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5 Tips To Fall Asleep Naturally
There’s nothing worse than lying awake at 2 am Googling how to fall asleep for the millionth time. Late nights are supposed to be fun, and whatever your reason for restlessness, the point is that you are here to find some peace. Whether this is a once off experience or you are a full-on insomniac, this article will provide a variety of solutions that you can experiment with, until you find the one that works for you.
You have taken the first step by searching for answers, and this article will provide tried and tested techniques that promote a good night’s sleep and also address the common causes of sleeplessness. If you are looking for an instant solution to a once-off sleeping problem, then you can go right ahead and use the Golden Rule for success.
However if the problem has become chronic, there are ways you can make a few simple changes to your lifestyle that will give your body a better chance of rest.
The Importance of a Good Night’s Rest
Sleep is not really something you can live without, and prolonged periods of sleep deprivation can lead to full-on hallucinations and poor decision making. A lack of sleep has an effect on the body, mind and soul, creating an imbalance in the physical, mental and emotional state. In addition to a grumpy or depressed mood, it causes the body to release the dreaded “ghrelin” (the hunger hormone that causes excess snacking). It is important to take the time to remedy this, before your biorhythm changes and it turns into a physical habit. If you have already crossed that line, there are a number of ways to undo it and learn how to fall asleep like a pro.
Harmless Habits that Hinder Quality Sleep
These days more and more people are struggling to fall asleep, probably as a result of the information overload experienced in the digital age. For this reason, many of the visual sleeping apps out there won’t do much to calm down your mind, and it is recommended to rather focus on cutting down on screen time one hour before sleep as a precautionary measure. The last thing you should do when you are trying to figure out how to fall asleep is to pick up your phone and jump down the rabbit hole of the internet. Google and social media have become the go-to remedy for any problem, and it is too easy to end up on a topic completely unrelated to your initial inquiry.
In your tired state, you will either end up scrolling for hours, or begin exploring a web of information that stimulates brain activity. Luckily you have found your way here and this article will outline in detail the most effective ways to deal with sleeplessness. Before moving on to the methods you can use right now to fall asleep, it’s a better plan to begin with addressing a few lifestyle issues that could be the root of the problem. You’re not going to want to hear this, but if you want to know how to fall asleep, studies have shown that a lack of exercise could impact a healthy sleep cycle. You don’t need to start running marathons, but maybe it’s time to consider taking a half hour stroll three times a week.
It should go without saying, but if you are a caffeine junkie (or any junkie for that matter) your quality of sleep will be affected on a physical level. When it comes to caffeine some people are more sensitive than others, and it is generally advised that you have your last cup of coffee at the latest mid-afternoon. This is because studies have shown that caffeine can reduce your total sleep by as much as one hour, if consumed six hours before bed. A lesser known fact that could be affecting your sleep, is that alcohol can actually cause sleep disturbances. You may think that a “nightcap” is the solution to all your problems but although it can help healthy people to fall asleep initially, it often causes people to wake up in the middle of the night.
Sleep Meditation as a Relaxing Bedtime Ritual
Now that you have an hour of free-time before bed (no more screen time), it’s time to come up with a relaxing bedtime routine that will teach you how to fall asleep by preparing your body, mind and soul for sleep. It doesn’t need to be the exact same activity night after night, but rather an allocated time slot for relaxation. Since ancient times people have used meditation as the method of relaxation and it is known to promote a variety of health benefits including restful sleep. Whether or not you choose to meditate, use this time to play relaxing music and burn some incense. The heavy perfume will relax you one hundred percent and the music will also prepare your mind for sleep.
Alternatively to meditating in a seated position, try lying down while you listen to the music and breathe in the soothing fragrance. There are a few ways to do the sleep meditation, and you can choose different ones depending on your mood. The first way is simply to lie on your bed, either under the covers or on top, while breathing deeply in and out and listening to the music. Try to focus on your breathing to the point where you are not thinking about anything else. From here you are likely to fall asleep easily and naturally. If you like this technique you could even consider investing in a wireless sleep headband that is designed to play relaxing music as you drift off into la la land.
The second sleep meditation technique is to use a guided meditation which you can find on YouTube. Begin by curling into a comfortable position in your bed, close your eyes and then press play on your audio device. There are guided meditations for every occasion, ranging from emotional inner healing to visualizing your dream vacation. You may need to try a few before you find a voice that resonates with you, but what better way to fall asleep than by soothing your very soul with uplifting words. Even if you are the most hardcore insomniac, you will benefit from this technique because at the very least, you will enter a peaceful state of being which is better than stressing about how to fall asleep.
The Best Natural Sleeping Aid
If you have tried all of the above methods and are still wandering how to fall asleep, then your problems run a little deeper than average. Keep in mind that the physical benefits of meditation only begin to show after consistent practice. In the meantime, and as a last resort, there is always the option of CBD oils. This 100% natural product contains no traces of THC (gets you high) but still contains the soothing properties of the famous marijuana plant. Sleeping pills are notorious for their addictive chemical ingredients and you also develop tolerance for them, meaning that as time passes you need more to get the same effect. They also come with a host of unwanted side effects and will not help to solve your sleeping problems long term. In contrast, CBD oil is known to have positive benefits on a variety of health conditions including anxiety and depression which inhibit sleep. If you have tried every other option, it might be worth investing in a little bit of CBD for medical purposes.
The Golden Rule for Instant Sleep
Honestly this technique works well, but it requires focus and a little bit of self-discipline. The Golden Rule is a combination of three factors that will help you make the journey into dreamland. It seems obvious but when agitated by a lack of sleep these three rules can be evasive. If you are able to stick to the rules, you will fall asleep eventually. You can also use the Golden Rule in combination with the Sleep Meditation for successful results but at the end of the day, here is the only advice you need:
- Do not move. Seriously, tossing and turning is not going to get you asleep. You have to take control of your body for this to work.
- Do not speak. If you are tempted to call someone, talk to your roommate or lover, just don’t do it. You can’t fall asleep if you are talking!
- Keep your eyes shut. Again, it seems obvious, but when the mind is awake it sometimes gets bored and wants to look around. Don’t let it!
So there you have it, the best advice of how to fall asleep on the internet! While other articles might mention things like lavender oil and chamomile tea, these things are not always on hand and quite frankly, don’t do anything. The techniques in this article are effective for treating the root of the problem and the best part is they don’t need to cost you a thing. By making a few simple lifestyle changes and practicing sleep meditation, you can now get quality sleep so you can get up early tomorrow and kill the day.