Cure Sleeping Problems Naturally and Cheaply

We all have problems sleeping from time to time, the causes are varied and its impact on our daily lives depends on its frequency and severity. There are many over the counter so called sleeping remedies and aids available to buy but these can be expensive and not always effective. It is far better to try to find the root of the problem and to bring your regular sleeping pattern back by using inexpensive natural methods, such as relaxation.

Steps

Developing a Sleep Routine

1. Go to bed and get up at around the same times every day. By setting a regular sleep pattern, we condition our body to be ready for sleep at the time we go to bed. If possible, it is best to work with your circadian rhythms (your natural sleep cycle), rather than against them, as they work from external cues such as light and activity.
   • Everyone’s circadian rhythm varies to some extent, but seek medical advice if your rhythm is severely impacting your day. Unless you're working a job with variable shifts or working more than one job, this should not affect your budget at all.
2. Try using relaxation techniques right before bed. These can be a handy tool for relaxing your body for sleep, especially if you use them as part of a daily sleep routine. They can ease anxieties and tone down the volume of your thoughts as you try to go to sleep. While the best results might be achieved with a therapist, you can still get a lot of benefit for free by simply doing any of the following exercises:
   • Breathing exercises can vary widely based on the source. One breathing exercise is alternate nostril breathing, where you inhale through your right nostril while closing the left with your finger. You then exhale through the left and hold the right nostril. You inhale again through the left nostril, and switch back. Repeat until you feel relaxed (at least 5-10 minutes).
   • Progressive relaxation is where you close your eyes, and feel each set of muscles one by one from head to toe, consciously relaxing each set one by one.
   • Toe tensing is where sense your toes for 10 slow counts, tense them for another slow ten count and then sense them again, before trying to go back to sleep.
   • Guided imagery is where you listen to an audio recording of someone describing calmly some physical environment, and inviting you to experience that in your mind. After a while, you should be able to do the imagery exercises without external audio, if you wish. However, the calming voice itself might help with relaxation.
3. Don’t do work or other stimulating activities in bed. Working in bed can make you associate work with your bed, and so your brain may become alert at the stimuli of your bed. Talking with friends on the phone, playing games online, or any other activity that tends to wake you up rather than relax you should be avoided.
4. Go to sleep when you’re tired. This may sound obvious, but many people either stay up too late or try to go to bed when they're not tired. If you are too awake to sleep, try getting up and doing a relaxing activity, such as reading or meditation. Going to sleep when you're tired will help you develop a regular sleep schedule.
5. Try cognitive behavioral therapy, or CBT. You may need to see a therapist to implement a fully effective plan. Cognitive behavioral therapy is a treatment plan used to treat a wide variety of mental illnesses, including anxiety and depression, both of which can contribute to insomnia. Sometimes CBT is used to treat insomnia directly, by focusing on changing negative thoughts about sleep itself.
6. Change the angle of the bed or your sleeping position. If your sleeping problem is sleep apnea, after consulting with a doctor, you can try changing the angle of your bed. This will change the position of your body. This may allow you to breathe more freely. Changing the angle of the bed or your sleeping position is a cost effective way to try to address sleeping problems.
7. Consider using a CPAP machine. If you continue to experience issues with sleep apnea after changing sleeping positions and/or bed angles, you may need to use a CPAP (continuous positive airway pressure) machine. The CPAP works to keep your airways open.
   • You will need a prescription from your doctor for a CPAP machine, and they can cost any where from $100 to $800. However, most insurance companies cover the CPAP machine.

