Want a to get a great night’s sleep but don’t want to use medications full of dangerous side effects? There natural remedies for sleep can help you fall asleep fast… no prescription needed!
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I am a terrible sleeper! From nights spent staring at the clock praying I'll go to sleep to middle of the night wakings, I have spent way too many hours TRYING to sleep. And it seems I'n not alone…
According to research from the University of Pennsylvania, about 25 percent of Americans are affected by sleep disorders each year. (It’s no surprise that many people wonder how to cure insomnia!)
After years of suffering (and rarely getting my recommended 8 hours of shut-eye) I started researching and using natural remedies for sleep.
Now I have a few favorite tricks that help me sleep all night. I hope these ideas help you get a good night's rest too!
18 Ways to Naturally Fall Asleep
These simple tips and tricks can help you learn how to fall asleep and stay asleep. They are perfect for a night when you are staring at the ceiling wondering how many hours are left until you have to get up in the morning.
Stress is one of the most common causes of insomnia. Finding ways to alleviate stress throughout the day can help improve your sleep.
What to do: Try to get at least 30 minutes of exercise each day.
Why this works: Aerobic exercise during the day improves deep sleep later that night. Try to refrain from exercising at least 2 hours before bed or the endorphins can make it difficult to fall asleep.
Learn more about how exercise helps you sleep at Hopkins Medicine.
What to do: A regular meditation practice can help you to relax and feel at ease.
Why this works: Meditation is a great way to destress before sleep. When the mind is relaxed, you worry less making it easier to fall asleep. Plus, meditation can help raise melatonin levels, making your body more prepared for sleep.
Learn more about how meditation promotes healthy sleep at Healthline.
- Write in a Journal
What to do: Write in a journal every night for five minutes before bed.
Why this works: The act of writing releases stress from the brain allowing you to fall asleep faster. In some cases, it can cure insomnia. It can also help to end the day on a positive note by writing down everything you accomplished and a to do list for the next day.
Learn more about how a journal can de-stress you for better sleep at Psychology Today.
Set Your Home Up for Sleep
Your home environment effects the quality of your sleep. These simple tasks can help you sleep soundly each night.
- Declutter Your Space
What to do: Clutter can stress you out! Set a timer each night and spend 10-15 minutes picking up the house. Everything gets put away and you can go to sleep more easily.
Why this works: Going through this process each night relaxes the brain and makes it easier to get up in the morning without feeling overwhelmed. Also, the dishes don’t pile up so it’s a second major win!
Learn more about how decluttering can help you sleep at Very Well Health.
- Lower the Temperature
What to do: Turn down the thermostat when getting into bed at night or sleep with lighter covers for a deeper sleep.
Why this works: The body’s temperature naturally drops when you sleep, so most people sleep better between 65-70 degrees.
Learn more about how temperature effects sleep at Hopkins Medicine.
- Keep the Room Dark
What to do: Hang blackout curtains or invest in an eye mask to block out any outside light that may be coming into your bedroom.
Why this works: Light naturally wakes the body making it think that morning is here. Blocking out the light helps you to fall asleep, toss and turn less, and get deeper sleep.
Learn more about how a dark room helps you sleep at Amerisleep.
- Get a Flashlight or Night Light
What to do: Keep a small night light or flashlight near your bed in case you need to get up at night.
Why this works: A small, soft light doesn’t throw off your sleep cycle as much as an overhead light or bedside lamp. Less light disruption makes it easier to fall back asleep once you get back into bed.
Prepare Your Mind for Sleep
A consistent routine is a great way to “train” your brain to go to sleep. Try these healthy sleep routines to get more rest.
- Say No to Electronic Devices
What to do: Refrain from using electronic devices for 1-3 hours before bed.
Why this works: The blue-light from electronic devices limits your body’s melatonin production making it harder to fall asleep. Removing televisions and other devices from the room will allow the natural sleep process to occur.
Learn more about how blue light interferes with sleep at Hopkins Medicine.
- Set a Regular Sleep Schedule
What to do: Pick a set time to wake up in the morning and a set time to go to bed at night.
