollen and allergens, dust and debris, and outdoor pollutants by changing your air filters often and keeping the windows closed on windy days. On calm days, open the windows for a bit to maximize airflow through the home. Have your heating and air systems checked for air quality when the seasons change to ensure they’re in good working order, especially if you live in an older home. You can read more about air quality and its connection to your sleep in this post.



Make your bedroom a haven.


Another outside factor that can leave you feeling unrested is a bedroom that doesn’t work for your needs. You might require more sleeping time in the morning, so blackout curtains or blinds are a great option. Upgrade your bedding for the sake of comfort, and don’t forget about the temperature. A room that is too warm can keep you awake, but these days, you can find mattresses and pillows that come equipped with cooling gel inserts to help you feel refreshed in the morning. The perfect number is a personal preference, but 65 degrees is usually ideal. Declutter and be sure to remove technology as much as possible so you won’t be tempted to use it before bedtime.


Finding ways to get better sleep can be stressful, but there are actually some simple things you can do to rest easy. Take some time to figure out what works best for you, and remember to make self-care a priority.


Interested in how Cassandra’s coaching programs can help create a brand-new you? Start by downloading the free ebook here.



 

Gabriel Patel 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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DISCLAIMER


The information in this post is being provided to you for educational and informational purposes only. It is being provided to you to educate you about women's wellness and as a self-help tool for your own use. It is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please click here.

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