It’s been said that sleep is food for the brain. However, for many people, falling asleep can be an obstacle.
Many of us lay there tossing and turning, hoping that the more sheep we count, the quicker we might fall into a deep slumber. Unfortunately, this doesn’t always work. So what does? Do you take prescription medication to help you fall asleep?
Whatever your situation may be, are you sure that you’ve done all that you can to fall asleep naturally?
Sleeping pills can have some wild side effects that may not make taking them worth it. There are a lot of really great natural remedies that may help you sleep more easily – even if you struggle with it currently.
Check out these eight ways to fall asleep naturally.
The key component of aromatherapy is lavender. This is an inexpensive, nontoxic way to doze off into a deep slumber.
Many studies have shown that lavender essential oil is beneficial in aiding insomnia. Evidence suggests the scent can help slow down the nervous system, improve sleep quality, and promote relaxation. It’s also been shown to lift the mood of people who suffer from sleep disorders.
During your next bedtime ritual, try to use lavender by applying a few drops to pillows and your bedding. Many others have found benefit in applying it to the bottom of their feet or adding drops to a soothing diffuser.
2) Practicing Yoga or Meditation
Gentle yoga or stretching right before bed can help wind down your body.
Oftentimes, people struggle to fall asleep because of the anxiety from certain thoughts or worries. They feel unable to shift their mind from it. Breathing techniques practiced in yoga and meditation can help you focus on the breath, allowing you to quiet the mind. This gives your whole body a chance to doze off.
Try to ease into a deep sleep after trying a few of these yoga positions:
- Begin in Child’s Pose, Balasana, for 10 breaths. Focus on deep breathing to calm your mind and to help release any unnecessary tensions.
- For another minute on each side, practice the Lizard Pose. This will consist of bringing your left foot forward between your hands while you drop your knee to the floor. Then, try to walk your left foot to the outer edge of your mat and place your elbows on the floor and repeat.
- Inhale slowly as you lay on your stomach flat on the floor, grab your hands behind yourself, and slowly exhale as your plant the top of your feet to the floor, then inhale as you come out of the position and push yourself up. This practice is known as the Locust Pose. Be sure to watch your breathing by inhaling and exhaling slowly and at a paced rate.
There are just a few poses to practice before bedtime. Remember to pace your breathing to ensure that you’re lowering your heart rate and releasing any tensions from your body.
Different bodies produce different amounts of each hormone. Melatonin, the hormone that controls sleep, helps your body distinguish between day and night. In some cases, this process may be hindered. It means a person might need to supplement the hormone.
Make sure you consult with your doctor about what amount might work for you.
4) Cut Back on Caffeine
Leave plenty of time between your last caffeinated beverage and when you’d like to fall asleep. One practice that could assist you in spacing this time frame is to avoid any caffeinated beverage after your lunch. This can keep you from consuming caffeine that could affect sleeping habits.
Not only does caffeine negatively impact how fast you fall asleep, but there are a variety of issues linked to the consumption of excessive caffeine. Anxiety, forceful heart contractions, headaches, and indigestion are just a few of its side effects.
It may be a wise idea to consider weening yourself of this drug to improve your sleep and overall health.
5) Turn on Soft, Soothing Music
Calming and soothing music listened to at a low volume can help improve the quality of sleep. Consider the settings on your alarm clock that provides soothing sounds of nature to prepare you for an effortless night of slumber.
Whether it’s the relaxing sounds of water lapping on the shore, or of crickets chirping away, find something that works for you.
This root can be used in capsules and in teas and is known to help improve the quality of sleep as well as increase the speed in which you fall asleep. To get the best results, try using it over a long period of time.
You might even want to consider making a soothing hot cup of tea with chamomile in the blend. The consumption of chamomile is natural and sure to help you in bringing your day to an end.
7) Stay Cool
Studies show that the best room temperature for sleep is between 60 and 68 degrees Fahrenheit. The cool air can help reduce brain metabolic activity, which promotes a normal sleep cycle.
8) Wind Down an Hour Before Bed
It’s typically not possible to snap your fingers and fall asleep immediately. Your body requires time to properly wind down and fully relax. You might try taking a warm bath. The rapid change in body temperature from warm to cool can aid in falling asleep more quickly and deeply.
With prescription medication, there is always the fear that what you’re taking could lead to negative side effects. According to Goldsboro lawyers, Strickland, Agner and Associates, medical malpractice, which includes errors in prescription medication, is one of the most common types of a personal injury case.
To avoid this issue altogether, test out some of these alternatives first. You could find something that works perfectly for you!
9) Consider Your Mattress
Buying a new mattress may not be on your current budget. However, it could be one of the best investments you’ll ever make.
So consider a few of these tips to find your way to better sleep:
- Replace your mattress approximately every eight years. After a while, the material that was used to make your mattress is going to reflect the wear and tear of having it for an extended amount of time. Years of laying the same place can take a toll on a mattress.
- Be cautious of allergens.
- If you have sensitive allergies, be sure to conduct your own research on the new mattress. Certain materials may be prone to mites, mold, and bacteria.
- Buy for two.
If you share your bed with your spouse or partner, consider the option of a mattress that will allow you both the opportunity to adjust your comfort levels. With his strategy, no one has to sacrifice their comfort.
By improving this ONE aspect of your life, you’re improving your overall health and wellbeing.
Yoga, soothing sounds of nature, sleepy teas, essential oils, and a new mattress, are just a few options to consider before sleeping. However, it’s important to take into account of what works best for you to maximize the best results.
Be sure to experiment with these options to fall asleep naturally and improve your overall health.