Why this works: A regular schedule can help your body learn when to fall asleep and wake up naturally on its own. An ever changing schedule can confuse natural sleep rhythms making it harder to fall asleep.
Learn more about how regular bedtime can help you fall asleep at The Sleep Association.
Trick Your Body into Feeling Tired
Ever lay down for bed and realize you don’t feel tired at all? These simple things that make you sleepy and relaxed can have a positive effect on your sleep.
What to do: Use a diffuser to release sleep promoting essential oils into the air.
Why this works: Aromatherapy has been shown to have a positive effect on sleep quality. Diffusing natural scents like lavender and rose in the bedroom can relax the body and encourage sleep.
Learn more about how aromatherapy can help with sleeplessness at Healthline.
- Patterned Breathing
What to do: Try a patterned breathing technique to help relax the body and fall asleep.
Why this works: Focusing on your breath relaxes your body allowing you to calm down and go to sleep.
Learn more about how aromatherapy can help with sleeplessness at Healthline.
- Weighted Blanket
What to do: Order a weighted blanket that is 10-15% of your body weight to help you fall asleep faster.
Why this works: Weighted blankets offer deep pressure stimulation that gives the reassuring feeling of being cuddled or swaddled. Studies show weighted blankets can reduce the time it takes to fall asleep and middle-of-the-night awakenings. Make sure the blanket isn’t uncomfortable or restricting to avoid injury.
Learn more about how a weighed blanket can help you fall asleep at Psychology Today.
- Epsom Salt Bath
What to do: Run a warm bath, add Epsom salts, and soak in it for 20-30 minutes.
Why this works: Epsom salt is Magnesium Sulfate which can be absorbed through the skin. Magnesium helps calm the body making it easier to fall asleep. Plus, your temperature cools after the warm bath naturally making you feel sleepier.
Learn how to make an Epsom salt bath to promote sleep at Bren Did.
Have a Snack to Help You Sleep
Food fuels your body for work, play and sleep. Try a snack of foods that help you sleep before heading to bed.
- Almonds or Walnuts
What to do: Grab a small handful of almonds or walnuts as a bedtime snack.
Why this works: Almond and walnuts are a great source of melatonin, a sleep-regulating hormone, plus healthy fats which may boost serotonin, a sleep-enhancing chemical.
Learn more about food that promote sleep at Healthline.
- Chamomile Tea
What to do: Brew a cup of herbal chamomile tea to sip before bed.
Why this works: Chamomile tea is caffeine-free and contains apigenin which induces sleepiness in the brain. Studies show it can help you fall asleep faster and wake less during the night.
Learn more about chamomile tea at Healthline.
Try a Natural Sleep Aid
Sometimes a sleep aid is necessary to get the rest you need. These natural supplements give you a little nudge so you don’t have to rely on prescription strength medications.
What to do: Take a small dose of melatonin when you get into bed.
Why this works: Melatonin is the hormone your body naturally produces to help you sleep. A melatonin supplement can increase your natural supply when it’s been disrupted by jet lag or insomnia. If you need to get back on a regular sleep track, melatonin can be a great way to fall asleep fast.
Learn more about melatonin at WebMD.
Why this works: Magnesium helps calm the body making it easier to fall asleep. It’s also known to help improve the quality and quantity of sleep. A daily magnesium supplement can help those who suffer from sleeplessness.
Learn more about magnesium for sleep at Healthline.
- CBD Suppliment
What to do: Try a CBD product to destress and relax.
Why this works: CBD oil has some of the most stress reducing and calming effects of all the natural remedies for sleep. It can relieve anxiety and help those who suffer from insomnia with chronic pain. Unlike THC, CBD has no “high” when used.
Learn more about CBD for sleep at The Sleep Doctor.
Warnings and Tips
Disclaimer: These natural remedies for sleep are intended for educational purposes only and is not meant as a substitute for medical care or to prescribe treatment for any specific health condition.
Please note: Before using an essential oil, you should test them to make sure that you (or your pets) do not have an adverse reaction.
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