It’s important to get about eight hours of shut-eye each night if you want to reap all the health benefits that come with a good night’s sleep. But it’s not that easy for everyone to fall asleep naturally; some people need a little help. If you’re not thrilled with the prospect of taking sleeping pills, don’t worry, because there are many ways to fall asleep naturally these days. Here are some of the best options I’ve found.
If you can’t get to sleep very easily these days, you might be interesting in reading this: Wrestling the Insomnia Demon
1. Turn Off the Lights
Most people sleep with the lights off at night, and there’s good reason for that. Your body releases more melatonin when it’s dark, making it easier for you to get to sleep. So start by turning off the lights in your room. That includes TVs and phones, since electronics emit a blue light that stimulates your brain too much for you to fall asleep easily. This is why you should get in the habit of turning off electronics at least one hour before bedtime.
2. Curb the Caffeine
Another common culprit of insomnia is excessive caffeine, or at least caffeine after a certain time of day. For best results, try to make your last cup of coffee early in the afternoon. Otherwise, you might toss and turn for a while after you go to bed, since caffeine stays in your system for up to six hours.
3. Drink Chamomile Tea
One beverage that won’t hurt your ability to fall asleep naturally is tea. More specifically, chamomile tea is good to drink before you go to bed. It can relax your muscles and make you sleepy, and it’s easy to either buy it at the store or make your own. You can add a little extra flavor by adding honey, lemon juice, or milk.
4. Try Some Yoga
You might wonder how working out before bed can help you, but you’d be surprised. Yoga is a gentle way to relax your whole body and get into the calming mindset you want to be in right before bed. Even spending just ten minutes doing a few yoga poses can soothe your body and mind enough to help you fall asleep.
Here are some yoga poses that can help you fall asleep naturally: Battling Insomnia? How Yoga Can Help You Sleep
5. Breathe in Lavender
If you’re looking for another way to relax before bed, consider aromatherapy. Certain scents, like lavender, tend to be calming, and help people fall asleep naturally. Studies have shown that the brainwaves actually slow down when people breathe in lavender, which primes you for sleep! Try putting a small sachet of lavender under your pillow to reap the benefits of this scent.
6. Try Breathing Exercises
Sometimes all it takes to fall asleep is breathing. Granted, you can’t just breathe normally and expect it to happen. You need to focus more on your breathing than you usually do, and then breathe with a purposeful pattern. For example, you can breathe in for 3 seconds, hold your breath for 6 seconds, and then breathe out for 7 seconds. No matter how long you hold your breath, be sure to count your breaths as you try this way to fall asleep naturally.
7. Keep a Consistent Schedule and Fall Asleep Naturally
Even if you have trouble falling asleep, it’s important to get into bed at about the same time every night. Your brains needs to get the message that it’s supposed to shut down nightly, and maintaining sleep rituals every night is key. Studies have shown that people with regular bedtimes toss and turn less, so they get more sleep than those who change their bedtime frequently. So if you start feeling sleepy at 11 pm most nights, make sure you’re in bed at 11 every night, even if you need to spend a few minutes breathing in lavender or counting your breaths.
8. Take Some Melatonin
If you frequently suffer from insomnia, the pineal gland in your brain might not be producing enough melatonin. Fortunately, you can boost your melatonin levels by taking a supplement. This is a natural way to encourage your body to fall asleep naturally!
You can try any combination of these methods for falling asleep. Even better, they’re all natural options that are easy for most people to experiment with. Let me know which of these ends up working for you, or if you have any other tried and true ways to fall asleep!
Check out some more ways to fall asleep naturally and quickly: 5 Tips to Help You Get a Good Night’s Sleep
More sources on how to fall asleep naturally:
I Tested 7 Natural Ways to Fall Asleep. Here’s What Actually Worked
Natural Sleep Aids and Tips
18 Natural Sleep Aids to Get Better Sleep