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Ditch Your Sleeping Pills: 9 Ways to Fall Asleep Naturally

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It’s been said that sleep is food for the brain.

However, for many people, falling asleep can be an obstacle.

Many of us lay there tossing and turning, hoping that the more sheep we count, the quicker we might fall into a deep slumber.

Unfortunately, this doesn’t always work.

So what does?

Do you take prescription medication to help you fall asleep?

Whatever your situation may be, are you sure you’ve done all you can to fall asleep naturally?

Sleeping pills can have some wild side effects that may not make taking them worth it.

There are many great natural remedies that may help you sleep more easily – even if you struggle with it currently.

Also, check out these insomnia quotes and sayings for when you can’t sleep.

Check out these eight ways to fall asleep naturally.

1. Aromatherapy

The key component of aromatherapy is lavender.

This inexpensive, nontoxic way to doze off into a deep slumber.

Many studies have shown that lavender essential oil is beneficial in aiding insomnia.

Evidence suggests the scent can help slow down the nervous system, improve sleep quality, and promote relaxation.

It’s also been shown to lift the mood of people who suffer from sleep disorders.

During your next bedtime ritual, try to use lavender by applying a few drops to pillows and your bedding.

Many others have found benefits in applying it to the bottom of their feet or adding drops to a soothing diffuser.

2. Practicing Yoga or Meditation

Gentle yoga or stretching right before bed can help wind down your body.

Oftentimes, people struggle to fall asleep because of the anxiety from certain thoughts or worries.

They feel unable to shift their mind from it.

Breathing techniques practiced in yoga and meditation can help you focus on the breath, allowing you to quiet the mind.

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This gives your whole body a chance to doze off.

Try to ease into a deep sleep after trying a few of these yoga positions:

  • Begin in Child’s Pose, Balasana, for 10 breaths.

Focus on deep breathing to calm your mind and help release unnecessary tensions.

  • For another minute on each side, practice the Lizard Pose.

This will consist of bringing your left foot forward between your hands while you drop your knee to the floor.

Then, try to walk your left foot to the outer edge of your mat and place your elbows on the floor and repeat. 

  • Inhale slowly as you lay on your stomach flat on the floor, grab your hands behind yourself, and slowly exhale as your plant the top of your feet on the floor, then inhale as you come out of the position and push yourself up.

This practice is known as the Locust Pose.

Watch your breathing by inhaling and exhaling slowly and at a paced rate.

There are just a few poses to practice before bedtime.

Remember to pace your breathing to ensure you’re lowering your heart rate and releasing any tension from your body.

3. Melatonin

Different bodies produce different amounts of each hormone.

Melatonin, the hormone that controls sleep, helps your body distinguish between day and night.

In some cases, this process may be hindered.

It means a person might need to supplement the hormone.

Make sure you consult your doctor about what amount might work for you.

4. Cut Back on Caffeine

Leave plenty of time between your last caffeinated beverage and when you’d like to fall asleep.

One practice that could assist you in spacing this time frame is to avoid any caffeinated beverage after your lunch.

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This can keep you from consuming caffeine that could affect sleeping habits.

Not only does caffeine negatively impact how fast you fall asleep, but there are a variety of issues linked to the consumption of excessive caffeine.

Anxiety, forceful heart contractions, headaches, and indigestion are just a few of its side effects.

It may be a wise idea to consider weening yourself of this drug to improve your sleep and overall health.

5. Turn on Soft, Soothing Music

Calming and soothing music at a low volume can help improve sleep quality.

Consider the settings on your alarm clock that provides soothing sounds of nature to prepare you for an effortless night of slumber.

Whether it’s the relaxing sounds of water lapping on the shore or of crickets chirping away, find something that works for you.

6. Valerian

This root can be used in capsules and teas and is known to help improve sleep quality and increase the speed at which you fall asleep.

To get the best results, try using it over a long period.

You might even consider making a soothing hot cup of tea with chamomile in the blend.

The consumption of chamomile is natural and sure to help you bring your day to an end.

7. Stay Cool

Studies show that the best room temperature for sleep is between 60 and 68 degrees Fahrenheit.

Cool air can help reduce brain metabolic activity, which promotes a normal sleep cycle.

8. Wind Down an Hour Before Bed

It’s typically not possible to snap your fingers and fall asleep immediately.

Your body requires time to properly wind down and fully relax.

You might try taking a warm bath.

The rapid change in body temperature from warm to cool can aid in falling asleep more quickly and deeply.

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With prescription medication, there is always the fear that what you’re taking could lead to negative side effects.

According to Goldsboro lawyers Strickland, Agner, and Associates, medical malpractice, including prescription medication errors, is one of the most common types of personal injury cases.

To avoid this issue altogether, test out some of these alternatives first.

You could find something that works perfectly for you!

9. Consider Your Mattress

Buying a new mattress may not be on your current budget.

However, it could be one of the best investments you’ll ever make.

So consider a few of these tips to find your way to better sleep:

  • Replace your mattress approximately every eight years.

After a while, the material that was used to make your mattress is going to reflect the wear and tear of having it for an extended amount of time.

Years of laying the same place can take a toll on a mattress.

  • Be cautious of allergens.
  • If you have sensitive allergies, be sure to conduct your research on the new mattress. Certain materials may be prone to mites, mold, and bacteria.
  • Buy for two.

If you share your bed with your spouse or partner, consider the option of a mattress that will allow you both the opportunity to adjust your comfort levels.

With his strategy, no one has to sacrifice their comfort.

By improving this ONE aspect of your life, you’re improving your overall health and wellbeing.


Yoga, soothing sounds of nature, sleepy teas, essential oils, and a new mattress are just a few options to help you make peace with yourself before sleeping.

However, it’s important to consider what works best for you to maximize the best results.

Experiment with these options to fall asleep naturally and improve your overall health.

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