Healthful Habits to Induce Sleep without the Use of Pills

Published on: 05.27.2014

Falling asleep is something that should come easily to everyone, but that is not always the case. Some people struggle with insomnia for a good portion of their lives, while others just struggle for a few days here and there, but what options are available for either scenario? Well there is always the option of turning to medication, but that can be addicting and make you reliant on its effects to fall asleep long-term. Instead, consider some of these habits to help you fall asleep quickly on your own.

Know When to Go to Bed

Part of getting solid sleep is knowing the right time to go to bed. If you go too early, you will find yourself wide awake, staring at the ceiling. Conversely, if you wait too long, you will likely find yourself experiencing a second-wind and having the same lack of sleep as a result. You need to go when your body is telling you it is tired, but also when you mind is calm enough to allow for sleep. If you find your mind is unable to rest once your head hits the pillow, consider getting back up for a little while so that you do not assimilate lying in bed with mental alertness or you'll struggle with sleep for a lot longer than necessary.

Take a Relaxing Bath

Taking a bath right before bed offers numerous benefits. First it leaves your body clean feeling, allowing you to fall asleep without any residue from your day attached. Second, it allows you to use the environment around you to get your body on to a calming path. Finally, the warmth of the bath can loosen tight muscles into a relaxing state, which will aid the sleeping process from the inside. When combined, this can be the perfect remedy for sleeping peacefully, all night long.

Consider Meditation

Meditation is often a good source of relaxation of the entire body. This can include restless bodies that struggle with sleep, and restless minds that do not know when to calm down at bedtime. The more you can learn to control your body, the more you will be able to stop before bed. Try doing just 15-20 minutes worth before bed and see how much better you feel after just one night.

Opt to Exercise, Yoga Anyone?

Regular exercise tires out both the body and the mind, allowing you to be more relaxed when it is time for bed. If you aren't one that likes step aerobics or weight lifting, consider something more calming like Yoga. There are numerous different types of yoga to learn, some of which are ideal for those who have never done yoga before, while others are better for experienced participants. Pick the type you like most and try doing that in the hours before bedtime to help hasten falling asleep at night.

Lose Caffeine Early

If, like most Americans, you live on caffeine through a good portion of your day, you may want to figure out an alternative if you are having a hard time falling asleep. The earlier in the day you can stop ingesting caffeine in all forms, the better chances you have at falling asleep without delay. Just keep in mind, caffeine can come in many forms, such as chocolate, so avoiding little chocolate desserts prior to bedtime is also recommended.

Stop with Any Stimulants

One of the biggest stimulants that people forget about before bedtime is smoking. This is especially true for long-term smokers. If you are not able to completely quit smoking just yet, consider stopping at dinner time so that your body can naturally begin to unwind before it's time to lie down. The more relaxed your body can be prior to bedtime, the more successful you will likely be at falling asleep quickly and easily.

Surround Yourself with Soothing Scents

Lavender has long been known to help relax those who smell it regularly, but not everyone knows how to use it properly. Some people think it needs to be an overwhelming scent that fills a room in order to be effective, but that simply isn't the case. You can try just adding a lavender scented fabric softener when washing your pillow cases and sheets to add in just a hint of the scent. You can also try using a scented eye pillow or having a small bowl of potpourri next to your bed. Just a small addition of the scent can be all you need to fall asleep more quickly and sleep more deeply.

These simple tips may not make a large difference one at a time, but combined they could dictate the perfect recipe for sleep. If you are unsure of how each will affect you, give one a try and see what kind of results you get. If nothing comes of that, try the next one. You are bound to find something that will help out of this list of healthy habits. Plus, all of them are good for you!