Sometimes you may find yourself unable to fall asleep. The number one reason, apart from medication or medical conditions, is anxiety or stress. Of course, this lack of sleep just tends to create more levels of stress. There are many methods you can try to fall asleep faster. In this article, we shall look at a few such methods.
Causes:
- Stress
- Insomnia
- Hormonal Changes.
- Excessive intake of caffeine.
- Untidy surroundings.
- Excessive smoking.
- Excessive alcohol intake.
- Stomach related conditions like stomach ulcers and acid reflux.
- Too much light around you.
Remedies to Fall Asleep Faster:
1.) Sleep Better on a Routine
As the first step for you to fall asleep faster, attempt to develop a routine. Your system works on your internal body clock. So a routine-less living throws this body clock off. And various other functions cease to take place at the right time.
- You can build your routine by taking the first step to set a bedtime. Going to sleep roughly around the same time every night will your body acclimatize to this pattern.
- Dress comfortably. Tight clothes will only restrict blood flow and the movement of the limbs.
- Put away the electronics. Try not to check messages or emails. The light from your phone/laptop will keep your brain active for longer. Instead, try to ensure that you are going to sleep in complete darkness. The darkness will signal to your brain that it is time for rest.
- Free your mind up. Instead of focusing on the day, try to loosen your mind and let it stay clear.
2.) Roman Chamomile to Fall Asleep
Roman chamomile is an essential oil with a light floral aroma. It is known for its calming properties. So, this remedy can help you fall asleep faster. There are many ways to harness the effects of this essential oil to your benefit.
- Use this in the traditional aromatherapy manner by diffusing the scent. You can light up the diffuser with a few drops of the essential oil. Do this 30 minutes before you sleep, so that it can help you sleep faster.
- Another way is to make your own calming salve. Mix ¼ cup beeswax and ¼ cup coconut oil. Heat this till the wax and coconut oil melt and blend together. Take it off the heat, and pour into an airtight glass jar. Now add 15 drops of roman chamomile and 15 drops of lavender oil as the mixture is cooling. Once it has cooled, rub this salve on your chest and go to sleep.
3.) Eat Right to Fall Asleep Better
Our bodies produce and also make use of various natural chemicals for different purposes. One such chemical is serotonin. Serotonin is believed to be a natural mood stabilizer. Studies have shown that it can aid to boost a healthy sleep pattern. While serotonin is not found naturally in food, tryptophan is naturally present in many foods. Our body works to break down this amino acid and serotonin is the byproduct synthesized from this chemical reaction. Here is a list of food that could aid in sleeping better.
- Eggs
- Cheese
- Pineapples
- Tofu
- Salmon
- Nuts and Seeds
4.) Lavender to Fall Asleep Faster
The use of this herb as a home remedy for various ailments dates back to the middle ages. Lavender itself is surrounded by many myths and superstitions. It is recognized by herbalists and naturalist for its numerous benefits. Research has revealed that lavender helps to ease anxiety and insomnia. It encourages a deep slumber in which the heart rate slows and the muscles relax.
Make use of this wonder-herb to help you sleep soundly and wake up feeling refreshed. You can do this by sprinkling some lavender essential oil on your pillow before you sleep. Or place a few drops on a tissue and leave it under your pillow. An aroma diffuser may be used as an alternative.
5.) Milk to Sleep Better
A glass of warm milk has been used many a time a classic cinematic motif of wanting to fall asleep faster. But in addition to its pop culture relevance, having some warm milk 1 hour before bed is one of the best home remedies for treating the inability to sleep. As proven by research, this is due to a psychological effect that occurs with this familiar process. Warm milk also helps to raise the internal body temperature of our body, which leaves us feeling drowsy and calm. Nutmeg, and honey too, aid in helping you sleep soundly.
Make this milk, honey and nutmeg drink to soothe yourself to bed. Simply add 1-2 teaspoons of honey in a mug of hot milk. Stir it till it dissolves. Now, sprinkle a ¼ teaspoon of ground nutmeg and let it cool down to a comfortable temperature. Drink this 1 hour before bed.
6.) Magnesium for Faster Sleep
The presence of this mineral is necessary for the pineal gland–which is the part of the brain that regulates melatonin production. This hormone is what controls your sleep cycle. It is known that the melatonin production levels go down as we get older. So, it is common for older people to experience sleeplessness. One way to balance this out is to get the required magnesium through your diet.
Add these foods to your diet to increase natural magnesium levels: Dark leafy greens such as spinach and chard, unsalted and dry roasted or raw seeds such as pumpkin seeds and almonds, fish, soy and black beans, and, fiber-rich grains like bran.
7.) Fall Asleep Faster With Cherries
This tonic is a wonderful home remedy to help you fall asleep faster. This is a combination of tart cherry juice and vanilla essence. Tart cherries are an excellent natural source of melatonin – the hormone that regulates our sleep cycle. The vanilla extract helps to soothe your senses, making it easier for you to be lulled to sleep.
Make this tonic at home. Simply add 1-2 drops of vanilla extract into a 6-8 ounce glass of tart cherry juice. Drink this 1 hour before bed.
8.) Chamomile Tea to Fall Asleep Faster
Chamomile tea can also help you to fall asleep faster. This is because it contains a compound called glycine. Glycine is responsible for relaxing your mind and body. Studies have shown that having a cup of chamomile tea will help to calm your mind of stress. And we all know that when you are stress-free, sleep is easier to come by. Brew yourself a cup of chamomile tea before going to bed. But keep in mind that because of the relaxing effects, this tea should only be taken after 2 hours from the intake of dinner. This is so that the digestion process is not interrupted.
9.) Shower to Fall Asleep Quick
When you take a quick warm shower, a number of things happen in your body. Your body temperature goes down, as well as your heart rate, digestion, and other metabolic processes slow down. The decrease in body temperature is like a signal to the system to produce more melatonin. Melatonin is the hormone which helps sleep regulation. And so, as a result of this, you may be able to fall asleep faster.
10.) Correct Posture to Sleep
Sleep position matters. Find a comfortable sleep position that supports good sleep posture. Make sure every part of your body is comfortable. Buy a good quality pillow that supports your neck and properly aligns your body. Side positions are usually better, but if back works for you that’s fine. Lie in the same position every night, so your body becomes accustomed to falling asleep in the same way.
11.) Wear Socks to Fall Asleep Faster
Research has shown that warmer hands and warmer feet helped greatly to get people to fall asleep faster. The warmth in your extremities will promote the blood flow to move towards there to cool it down. Therefore, the subsequent heat loss from the rest of your body will work in tandem with the rising melatonin levels in your system. This helps for a quicker descent into sleep.
12.) Fall Asleep by Sleep Paradox
Finally, one other way to fall asleep quicker is by employing the method of sleep paradox. Sleep paradox works on the theory of reverse psychology. While there are no conclusive studies based on this, it could be a method that works for you. Try the following steps for this. Situate yourself comfortably in the bed. Open your eyes wide and repeat to yourself, “I will not sleep.” Your brain may interpret this as a command to fall asleep. Slowly your eyes muscles should tire and you should fall asleep.
