Let’s face it; at some point in time, many of us have had a difficult time getting to sleep, for one reason or another.
On the other hand, there are those people who sleep like logs without even trying…or do they? Well, it could be that they do try, but the methods they use to get sound sleep have evaded us. If you would like to find out how to fall asleep easily, and without drugs, try the following top tips; after all, there’s nothing to lose, just gain more sleep!
1. Get In Bed!
Yes we know, this should be obvious beyond a shadow of a doubt, but many persons sit glued to the TV for hours, and assume that their body will tell them when it’s time to hit the hay. Yes, it does sometimes, but the body is remarkably adaptive, and if you have one too many late nights, you may be in for the full course of insomnia.
2. Put Technology Away
Sure, there may be some high-end products claiming to be able to put you to sleep, but the fact remains that electronic devices will quite frequently result in a loss of sleep hours. How often have you had your IPhone, Blackberry, Laptop or TV nearby and just can’t fight the urge to fiddle with them? Make a schedule as much as possible, and put them away and off at a certain time every night.
3. Read Books
Books work for two very opposite reasons; they may put you in a better frame of mind (calmer) to transition you into the sleep realm or, as in my case, academic books almost always have a way of putting me to sleep by merely reading one page. I’m pretty sure the boring content is responsible in large part, so give them a try.
4. Get Enough Exercise
Exercise serves numerous functions in today’s world, from helping you to shed excess weight, improve your self esteem, and of course, your quality of sleep. Exercise helps stimulate release of melatonin and growth hormone, both key hormones that contribute to the natural circadian rhythm of the body, and facilitating deeper sleep. Try exercising during the day hours, as exercising too close to bedtime may keep you awake.
5. Eat Light for Dinner
Undigested food resting on the stomach will feel quite uncomfortable, interfering with the ability to get to sleep. Coupled with the fact that digestion of food leads to an increase in the metabolic rate, sleep may be delayed for a longer time than normal.
6. Soundproof Bedrooms
Sounds are frequently the number one disruptor of nighttime sleep, since it may lead to involuntary concentration on those sources. Try to make your sleeping quarters as quiet as possible, by running low output fans, air conditioning units or even alarm clocks.
7. Kill the Lights
Lights act as both visual hindrances, and also exert an inhibitory effect on melatonin production. Melatonin is quickly broken down in the presence of bright light, making it harder to get to sleep. If you must use a light, try a low output nightlight, or if you care for a baby, only turn on the lights if you must feed or diaper change during the night.
Sex is a great stress buster, especially in men as studies have shown. Sex releases serotonin, the “feel good hormone” which will more likely put you in the frame of mind to sleep.
9. Drink Tea
The trick of drinking tea to get sleep depends on knowing what kind to drink. For example, green tea contains natural caffeine, a big no-no before bed if you respect your sleep. Chamomile tea, on the other hand, exerts a soothing effect telling the body to slow down and enter recovery mode.
10. Drink a Glass of Wine
While many advocate against the use of alcohol altogether, research shows that consuming small amounts only elicits beneficial effects on the body. The key to obtaining these beneficial effects is, of course, moderation, since alcohol first relaxes, then excites as blood concentration goes up.
11. Say No to Sweets
Consuming carbohydrate dense foods before bed, especially processed sweet carbs, will enter blood circulation quickly and give you a spike of energy.
12. Have a Bath
Not an ice cold bone shivering bath, but rather a warm soothing one. Warm water helps to relax tense muscles after a hard day’s work, and when essential oils are added to the mix, the result is an easy transition to sleep.
13. Avoid Daytime Naps
Sleeping during the daytime will affect your nighttime sleep schedule, by putting you back an hour or two. While naps are good for maintaining energy throughout the day, with many organizations providing mandatory naps, if you would rather follow a predictable sleep pattern, skip the nap and have your full night’s rest.
14. Pick a Good Mattress
Chances are if you wake up with pain anywhere on your body, your mattress is the wrong one. A good mattress should contour to your body shape, without overly sinking or being bone shattering hard. It should be inviting and rewarding.
15. Be Position Picky
Most persons sleep best on their back or sides, while those that sleep on their stomachs awake more frequently. While sleeping on the back does promote snoring, it is the preferred posture for the vast majority of the world’s populace.
16. Play Soft Music
Unless you are extremely sensitive to any sound at all, playing soft music can help rid the mind of stressful triggers. Set your music set to shut off in 30 minutes to an hour, time in which you should encounter deep wave restorative sleep.
17. Find Your Favorite Temperature
When do you find you sleep best? On sweltering summer nights, or crispy wintery ones? Most persons report that cool up to a certain point has a better effect on their sleep than hotter temperatures. Open windows, use fans or air conditioning if possible, or if in winter, set your heater just enough to keep you a tad warm.
With all the ways possible to get ample sleep without using powerful drugs, their usage should be restricted to those persons extremely sleep deficient or not responding to any of the practices outlined.
Category: Natural Sleep Aids