Few things are more frustrating than a night spent lying awake on your pillow wondering why you can’t just seem to fall asleep–especially knowing that you’ll have to suffer the consequences of insomnia the following day. If sleep-promoting medication isn’t an option, or if you simply want to rely on natural ways to induce sleep, read on for simple, drug-free ways to help yourself drift off into dreamland.
A Consistent Bedtime Routine
Your body is inclined to get ready for sleep naturally thanks to your internal circadian rhythm. However, several environmental factors can interfere with this natural process, including screen-time, stimulants, stress or different diet components. When it’s time to get ready for bed, try to avoid the blue light from screens, choose a soothing activity and utilize herbs for sleep as part of a solid bedtime routine.
Regular Exercise
Every time you hit the gym, your body releases mood-boosting hormones that aid in relaxation, even long after you shower off and move on with your day. Exercise not only makes it easier to wind down at the end of the day, but it also helps your body to stay in a deep state of sleep throughout the night.
Meditation
Stress and anxiety put a wrench in your sleep plans due in large part to the release of cortisol, a stimulating hormone that floods your body when in a stressed state. Meditation and mindfulness activities work to strengthen the neural pathways that maintain awareness of your emotions and connect parts of your brain that help you to sustain healthy coping mechanisms in times of stress. Try to set aside a small amount of time each day to check in with your body, listen to a meditation app, take an inventory of your stress levels and practice stillness and quiet in your body.
Stretching
Tension, like stress, inhibits sleep. Bodily tension and stiffness make it hard for your body to find a comfortable sleeping position at night. Make sure to regularly stretch your muscles, especially at night, to keep them limber, increase blood flow and reduce overall tension so that your body can settle into a cozy, relaxed state.
Good Eating Habits
Eating too close to bedtime, or eating foods that can cause spikes in your blood sugar at night, can prevent your body from entering deep, restorative sleep. Try to limit snacks to foods that are known to help your body relax, and avoid stimulating, sugary or overly processed foods throughout the day.
A Suitable Environment
You spend about a third of your life asleep, and your bedroom should be set up so as to support your own personal relaxation. Invest in a good mattress, comfortable sheets, blackout curtains, soft lighting, quality pajamas or a soothing sound machine to help you drift off at night. Try to reserve your bedroom for sleep and relaxation, and save other activities for elsewhere.
Soft Music
When it comes to promoting restorative, rejuvenating sleep, it’s sometimes about giving your senses what they need to really slow down. Not unlike a baby soothed by a lullaby, your brain and body respond to soft sounds by entering a state of relaxation, especially when you really try to be still, pay attention and take deep breaths while you listen.
A Warm Bath
Anything that relaxes your body can help you to get ready for sleep, and a warm bath or hot shower are both great ways to relieve tension and regulate your body temperature before it’s time for bed.
Journaling
If you find yourself up late night after night with thoughts that race through your head, it’s a good idea to find a place to put those thoughts to unburden your brain and give your mind some relief. Grab a journal and get writing about things that feel soothing, relieving or calming. You may find it helpful to write things you’re grateful for, things that have been weighing heavily on your mind or things that you have to look forward to.