Decreasing Sleep-Disruptive Habits

1. Use less or no caffeine. Caffeine is a stimulant, and people have differing sensitivities to it, based on a number of factors, including gender, amount of use, and whether or not you have an anxiety disorder. However, it is best for most people to avoid caffeine close to bed (at least four to six hours).
   • Caffeine use has been linked to increased anxiety, which can also disrupt your sleep. Cutting out caffeine should, if anything, save you money, assuming you replace it with water.
2. Decrease nicotine use. Like caffeine, nicotine is a stimulant and so should be avoided before bed. Don't smoke 30 to 45 minutes before bed, and smoke less in the four hours before bed to help with going to sleep.
   • However, to really improve your sleep quality, it is best to quit nicotine use altogether. While quitting nicotine use altogether will ultimately help your sleep, the side effects of nicotine withdrawal include insomnia and irritability, and so it may take some time to get the full effects of quitting nicotine.
   • Decreasing or quitting smoking will certainly save you money as with perpetual nicotine the wallet certainly takes a hit.
3. Decrease alcohol use. Although alcohol is a depressant, and may help you fall asleep easier, often you will not sleep as well, especially after large amounts of alcohol. It lowers the quality of your sleep, and if you use alcohol to go to sleep regularly, you may find it difficult to go to sleep without it. While there are some cheap alcoholic beverages, generally it costs less to drink something else, and so drinking less should save you money.
4. Don’t eat too much too late at night. While you can certainly eat something light before bed without impacting your sleep too much, it is best to eat heavier meals earlier in the day. Eating too much late at night can make it uncomfortable to lie down, and may cause additional sleep issues for those with heartburn. This is yet another cost effective way to try to decrease sleeping problems.
5. Decrease screen time before bed. Blue light can trigger the brain to become more awake. As screens typically have a lot of blue light, even if the room is dark, it will wake us up. It’s best to turn screens off and unplug an hour to an hour and a half before bed. This takes no money, only willpower.
   • If you must use your screen shortly before bed, there are apps that decrease the amount of blue light that a screen emits. These apps should help you get sleepy even as you are using your phone or computer before bed. However, if you’re doing particularly stimulating activities on your computer or phone, such as playing an exciting action game, you may still find it hard to fall asleep. An app may cost anywhere from nothing to three or four dollars.

Making Positive Lifestyle Changes

1. Change your diet. Eating foods with more anti-oxidants, and avoiding junk food can contribute to better sleep. Try adding fresh fruits, lean meats, and beans to your diet. Add foods incrementally so that you can tell which foods are most and least helpful for your body. You should consult a doctor before significantly changing your diet.
   • This can be a tricky change to fit into a budget, as often the best foods cost more or take more time to prepare. However, try adding one or two good foods for sleep or decreasing any food you know impacts your sleep, and you can attempt this step without spending too much extra.
   • Tart cherry juice can help with sleep, if you drink one glass a day, as it may increase melatonin.
2. Increase your time in the sun. Spending around 10-15 minutes in the sun will help trigger the hormones that help keep you awake. Again, unless you do shift work, you should be able to do this without affecting your budget. Getting enough sunlight is especially important in the morning, as early morning sunlight will help to regulate your circadian rhythms.
   • Conversely, exposure to evening sunlight can delay sleep, so be careful when taking late evening walks if you want to go to bed early.
3. Stay hydrated. Drinking enough water is essential for the basic functioning of your body, and yes, even sleep. Getting enough water during the day will help you rest more soundly. It will also keep you from waking up thirsty. Unless you insist on bottled or sparkling water, this step shouldn't add much to your budget.
   • While drinking water is important for sleep, be careful not to drink a lot just before bed, as it can cause you to interrupt your sleep with repeated trips to the restroom.
4. Exercise, but do it early in the day. Exercise can your body with normal functioning, and can give you more energy. It has been linked to better sleep, but if you exercise just before you go to bed you may have more trouble sleeping. Try exercising no later than 3 hours before bed. This is another cost-effective way to help your sleep. Even walking for 15 minutes a day can improve your overall health.
5. Try homeopathic supplements. While not a lot of scientific testing has definitively proven the medical benefits of many supplements, many people find that they add to their relief. Costs for supplements can vary widely from melatonin and valerian at the lower end at 4 to 8 cents a dose to L-tryptophan at the other end at a whopping 45 cents a dose. The following supplements might be helpful:
   • Valerian root may help with sleep problems, but it can also interact with sedatives and some antidepressants.
   • Melatonin has also been thought to help with sleep, but should also be taken with care, as it can interact with some prescriptions.
   • Omega-3 fatty acids are thought to help with sleep as well, but can affect blood-thinning medications. Although it is commonly found in foods, the high amounts in supplements require extra care.
   • With 5-hydroxytryptophan it is especially important to check with a doctor before beginning it, as it can have serious contraindications with MAOI inhibitors and SSRIs.
   • Chamomile is a supplement that acts a sedative, and so can help with sleep. It is important to take care when taking in higher doses, as it can cause vomiting, and allergic reactions for those who are allergic to ragweed, daisies, or similar allergens.
6. Speak with an alternate medical professional. They may be able to best help with choosing the supplements that are right for you. They can take into consideration your age, health conditions, diet and other medications and provide a safe and healthy plan for you to follow as you address your sleeping problems. Make sure you consider the following when making a decision about alternative care:
   • Your primary doctor may be able to provide a reference for an alternative provider.
   • Many states have certification programs for alternative health professionals, the requirements for which can vary.
   • Your insurance may not cover all alternative health providers.

