23 Natural Ways to Induce Sleep
It can be frustrating to be unable to fall asleep at night. If you want to put an end to the frustration, then you should consider the points mentioned below. They will help you to sleep a lot better each night.
· Get a good sleep pattern
You must learn how to sleep and wake up at the same time each day. Make sure you retire to bed and wake up at the same time. It will be of great help to you and enable you to sleep better
· Switch off all lights
You must not allow light at all in your bedroom when you are about to retire to bed. Even the light from your bedside alarm must be put off. You can do this by stuffing the alarm in a bedside drawer or turning its light away from you.
· Avoid daytime napping
Daytime napping can make it difficult for you to sleep at night. So, you should avoid it with passion. Doing so will help you to fall asleep faster.
Even if you have to nap during the day, it must be for a short period.
· Day time exercise is good
You can improve sleep quality by engaging in a high or moderate-intensity exercise program. With a good exercise program, you will not have to depend on sleeping medication again.
It is better to restrict the exercise to the daytime.
· No cell phone at bedtime
You must not use a cell phone before you sleep at night as this can prevent you from falling asleep fast. You can experience low sleep quality if you have addictive texting behavior.
The light from the cell phone can prevent your brain from resting.
· Reading is good
One of the best ways to fall asleep faster is to read at bedtime. Reading books will help you to relax ad this can promote a faster sleep time. Reading can equally put an end to anxiety that can prevent sleep.
· Caffeine not so good
One other seep killer is caffeine. Caffeine is a stimulant and can make you stay alert far into the night. If you want to sleep well, then you must avoid caffeine. Even if you must drink caffeine, it should never be close to bedtime.
· Meditation can also help
One other way to make you sleep faster is to go into meditation. Meditation can also be called mindfulness. It can greatly reduce anxiety and, therefore, enable you to sleep faster and longer.
· Counting can do the magic!
Do you want to induce sleep? You can do so by counting from 100 to 1. This method had been used for many years to induce sleep and it still works perfectly
· The food you take is important
The food you take can determine your sleep quality. So, you should eat with care. You should avoid eating too close to bedtime as it can prevent sleep. Make sure you eat about 3 hours before bedtime
· The right temperature can help
The room must not be too warm or too cold. Rather, you should create an ambient temperature in the room to enable you to sleep better.
· Aromatherapy can have a good impact
Aromatherapy is one of the commonest methods for inducing sleep. You can smell lavender oil and it will make you fall asleep.
· Make your sleeping position comfortable
The level of comfort you have when you want to sleep really matters. When you choose a good sleeping position, you will not have to shift position from one position to another when you sleep; such a shift can be a distortion to sleep.
· Music is great
Music is food for the soul. It can also help you to sleep better. So, you should consider listening to music before you sleep at night and it will help you to doze off real quick.
· Breathing exercise is helpful
One other way to stimulate sleep is to practice breathing exercise. This exercise is perfect for those who want to relax. The relaxation brought about by the exercise will make it a lot easier for you to sleep.
· Take your bath
Taking your bath before bed can equally help you to sleep better and faster. It is better to opt for a hot shower or bath. Sleep will prepare your body very well for sleeping.
· E-books can cause disruption
While reading before bedtime is good, you should never read e-books. If you do, the light emanating from the device you are using can tri9ck your brain and reduce melatonin production.
· Melatonin supplement is good
An increase in melatonin can make you sleep. If you are lacking an adequate amount of melatonin, why not buy the supplement. The supplement will always work fast.
· Make your bed comfortable
If you want to sleep well at night, then you must only sleep on a comfortable bed. The mattress and pillow must be supported so that you can sleep in complete comfort all night long.
· Noise is not good
Everything you can do to shut out the noise must be done. Noise can interfere with sleep and can even keep you awake for hours. Anything that can cause noise must be removed from the room and its environs.
· Alcohol should be avoided
If you want to sleep well at night, then you must avoid taking alcohol. Even if you must take it, you must never do so too close to bedtime.
Alcohol can make you feel restless and can bring about nausea; these things can delay sleep onset.
· Regular daylight exposure is important
If you expose your body to daylight, it can help you to sleep better at night. You should not stay indoors all day long as this can hamper sleep.
· Do not check the clock
When it is time to sleep, you should only focus your mind on sleeping and not on anything else. If not, you will not be able to sleep well.
It is better to turn the clock away from you or turn your back on it you are a side sleeper. You are trying to sleep and you do not need the clock to distract you.