4 Tips to Fall Asleep Naturally

If you need help falling asleep and getting more restful
sleep, you’re in the right place. Sleeping pills can often have unwanted side
effects and may not help you fall asleep and stay asleep in the long run. Here
are four tips to help you get to sleep naturally and enjoy more restful sleep.

Calm Your Mind and Body

Many people experience great success at more restful sleep
by practicing mind-body calming techniques. From mindful-breathing to tai-chi,
by calming the mind and body, you may be able to help your mind fall asleep
easier. Other mind-body techniques include meditation, yoga, massage, and
guided imagery.

Body Therapies

Body therapies are similar to mind-body therapies in that
the main goal is to relax your body enough so that you might fall asleep
naturally. Body-based techniques might include acupuncture, reiki, therapeutic
or healing touch therapies, and massage therapies. If you have other ways that
help you to relax and reduce stress, you might implement them into your daily


You might be having a hard time sleeping if your body is
deficient on some naturally occurring hormones or supplements. If a deficiency
is causing your sleep disturbances, you might try a supplement such as
I-theanine. This amino acid naturally occurs in the body, it’s not a sleeping
pill but taking is as a supplement may help you. Chamomile tea is also known to
help the body relax and get ready for restful sleep.

Setting a Routine

Setting a sleep routine may feel odd at first, but once you
train your body to sleep and wake on a predictive schedule, you might find that
falling asleep is much easier to do. To start, wake up at the same time every
day, have a “just before sleep” ritual, and try to make it to bed around the
same time each night.

Avoid Unnatural Light

Limit your exposure to unnatural light in the last hours
before you go to bed. This includes televisions, laptops and computers, as well
as smart phones. The unnatural light has been known to disturb melatonin production,
the hormone that helps regulate sleep. Aim to limit the time that you are
spending awake in bed. If you are in bed, try to keep all electronic devices
off or keep them out of the bedroom altogether.

If you find yourself lying in bed awake at night, try to
begin using some of these sleep strategies to get on the path to more restful,
naturally occurring sleep.


N.A. “Try These Natural Tricks to Fall Asleep More Easily”.
Cleveland Clinic Health Essentials (Website). July 2014

  • 3 Commentsby Likes|Date
  • Great post! Sleeping pills aren’t always effective or safe, and many think their use should be limited. The good news is insomnia can often be treated “pretty effectively using non-medication approaches” but many people haven’t heard of remedies beyond pills. Read this post - http://www.huffingtonpost.com/2015/09/27/natural-sleep-aids_n_3882229.html . Hope it help!
  • good information for sure. it can be quite challenging for some to get good rest. my partner is one of those people... hypersensitive nervous system...residual ptsd from childhood trauma. challenging to shut mind off... natural sleep aids don't really work for her. she tries not to take prescription pills, but sometimes has to in order to fall asleep...

    i wish there was something natural that would work for her.
  • There's a breathing exercise out there that really helps me calm down and fall asleep faster. It's called the "4-7-8 Breathing Exercise." I found it one day while Googling ways to fall asleep faster. You might want to check it out, @dominica. It might help your partner. I know it helps me! 

Sign In or Register to comment.