Addressing Underlying Causes

1. Work to address or lower stress in your life. Stress can significantly impact your sleep, as well as your health overall. While lowering the amount of stress in your life is not always possible, try to reframe the stress to make it more manageable. Breathing exercises, connecting with other people, and time management can all help reduce stress. This can be a fairly cost effective method, assuming you don't have to give up a source of income in order to lower your stress.
   • Working to reframe your stressful thoughts can also help lower the stress in your life. For instance, instead of saying to yourself “I only got 6 hours of work done today,” say “I am proud that I got six hours of work done, and I accomplished a lot in that time.”Lowering the stress in your life can help you sleep better.
2. Address anxiety or depression. While there are strategies for dealing with stress on your own, if anxiety or depression is impacting your life in detrimental ways, including interrupting your sleep, you may need to see a mental health professional. They can teach you techniques that you will be able to use long term and help you decide if you need medication.
   • While this is often not the cheapest method of dealing with sleep problems, it can be cost effective if it helps you address the root of the problem rather than just dealing with the symptoms.
3. Talk to your doctor about chronic medical conditions. Frequent urination, trouble breathing, and chronic pain can all negatively impact your sleep. Your doctor may be able to recommend some home treatment as well as focus on treating the underlying issues that are causing you to have sleep issues. If you have a chronic condition that is affecting your sleep, the costs can vary widely, depending on the condition, the severity, and the treatment plan.
4. Talk to your doctor or pharmacist about your current medications. Medications can often have side effects that affect your sleep. If it is a medicine you take long term, be sure to see a doctor to see what you might do, such as adjusting the dosage, changing the time you take it, or trying some other home remedies to alleviate the side effects. Again, assuming that you don't have to change from a less expensive medicine to a more expensive medicine, this may be a cost effective strategy for dealing with sleep problems.
5. Talk to your doctor about the effects of aging. Aging will affect the sleep cycle, and it might be necessary to make adjustments to your lifestyle to help with sleeplessness or other sleep issues. Talking to a doctor will help you make the right decisions for your body, your lifestyle, and your overall health.
6. Get medical advice for any sleep problems that are causing a significant impact on your daily functioning. Some severe cases of sleep apnea, for example, may require surgery. Don’t underestimate the impact of your sleeping problems. If you are unsure whether you need a doctor, you may call a nurse’s line to assess the situation from home. Many insurance providers now provide this service for free.
7. Find a support group. There are support groups available for many common sleep problems, including sleep apnea and insomnia. A support group can help re-assure you that you are not a lone, and help you find resources you may not have known about. Sharing common experiences can also lead to less anxiety, and may help with sleep as well. This can be an inexpensive way to deal with sleep issues, as support groups are often free to attend.

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