Are you having trouble falling asleep at night and ever wondered how to fall asleep? What is worse than tossing in bed waiting for sleepiness to kick in, only to realize that you have to get out of bed in a few hours? The more you worry about not being able to fall asleep, the harder it seems to get. Not to mention how nasty it feels to be like a walking zombie the next day.
Not being able to fall asleep as soon as you go to bed can be a recurring thing and that can haunt you like a nightmare. More and more people are struggling to fall asleep and stay asleep. Many have even resorted to pills and medicine. But the truth is you do not need medicine to help you fall asleep. All you have to do is to teach yourself how to fall asleep.
There are many natural ways to fall asleep, including:
- Listening to music
- Reading a book
- Aromatherapy (Use of essential oils)
- Breathing exercises/techniques
- Self-Hypnosis
- Meditation
You may not realize it but falling asleep may be affected by your daily routines as well as your emotional and psychological state, such as stress, anxiety or depression. Find out what is preventing you from falling asleep by reviewing your daily routines, sleeping habits and your emotional well-being. We have included tips on how to fall asleep with the help of good daily routines and sleeping habits.
15 Tips to fall asleep:
- Avoid a heavy meal before sleeping
- Reduce intake of stimulants such as nicotine and caffeine
- Reduce intake of alcohol as it affects sleep quality
- Avoid taking naps in the day
- Exercise regularly but not 3 hours before bedtime
- Establish a regular sleeping routine
- Manage your stress and emotions through daily routines and relaxation techniques
- Spend some time in the evening to review and plan your day
- Avoid stressful activities prior to bedtime
- Spend the last hour unwinding, such as taking a warm bath
- Wear comfortable clothing
- Choose a comfortable sleeping position
- Make your bedroom a comfortable sleeping environment
- Avoid having large clocks in the bedroom
- A quiet and dark bedroom is also more ideal for sleep
While it is undesirable to take a heavy meal prior to bedtime, most people have trouble sleeping when they are feeling hungry. You may then wonder how to fall asleep under such circumstances? You would be glad to know that there are some foods and drinks that many people have found useful in helping them sleep at night. These are usually natural sources of melatonin or contain substances that aid in the production of serotonin and melatonin.
More tricks to fall asleep faster – food that aid in sleeping:
- Warm milk
- Oats
- Bananas
- Toast
- Fresh or dried cherries
- Natural chamomile tea
Insomnia can vary in severity and duration. Transient or acute insomnia typically last less than a week; short-term insomnia generally lasts for less than a month while chronic insomnia can last from more than a month to years. It can be a disorder on its own, but it is often a symptom of some other disease or condition. Hence it is important that if you have an ongoing and chronic problem with sleeping, you should seek professional medical assistance to seek treatment for the root cause along with your inability to sleep.
Insomnia Cures: Cognitive behavioral therapy vs Pills
If you are thinking of how to fall asleep without pills as you are worried about their side-effects or being dependent on pills, you may want to give cognitive behavioral therapy a try. Cognitive behavioral therapy is an approved and effective method for treating chronic insomnia without the use of sleeping pills. It is aimed at helping the patient identify and replace thoughts, behaviors and sleeping habits that perpetuate the inability to sleep with those that promote restful sleep.
Take the time to browse through our website in detail to find out how to fall asleep using natural sleep remedies. Do try out these techniques to help you fall asleep fast and sleep better.
We have pages dedicated to topics including:
1. Why can’t I sleep? - Before learning about how to fall asleep, start by understanding the process of falling asleep and the reason why you have trouble falling asleep.
2. Tips to falling asleep: Good daily routines and sleeping habits
3. Natural ways to fall asleep:
- Listening to music
- Reading
- Aromatherapy (Use of essential oils)
- Breathing exercises
- Meditation
- Self-Hypnosis
4. Food and Drinks to help you sleep at night
5. Insomnia Cures: Cognitive behavioral therapy vs pills
Resources:
National Institutes of Health - http://www.nlm.nih.gov/medlineplus/sleepdisorders.html
National Sleep Foundation - http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep
American Academy of Sleep Medicine - http://www.aasmnet.org/practiceparameters.aspx?cid=109
