Ever get excited to get to bed because you are tired? Only to find yourself hours later staring at the wall and wishing your brain would just shut off? That was me most nights. I would lie in bed wondering why I wasn’t asleep and what I could possibly do to get to sleep sooner. Sleep is incredibly important for our health, skin and general well being. Overtime if people are sleep deprived, their risks for getting sick increase along with upping your risk for heart disease and weight gain.
After some time I started to feel sluggish, I had puffy eyes and was not on top of my normal activities. To top it off I was consuming way more coffee than I should. I started to look around to find some natural ways to fall asleep. Well, my search lead me to some odd solutions but I was willing to give them a try. Others were as simple as just eating Salmon for dinner and taking a warm bath 60 minutes before going to bed. I could get used to that for falling asleep easier!
I hope that after reading these tips you can fall asleep easier and that you wake up well rested.
*if you are taking any sleeping pills or have health issues, please consult a doctor before taking some of these natural/herbal supplements.
1) Music or Soothing Sounds
An easy way to soothe yourself to sleep is to listen to some quiet and calm tunes. There have been studies that prove that elders that listen to soothing music before falling asleep, have a better nights sleep. So if you are one that likes to have noise while you fall asleep, this is a win win for you! If you like silence, keep the music to a low volume but make sure you can still hear it!
This is a great remedy for beer fans. I personally am not one, but more power to you if you are, because you will enjoy this tip. And no it is not to just drink beer. Hops are the female flower of the hops plant. They are mainly used as a stability and flavoring agent for beer, they are also used for herbal medicine. The herbal medicine in this is a dose ranging from 30-120 milligrams, taken before going to bed, can help with insomnia.
Melatonin is a natural hormone produced by a small gland in the brain, the Pineal Gland. This supplement helps with ones own natural “body clock”. Your body descreases its melatonin levels when it is light outside and increases when it is dark. That helps your “body clock” know that it is time to rest. This Melatonin Supplement helps those with insomnia or low levels to set your body into sleep mode more naturally and helps you fall asleep easier.
This is a great snack to keep you full through the night, is super yummy, and has tons of added benefits. Bananas have a high content of Potassium as well as Magnesium. These minerals help as a muscle relaxant which is a natural way to help your body fall asleep quicker.
5) Tart Cherry Juice
What a great excuse to drink a glass of tasty juice! Cherry Juice is full of Tryptophan, an essential amino acid. Tryptophan in the body converts to seratonin which then metabolises into Melatonin. See # 3 as reference for Melatonin. So 1/2 to 1 glass of this yummy juice can help with sleep!
Yoga is a great way to get your body to be calm and help release stress and keep your mind still. Yoga for sleep involves simple movements to release tension and get in the zone. Here is a great video to show some yoga movements to relax and get your body in a restful state:
7) Nice Warm Bath
What a great excuse to relax!! There are many reasons why a nice warm bath will help, but one great way is to reduce stress and relax. Another reason a warm bath helps is because it raises your body temperature. Your normal body temperature drops after 1 pm and continues to drop through the evening. So 60-90 minutes before bedtime, a warm bath will increase your body temperature and then it drops which sets your body into sleep mode. So whether you take a bath with some Lavender Oil or Dead Sea Salts, enjoy 20 minutes to soak away your stress and worries of the day!
8) Eat More Fish
Many fish like Salmon, Tuna, Halibut and Cod contain Tryptophan and Vitamin B6. These 2 things help to increase Melatonin which is a sleep inducing Hormone. This is an easy way to also get a nutritious meal in your body as well as get the benefits of the Essential Amino acids turning into Melatonin.
Increasing your heart rate for a minimum of 30 minutes a day and 3-4 times per week, has shown that these people sleep more sound and easier. These people that exercised slept about 45 -60 minutes longer than those that didn’t exercise. One of the reasons that exercise benefits sleep is due to tiring your body and mind more than just sitting around.
10) Reducing Caffeine
Caffeine is something that most people wake up and think they need in order to function. Yes I am one of those so I get it, but reducing your coffee intake to 1 cup a day is better than constantly pumping it into our systems. Coffee is a stimulant which increases your bodies energy levels therefore at times hard to shut off the brain and sleep well. This can even affect sleep when having a cup of coffee early in the morning. A great alternative is to switch to Green Tea. Green Tea has less caffeine and is a more natural way to get that caffeine boost and has many other health benefits. It is called one of the healthiest beverages around!
Valerian is extracted from the root of the Valerian Plant. It is said to be one of the best and oldest sleeping aids. It is extremely potent because it extracts 150 compounds that help with calming of the nerves. This herbal supplement can help you sleep more sound and helps you fall asleep faster.
12) Sleep Routine
One way to help with your sleep clock is to go to bed the same time every day, which included weekends and Holidays. It lets your internal body clock know that it’s bed time soon and should help with your body getting tired and more relaxed.
13) Dark Room
Nowadays we have tons of light and electronics in our rooms that can keep our bodies more alert. It is best to have a dark room which will let your body know that it is rest time. Here is a great article that explains how light works and what lights create the most exposure.
14) Correct Pillow
It is important to have the correct pillow for your sleep position. If you don’t have the correct pillow, than your body is not in alignment and you are restless and wake up uncomfortable. Here is a great article about which is the best pillow for you to maximize your sleep!
I was so thrilled to be able to put these together for you as I have had some restless nights lately and found these to be simple, natural and easy ways to get myself to sleep. I would love to hear from you about which methods you use to easily fall asleep. Good Night and Sweet Dreams!!