Many people struggle to fall asleep at night, and they miss out on important sleep time. Medications usually have side-effects and don’t always work. For those wondering how to fall asleep in a more natural way, the following tips should help with falling asleep naturally and quickly.
To Avoid Insomnia, Set the Tone
A little preparation goes a long way toward getting good sleep. The following tips will help for falling asleep quickly.
- Prepare the room. A clean, clutter-free room makes it much easier to sleep. Clean sheets and soft lighting can also help set the tone for falling asleep.
- Lower the temperature in the room. When the temperature lowers, body temperature also lowers, which is conducive to sleep. Another way to lower the body temperature is by taking a hot shower or bath. This temporarily raises body temperature, and then once the bath is over, body temperature falls and falling asleep is easier.
Find a Sleep Schedule
Once a person gets on a set schedule, falling asleep can occur more naturally and easily. Try the following in order to find a good rhythm for sleeping.
- Exercise regularly. Exercising on a regular basis conditions the body and tires the muscles, which can help with falling asleep at night. Additionally, exercise helps relieve stress. Exercise early in the day and not at night or it can cause insomnia.
- Set a routine. Going to bed at the same time every day allows the body to set a rhythm and get used to falling asleep. Falling asleep naturally will get easier the longer a person follows a routine. It’s also important to follow the body’s cues for tiredness. Going to bed before the body is ready can lead to anxiety, which is counterproductive to falling asleep easily.
- Don’t sleep too much. When a person oversleeps, it messes with the body’s internal clock, making it that much harder to fall asleep the next night. By the same token, naps can cause the same problem. If a nap is necessary, don’t nap any later than the early afternoon, and keep the nap shorter than 30 minutes.
Avoid These and Sleep Better
With all the things that can be done to get better sleep, there are also several things that are best avoided when trying to get better sleep.
- Steer clear of caffeine and nicotine. Both caffeine and nicotine can hinder sleep, especially when used just before bedtime, so avoid these substances when possible. If it’s not possible to avoid them, at least try to steer clear of them in the evening.
- Avoid food and drinks before bedtime. Those who suffer from heartburn should stay away from food a few hours before they sleep, to avoid lying awake with heartburn. Drinking close to bedtime can result in bathroom trips during the night, so late-night beverages should be avoided as well.
- Turn off the computer and the TV. At least an hour before bedtime, the TV or computer should be shut off in order to help the mind unwind and settle down. A quiet mind will be able to sleep better.
Falling asleep doesn’t have to be stressful, and it doesn’t usually require drugs to make it happen easily and quickly. While medications may help some, the side-effects aren’t usually worth it. For those wondering how to sleep better, natural remedies for falling asleep are a great way to get better sleep.
References:
10 Tips for Better Sleep. Mayo Clinic. Accessed February 3, 2010.
Potash, Shana. Catch Your ZZZZZ's. Medlineplus. Accessed February 3, 2010.
Holli Jo Ronquillo - Holli Jo Ronquillo is a freelance writer and editor who has been writing professionally for several years. Her work has appeared in The ...
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