Some people have a problem falling asleep. An insomnia experience can be tortuous and harmful to your health and generally, the quality of life.
You might have a distorted sleeping pattern if you travel a lot, do a shift job or stressful work.
In Today’s Article, We Will Discuss “How To Fall Asleep Easier Without Pills(15 SECRETS REVEALED)”
1 Switch Off The Light
Trying to sleep in the dark sends sleep signals to our brain that it’s time to relax. Bright lights which send a signal to your brain to maintain the wake mode. Darkness promotes melatonin production which is an essential hormone for sleep
Buying a good quality eye mask can help if you could not make the room dark. Eye masks are light and portable with an effective way to bring you into darkness favorable for a beautiful sleep.
2 Get A Silent Environment
Just as bright light, noise also distract us from falling asleep quickly. Noise stops us from snoozing, just tune the volume of the player down. In case you cannot control the noise in the environment, you can get a sleep headphone. Sleep headphones are well padded, considerably comfortable and can do a great job in blocking sound distractions.
3 Try The 4-7-8 Breathing Trick
Dr. Andrew Wei pioneers the 4-7-8 Breathing Trick. 4-7-8 breathing trick is one of the most straightforward and useful tools to bring you to instant calmness. You can inhale through your nose and count of 4. Then hold this breath for seven counts, and another count of 8 exhale slowly.
This yogic breathing stimulates the release of some chemicals in your brain that makes you feel good. If stress is a major cause of your sleep disturbances, 4-7-8 Breathing will give you relaxation which is essential to help your mind calm down. This breathing pattern relaxes the nervous system, and you can practice it anytime you feel stressed or anxious.
Aromatherapy has been enhancing refreshing sleep from centuries and thus use as a natural sleep remedy. Get a kit of Lavender, neroli, roman chamomile, orange, and petitgrain essential oils. They are potent sleep aids. These essential oils act directly on your brain to release endorphins.
Aromatherapy works on both our emotions and biochemical levels to induce calmness. Our smell (sense of smell) which is very powerful and it relates to calm deep sleep.
5 Forget Your Worries
When you have a lot of things in your mind, it can hinder you from sleeping comfortably. It might not be easy to put your mind off it. Try to visualize some sweet memories and a beautiful landscape to wind away from your worries.
6 Drink Some Milk
Milk is a protein containing α-lactalbumin and a high amount of amino acid tryptophan that produces melatonin. Melatonin is a hormone that induces sleep. Milk contains calcium enhances tryptophan absorption into the brain.
Other diets that are rich in tryptophan are egg whites and pumpkin seeds. They also help improve sleep.
7 Practice Guided Meditation
Meditation has been shown to decrease the stress hormone, cortisol levels. This helps you feel less stressed, worried, anxious and get more relaxed, thus you likely to fall asleep quickly. Mindfulness helps you in maintaining focus on the present situation and worry less while trying to fall asleep
8 Use Your Bed For Sleeping Alone
When your bed is only used when you want to sleep, it conditioned your brain in a way that when you lie on your bed, sleep comes quickly. Conditioned arousal occurs when you do other things in bed like working on your laptop, and then you have conditioned your brain to keep you awake on a bed rather than fall asleep.
Hence, make your bed a sleeping zone only.
9 Get Your Bedroom Cooler
Crank up your air conditioning at when you are about to sleep. Some research has shown that sleeping in the cooler room is excellent for sleep. Your body’s core temperature reduces and then trigger processes that initiate sleep. If your room temperature is too warm, you might have a little difficulty in falling asleep.
Try to set your thermostat to a cold temperature between 60–75°F (15–23°C). However, there are individual preferences which vary, so discover the temperature that works best for your sleep. Maintaining a low temperature in your room while staying under a flannel sheet can go a long way to make you sleep well.
10 Reduce Naps During The Day
People who have insomnia tend to sleep during the day because of the poor night sleep. However, the short nap during the day help improve alertness and wellbeing, but it usually has effects on nighttime sleep.
Try to find out if naps affect your night sleep. Watch out for any change in your sleep pattern at night whenever you have a nap and when you do not. If it affects your nighttime sleep, then avoid it.
11 Watch Your Meal
The food you eat before going to bed may affect your sleep. Eating food with high carbohydrate can be detrimental to a good night’s sleep. Although a heavy carb meal may make you fall asleep so fast, you might not enjoy the sleep well. Eat heavy meals at least 4 hours before bed.
12 Listen To Relaxing Music
Listening to low volume cool and relaxing music can significantly improve your quality of sleep.
13 Engage In Daytime Exercise
Engaging in daytime physical activity will increase your sleeping duration and quality. Exercise boosts serotonin production in the brain while it decreases cortisol level. However, avoid excessive exercise as it can cause poor sleep.
Training and working out early in the morning are better than exercising later in the day. Hence, moderate to vigorous exercise early in the morning will have a high impact on both the quality and quantity of your sleep.
14 Get Comfortable Beddings
Sleeping on a comfortable mattress (like an innerspring mattress) and bedding can have a high impact on the depth and quality of your sleep. Also, the pillow has its impact too. Get a good pillow to accommodate your sleeping position and one with a texture comfortable for you.
15 Limit your Caffeine Intake
Caffeine is used to stimulate alertness and reduce fatigue. It can be found not only in coffee but also chocolate, sodas and energy drinks. However, caffeine can have inhibiting effects on sleep.
It is advisable you avoid taking caffeine at least six hours before going to bed. You can replace it with a soothing drink like chamomile tea, which has been a positive impact on sleep and relaxation.
Article by Dr. Charles-Davies OA, a medical doctor who loves to share health information in relevant ways. Hope you loved this article about “How To Fall Asleep Easier Without Pills”. o let me know in the comment section below about your feedback.