What is a natural method to use to help fall asleep?

Question

i would rather not take medication. i've tried several things but all have failed.

Answer 1

When I was a kid I lived in an upstairs bedroom with unfinished attic on both sides. There were also 4 mental patients in the home and I was normally quite alone. Bedtime was very scary so to get to sleep I would run like mad past the patients rooms slapping off lights as I went, jump in bed and put Vicks on my eyelids because then I couldn't open my eyes and the only alternative was to go to sleep. Lol I don't recommend it as it burns like mad but the other thing I would do is think about what I wanted to dream about and it would be so interesting that I couldn't wait to sleep. LOL aren't kids weird Mmm

Answer 2

Take a bath an hour before going to bed\
Sprinkle lavender essential oil on your pillow
Drink a cup of cammomile tea
Eat a turkey or peanut butter sandwich
Read a Victorian novel or some JRR Tolkien in bed
Do some exercise during the day

All of these things have worked for me.

I wouldn't recommend a nightcap because although alcohol puts you to sleep, it puts you directly into a deep sleep so that you dream less, and you need that stage in order to have a restful sleep (sedatives have the same drawback)

Answer 3

First, and most importantly, decide you are going to be dedicated to "sleep hygiene." This means setting a firm schedule around your waking time, getting up with out hitting the snooze more than once, getting up the same time at least 5 days per week, and NO napping during the day. Then you need to set a FIRM bed time, same time everynight for at least 5 nights. Ensure your room is comfortable in temperature, setting, and you only use your bed for sleeping and sex. No reclinging in bed reading to fall asleep. If you can't sleep, read in a chair then lay down when you are tired again. If you don't fall asleep within 15-20 minutes, get up. This prevents your brain from being trained to be awake in your bed. Simple, but proven necessary. Eat 3 hours before bed and have a warm drink before going to bed. No exercise 3 hours before bed time and if you have difficulty with sleep a better rule is exercise in the AM only. Increase your water during the day to fight off that slight dehydration we all walk around with and 1 hour before bed dim your house lights, turn off the TV, and begin to relax. Herbals are good but ineffective if you have taken prescription sleep aids. As an insomniac myself, I suggest if it continues, see a doc, pills aren't so bad, it could be pathological in nature, and sleep deprevation lowers your immune system.

Answer 4

Depending on your reason for not being able to fall asleep, the methods used could be different. Exercise could be one approach. Another approach is one that I used personally and works well for me.

It's called abdominal breathing. It's relaxing and also good for long-term health. It's simple to do:

Lie on your bed facing upwards. Take a slow deep breath. As you breath in slowly, expand your tummy outwards until it cannot expand any more. As you breath out slowly, relax your tummy until it flattens out. Keep your mind focused on your breathing as you breathe. Every breathing in and out makes one count. Try doing 30 counts of deep breathing. Most people fall asleep before reaching 20 counts. Others find it easier to fall asleep after that.

Answer 5

Set up a routine bedtime with little distractions. Stick to the routine in place. Hot bath or shower, glass of milk, nightcap, aspirin always helps me. Make your bed very comfortable. White noise, soft music or an air purifier, and/or plenty of exercise during the day helps lots.

Answer 6

Researchers have shown just 45 minutes of relaxing music before bedtime can make for a restful night.

Answer 7

Get some exercise.

Make sure you don't eat 2 hours before bed.

Don't toss and turn. It psyches out your mind as to when you really want to go to sleep.

Answer 8

Yogi night time tea.It has Valerian root,cat nip and low doses of other relaxing natural ingredients.A hot shower and a cup of tea,works for me.

Answer 9

Soft Music above your head.

Answer 10

My b/f uses melatonin (not melanin - that's for skin color) and it works really well.

If you'd rather not use that, I usually just hum (in my mind) the brahm's lullaby to myself to get to sleep. I know it sounds silly, but it works wonderfully for me and I don't have to take anything for it. (And it's free).