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unable to fall asleep naturally can be a frustrating experience, with
consequences for the next day. One solution is to take medications that help to
induce sleep. However, these medications are not a long-term solution to the
problem.
This
article will discuss 21 methods that people can use to help them fall asleep
naturally. It is important to remember that different things will work for
different people; so take some time to experiment to find what works.
21 ways to fall asleep naturally
There are many ways to improve sleep including:
1. Creating a
consistent sleeping pattern
Creating a consistent sleeping pattern can help a person to fall asleep naturally.
Going to bed at different times every night is a common habit for many
people.
However, an irregular sleeping pattern could interfere with sleep because
it interrupts the body's circadian rhythm.
The circadian rhythm refers to a selection of behavioral, physical, and
mental changes that follow a 24-hour cycle. A primary function of the circadian
rhythm is to determine whether the body is ready for sleep or not.
This is heavily influenced by a biological clock that releases hormones to
induce sleep or wakefulness.
Going to bed at the same time every night helps the body clock predict
when to induce sleep.
2. Keeping
lights turned off
The circadian rhythm is also influenced by cues, such as light, which help
the body judge when it is nighttime. Keeping the room as dark as possible when
going to bed might help bring on sleep.
3. Avoiding
napping
Naps during the daytime can also disrupt the circadian rhythm,
particularly those longer than 2 hours or close to the evening.
One study found
that students who napped at least three times per week for longer than 2 hours
or napped close to the evening had a lower quality of sleep than their peers.
After a poor night's sleep, it is tempting to take a long nap,
particularly close to the evening. But try to avoid this as it can adversely
affect a healthful sleep cycle.
4. Doing
exercise
Physical exercise is known to have a positive impact on sleep quality.
One study that
looked at 305 people over 40 years old with sleep problems found that moderate
or high-intensity exercise programs led to improvements in sleep quality. The
study also found that participants took their sleep medication less frequently.
It is currently unclear whether exercising at different times of day has
an impact on sleep.
5. Avoiding
using your mobile
Currently, there is much debate about whether the use of mobile phones at
bedtime affects sleep.
One study on
college students found that those who scored high on a scale of problem phone
use, such as addictive texting behavior, had a lower sleep quality. However,
there was no difference in the length of time they slept.
Much of the current research is on students and young people, so it is
unclear whether these findings extend to other age groups. Studies also tend to
focus on problem phone use. People who do not use their phone in this way may not
be as susceptible to sleep disturbances.
More research is needed in this area to understand the extent to which
phone use can impact upon sleep.
6. Reading books
Reading books can be relaxing and may help prevent anxious thought
patterns that could interfere with a person's sleep. It is best to avoid books
that might cause strong emotional responses.
7. Avoiding
caffeine
Caffeine is a stimulant. It stimulates wakefulness and can disrupt sleep
patterns. It is best to avoid caffeine for at least 4 hours before going to
bed. In some people, consuming caffeine at any time of the day could have a
negative impact on sleep quality. For these people, it is best to avoid
caffeine altogether.
8. Trying
meditation or mindfulness
Meditation and mindfulness can help reduce anxiety, which often
disrupts sleeping.
A study in
older adults with sleeping difficulties found that mindfulness meditation
improved sleep quality, compared to people who did not practice mindfulness.
9. Trying
counting
A longstanding method of inducing sleep is counting down slowly from 100.
There are several ideas about why this may work, including boredom or
distracting the individual from anxious thoughts.
10. Changing
eating habits
It is best to allow the body time to digest food before sleep.
What a person eats, particularly in the evening, can have an impact on
sleep.
For example, eating a large meal within 1 hour of going to bed may impair
a person's ability to sleep. Digesting a meal can take at least 2 to 3 hours.
Lying down during this period can cause discomfort or feelings of nausea
and slow the digestive process in some people, though this is not the case for
everyone.
It is best to allow the body enough time to digest a meal before lying
down. The exact time needed will vary from person-to-person.
11. Getting the
room temperature right
Being too hot or too cold can have a significant impact on the ability to
sleep.
The temperature at which people feel the most comfortable varies, so it is
important to experiment with different temperatures.
However, the National Sleep Foundation recommend temperatures around 65°F as being the
ideal condition for sleeping.
12. Trying
aromatherapy
People have long used aromatherapy to induce feelings of relaxation and
sleep.
Lavender oil is a popular choice for helping with sleep. A study on
31 young adults found that using lavender oil before bed had a positive impact
on sleep quality. The participants also reported feeling more energy after
waking up.
13. Finding a
comfortable position
A comfortable sleeping position is essential for sleep. Frequently
changing positions can be distracting, but finding the right spot can make a
big difference to the onset of sleep. Most people find sleeping on their side
is the best position for a good night's sleep.
14. Listening to
music
While this may not work for everyone, some people benefit from listening
to relaxing music before going to bed.
A person's response to music will depend on their personal preferences.
Sometimes, music may be too stimulating and induce anxiety and sleeplessness.
15. Using the
bathroom
Needing to use the bathroom can be a significant distraction from
sleeping. While leaving the comfort of the bed may seem unappealing at the
time, it is essential to use the bathroom when needed. Trying to hold off going
to the bathroom not only prevents sleep but can disrupt sleep later in the
night.
16. Taking a hot
bath or shower
Taking a bath or shower can be relaxing and help prepare the body for
sleep. It can also help improve temperature regulation before bed.
17. Avoiding
reading an e-book
Reading an e-book in bed could affect sleep.
E-books have become increasingly popular in the past few years.
They have backlit screens, which make them ideal for reading before bed in
a darkened room. However, this could affect sleep negatively.
One study gave
young adults a printed book and an e-book to read before bed. The researchers
found that when using the e-book, the participants took longer to fall asleep.
They were also more alert during the evenings and less alert in the
morning compared to when they read the printed book. Such results suggest that
e-books could have a negative impact on sleep.
However, the study only involved 12 participants. The researchers also
used a study design that meant participants read both types of book. It is
difficult to determine whether being exposed to both reading conditions biased
the results.
Few reliable studies exist in this area, and more research is still needed
to draw any firm conclusions.
18. Taking
melatonin
Melatonin is known as the sleep hormone. The body produces it to induce
drowsiness and sleep in line with the body clock. People can also take it as a
supplement to increase the chances of getting to sleep.
19. Using a
comfortable bed
In a recent survey by the National Sleep Foundation, 9 out of 10 respondents
reported that their mattress was essential to their sleep. Investing in a
comfortable mattress could have a positive impact on sleep quality.
20. Avoiding
noisy environments
Noise can be distracting, prevent the onset of sleep, and lower the
quality of a night's sleep.
A 2016 study found
that participants had a significantly worse sleep in a hospital than at home.
The authors of the study found that this was primarily due to the increased
level of noise in the hospital, compared with a person's home.
21. Avoiding
excessive alcohol consumption
Drinking large amounts of alcohol before bed can have an adverse impact on
sleep. Alcohol is problematic because it can induce feelings of restlessness
and nausea, which can delay the onset of sleep.
Takeaway
Getting to sleep naturally is the best way to ensure the mind and body
gets the rest that it needs.
Trying the methods above can increase the chances of falling asleep
without the need to use any sleep aids.
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