21 WAYS TO FALL ASLEEP NATURALLY

Several people have a hard time sleeping even when they are fatigued. Most wake up amid the night and stay awaken, constantly checking the time. Some spend hours in bed at night and still feel sleepy and fatigued in the morning. All those people may be experiencing insomnia.

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Insomnia is a sleeping disorder that mostly can be cured by addressing the causes and making simple changes to the daily habits and sleep environment. Sometimes it is not even that but a lifestyle problem that can be rectified easily with the natural ways of inducing sleep.

1. Develop a sleeping pattern

Irregular sleeping patterns meddle with sleep and disrupt the circadian rhythm of the human body. A circadian rhythm is a process that manages the sleep cycle and repeats approximately every 24 hours.

Sleeping roughly at the same time each night would help the body in inducing sleep.

2. Lower the temperature

You might have a troublesome time falling asleep if the room is scorching. Your body temperature varies as one falls asleep, cools down when you lie, and warms up when you get up. Assigning the room temperature in between would help neither too cool nor too hot.

Taking a shower could additionally hasten the body’s temperature changes. 

Discover what temperature suits you best.

3. Switch off the lights before sleeping

Exposure to radiant lights just before bedtime might negatively influence your possibility of getting quality sleep. The bright lights usually overpower the excretion of melatonin, the hormone that regulates your circadian rhythms and induces sleep. Changing the room lights with a bit softer ones might help, or even dimming the lights could help.

4. Get up and do something for 10 minutes

If you are not able to sleep for more than twenty minutes straight, get up and do something for a few minutes, such as working on a puzzle, says Richard Wiseman (professor of Psychology at the University of Hertfordshire). Getting out of bed creates a perplexing delusion in the mind which often results in tiredness.

5. Attempt forcing yourself to stay awake

Heard of reverse psychology? Here, it may lighten the absurd sleep anxiety. A study conducted at the University of Glasgow discovered that insomniacs who had been told to lie down in bed and strive to stay awake fell asleep faster than their fellow insomniacs. Actively attempting to stay awake does make you feel tired.

6. Consider Reading

Reading might ease up and further prevent troubled thought patterns that meddle with one’s sleep. Nevertheless, Avoid books that demand strong emotional acknowledgments.

Also, It is best to dodge the idea of e-books as they have backlit screens that could negatively influence sleep.

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7. Envision something that makes you happy

Rather than pondering about stressful situations, envision a site that makes you calm.

There is this one insomnia research in which associates fell asleep swiftly after they had been told to practice an imagery distraction. This procedure helped in engaging their brain with amusing thoughts resulted in comfy quality sleep. 

8. Chamomile tea

 Chamomile tea is used for relaxation. Some suggest that it acts as a gentle remedy, encouraging to ease insomnia, reduce anxiety, and soothe the nerves. Some specialists recommend having two to three tea bags in a cup for inducement of sleep.

9. Exercise

The specialists frequently advise against exhaustive exercise right before bedtime. Extravagant exercise late in the day may delay falling asleep and reduce overall sleep time. However, exercising in the daytime might help with better sleep.

10. Listen to relaxing music

Some studies possess that classical music, or any music with a slow rhythm, can further pacify you to sleep. It can remarkably increase the quality of sleep.

If not music, then barring all noise could also ease up your sleep.

11. Avoid loud environments

A quiet expanse permits you to sleep without intrusion. Try sleeping in a room with little to no noise. Cancel out the loud noises with some melodious music. It could calm the surroundings for you to have a quality and peaceful sleep. 

12. Change your eating habits

The meal you have before bed influences your sleep. The study has shown high-carb meals may be deleterious to a night of quality sleep.

If you still would want to eat a high-carb feast for dinner, have it at least 4 hours ere sleeping.

13. Postpone brainstorming

 If you are anxious about something, make a hasty note and postpone grieving about it till the next day. Likewise, if your excitement is having you awake, make a brief note of it as well and sleep knowing the fact that you’ll be much more productive the following day. 

14. Meditation or mindfulness

Meditation while at bedtime may reduce anxiety, limit signs of insomnia, and reduce sleep distress. Meditation can improve melatonin levels and support the brain in managing sleep. Mindfulness may assist you to sustain focus, and worry less while falling asleep.

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15. Avoid day naps

Studies have shown that long and frequent naps may lead to low-quality nighttime sleep and even insomnia.

Recently, research of high school students concluded that day napping directed to low sleep efficiency. Avoid daytime naps altogether or restrict yourself to a short nap early in the day.

16. Avoid using your phone

It is fascinating to scroll onto the phone to relax a bit before bedtime, but this obsession is what keeps you up till late. Research shows that blue light overpowers the body’s creation of melatonin (the sleep hormone). Nonetheless, exposure to blue light may be the reason why you take longer to fall asleep or get less and low-quality sleep.

17. Invest in Comfortable Bedding

A cozy mattress enhances your possibility of having quality sleep. Uncomfortable bedding would give enormous health risks rather than a comfy nap, can affect your neck curve, temperature, and comfort.

18. Scent your room with lavender

Lavender smell splendid, but the scent of this flowering herb also relaxes you, lowers your blood pressure, and puts you in a lighthearted mood. It is believed that sniffing lavender oil before bedtime not only improves sleep quality but makes you more vigorous the next morning. Lavender incense works the same. 

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19. Avoid looking at your clock

Checking the time will only increase your anxiety, it would be difficult to turn down the key of your nervous system and fall asleep. You must set the alarm and place it outside without being bothered looking.

20. Reserve the Bedroom for Sleep

Refrain electronics to bed. Electronic devices agitate sleep in diverse ways. The screens generate blue light that suppresses our sleep hormones.

Keep your room solely for sleeping, as your brain develops a relationship between the environment and sleep.

21. Curb Caffeine

Caffeine is extensively used to combat exhaustion and stimulate vigilance, so drinking caffeine can make it more challenging for you to fall asleep at night. People usually consume it in the form of chocolates, coffee, energy drinks, chewing gums, et cetera. Avoid consuming it around bedtime. 

THE BOTTOM LINE

Sleeping naturally is the most reliable process to ensure that the brain and body both are at rest. Practicing these techniques might help you fall asleep promptly without the use of any sleep aids.

SOURCES –

ž https://pubmed.ncbi.nlm.nih.gov/11863237/

ž https://www.herts.ac.uk/about-us/news-centre/news/2021/professor-wisemans-checklst-to-a-better-nights-sleep

ž https://pubmed.ncbi.nlm.nih.gov/30374942/

ž https://www.sleepio.com/articles/sleep-basics/reserve-your-bedroom-for-sleep/

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