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8 Tips to Help You Fall Asleep Naturally

Fall Asleep Naturally

Falling asleep can be difficult for many people, especially when their lives get chaotic. Our minds can go into overdrive, thinking of everything that needs to be done or problems that need to be solved.

Finding natural ways to fall asleep is essential to your mind and body's overall health and well-being. Avoiding potentially addictive pills or medication to help with sleep is vital because they often have adverse side effects.

Fortunately, there are eight tips to help you fall asleep naturally.

Fall Asleep Naturally

Tip 1: Relaxing Herbal Remedies

Natural herbal remedies don’t require a prescription, and yet they can help provide a way to get a good night's sleep.

  • Natural herbs such as Moringa Leaf Extract can help provide the calming influences the body needs to achieve sound sleep.
  • Another relaxing herb is Valerian which can reduce anxiety and improve sleep quality even in women going through menopause.
  • Ashwagandha root extract is a potent herb that induces sleep and improves sleep quality.

Herbal remedies can help the mind and body relax and achieve good quality sleep, but other factors are also involved, including the lighting in the room.

Tip 2: Lighting

Enhancing our sleep requires utilizing the correct light and avoiding the wrong type.

  • Avoid blue light devices such as cell phones and televisions for at least 30 minutes before bed. Blue light sends the wrong signal to the brain, making it think it is daytime instead of nighttime.
  • Instead, add a Himalayan salt lamp which provides perfect lighting to help in assisting with sleep enhancement.
  • If you prefer no light, you can also try wearing eye masks to cut out light entirely.

The type of lighting is essential, but the room sounds, smells, and temperature can also help or hinder a good night's sleep.

Tip 3: Sounds, Smells, and Temperature

The room's temperature and certain sounds and aromas can make or break sound sleep.

  • Incorporate music or specific sounds such as the ocean, white or pink noise, whatever makes you feel relaxed. You can download and listen to free apps before bed, and most of them have sleep timers so they can turn off automatically.
  • Room temperature is another critical component in restful and quality sleep. The best temperature is between 60-67 degrees. When the room is too hot, it can disrupt sleep, especially during the REM stage.
  • Including aromatherapy such as lavender can help promote better quality sleep. You can use oils and dab them on your pillowcase or an essential oil diffuser that will help fill the entire room with relaxing and calming scents.

How we feel when we sleep depends on the sights, sounds, and temperature, but it is also essential to work out the body physically.

Fall Asleep Naturally

Tip 4: Exercise

Staying fit with regular exercise balances your health and is an excellent way to fight insomnia.

  • Include at least 30 minutes of cardiovascular exercise three times a week. This exercise helps improve blood flow and tires out the body, enhancing restful sleep.
  • Exercise, such as yoga, can help increase the length of time and quality of sleep by boosting serotonin in the brain and decreasing the levels of the stress hormone cortisol.

Exercise requires the intake of food and drinks to keep your body nourished. Some specific foods and drinks can also assist in helping to fall asleep.

Tip 5: Food and Drinks

What you ingest can significantly affect how well and how long you sleep.

  • Almond contains a high amount of magnesium, a powerful nutrient that improves sleep quality. Drinking a cup of Almond milk before bed can help with falling asleep.
  • You should avoid food and drinks containing caffeine, sugar, and alcohol at least four hours before bed because they can disrupt sleep quality.

Sometimes, we need a little extra besides food and drink to assist with sleep which is where supplements come into play.

Tip 6: Supplements

Many over-the-counter supplements can be taken before bed to help with sleep.

  • Tryptophan, also found naturally in almond milk, is an amino acid that enters the brain and changes it into serotonin once digested. Serotonin is what calms us down and helps us go to sleep.
  • The body naturally produces a hormone, melatonin, but it can also be taken as a supplement to help promote better sleep quality.
  • Another amino acid, L-theanine, along with GABA (gamma-aminobutyric acid), can both help relax the central nervous system allowing for better REM sleep.

Including sleep aid supplements can help improve the duration and sleep quality, but we can also calm the body and mind through our breathing.

Tip 7: Breathe Easy

Applying simple breathing techniques can help slow the heart rate within seconds. When we breathe in, it stimulates our sympathetic nervous system; when we breathe out, it stimulates our parasympathetic nervous system.

The sympathetic nervous system is responsible for the “fight or flight” reaction increasing our heart rate so we can fight or flee.

The parasympathetic nervous system is responsible for “resting and digesting,” which decreases our heart rate.

How we breathe before sleep can determine how quickly we fall asleep. Applying breathing techniques such as the 4-7-8 method can help a person fall asleep much quicker.

  • The 4-7-8 is a controlled technique that promotes calmness and total body relaxation.
  • Start by exhaling completely through your mouth while making a “whoosh” sound.
  • Next, close your mouth and inhale through your nose, mentally counting to four.
  • Hold that breath and mentally count to seven.
  • With your mouth in a pursed lips position, gently exhale, making a “whoosh” sound while mentally counting to eight.
  • Repeat this cycle at least two more times before going to sleep.

Emphasizing the breathing going out stimulates the calming aspect of the parasympathetic system.

Learning the breathing concepts to help you fall asleep faster can also be used during other forms of mind and body relaxation, including meditation and mindfulness.

Fall Asleep Naturally

Tip 8: Meditation and Mindfulness

Being mindful means being present in the moment and not allowing outside distractions to cloud your thoughts. Meditation is when you focus and clear the mind. When you combine the two, it becomes a truly serene experience.

  • Mindfulness meditation helps reduce stress, lowers heart rate, and improves sleep quality.
  • Many free apps have mindfulness meditation techniques, and some are even guided and talk you through the steps.

Falling asleep can be done naturally with the help of amazing herbs, eating right, exercising, adding supplements when needed, mindfulness breathing, and creating the right atmosphere for optimal high-quality sleep. Explore these many options to find what works for you. Happy sleeping!

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