Tips and Tricks on How to Falling Asleep Naturally
Sleeping is our body’s way of regaining energy, recharging and even preparing itself for the following day to come. Some people tend to fail to get their much needed sleep because of several different reasons. This disruption plays a major negative impact not only on our body but also us. It can physically, mentally and emotionally affect us and the people surrounding us.
If you are one of those people, or maybe you are unaware that you are a victim of this issue, then it is best to alter a few things as early as now. But before we delve into a solution, we need to know what we are up against.
Sleep Deficit Issue
Sleep deficit is probably one of the most common health problem a person can encounter. It basically deprives you of your sleep. In addition, there can be a lot of contributing factors that one can encounter that aggravates the situation.
But we can also fight against sleep deficit by adjusting what we do, how we think and how we go about our bedtime routine. Here are a few helpful tips that you can do to make you sleep complete, sound and pleasant.
Combating Sleep Problems
Like what was previously mentioned, we can start to combat against this issue by adjusting several contributing factors and possibly eliminating them for the better.
1.) Fix Your Inner Self
What you think and how you perceive a particular thing can either greatly contribute or aggravate your situation. By tweaking how you think, you can aim for a better night’s rest. Try doing these mental adjustments and see how it can help you.
a.) Don’t overthink your sleep
The problem with most people who have sleeping issues is that they tend to over think their problem. They think too much to the point that they get stressed out and eventually fail to sleep. People end up feeling frustrated, angry, irritable, short tempered, afraid and even anxious.
Here are some tips that you can do to help your mind tone down as you sleep.
Don’t put a clock in your bedroom
Putting a clock in your bedroom is unknowingly pressuring you to sleep. In addition, it is telling you how many hours you have left for sleep. Remove this pressure bomb from your bedroom.
Relax and do not focus on planning to sleep
Instead of focusing on sleeping, try focusing on relaxing your mind and body. Focusing too much on falling asleep add pressure to you and will eventually frustrate and stress you out. Do the opposite and just relax . Sleep will sure to smoothly follow a calm and relaxed person.
Don’t lie down if your are not ready
A common mistake we usually do is that we lie down our bed and TRY to sleep. What we should do instead is that we have to tire ourselves out first. Once we feel sleepy, that’s the only time we lie down.
“Bad Nights” are inevitable
Everyone suffers from bad nights. Instead of stressing over it and feeling frustrated, think of it positively and say to yourself “I’ll have a better sleep tonight because I lack sleep last night.” Positivity is the key, keep that in mind.
b.) Relax your mind
People who are overly anxious about their sleep causes a hormonal imbalance within their bodies. Anxiety increases our stress hormones that will disrupt our sleep. You can try these suggestions before sleeping in order to relax you mental state.
Do progressive muscle relaxation exercise
This is a simple exercise that you can do while you lie down to sleep. This is where you focus on each and every muscle in you body and alternately flex and relax them. Do it one muscle group at a time starting from your toes all the way up to your face.
Meditating is another good way to Relax your mind. You can add scented oils, soothing music, basically anything that you think can work for you.
c.) Don’t stay in bed
This factor needs a separate portion of its own because it is one of the most common mistakes we do. Remember that if you can’t sleep after 20-30 minutes after you lie down, get up and get out of bed. Try doing these tricks to help you feel sleepy.
- If you can’t sleep, don’t try to sleep using your bed.
- Do not use gadgets.
- do something else for 30-60 minutes until you feel sleepy.
2.) Be aware of What You Do
Knowing the possible trigger factors can help you solve your sleeping problem. Here are some ways you can help your sleeping pattern physically.
a.) Stressors Alert
Only you can pinpoint your stressors. Be vigilant and cautious of them. These will add to your sleep deprivation. If ever stress is inevitable you can do these suggestions:
- Know the signs of stress. These include
- Increased heart rate
- Elevated respiration
- Muscle tension
- Focus on making these signs normal by relaxing.
We all know that exercising improves our overall health condition and this includes our sleep. But in order to make exercise your sleeping buddy, you need to do it the right way. Here are some ways to achieve it.
- Do it in the morning
Exercising in the morning helps you sleep better at night. Exercise increases body temperature and stays in that condition for hours. Respectively, sleep is more favorable for a body that is cool. Doing exercise in the morning will let your body cool down at night.
- Give your body enough time to “cool down”
Take note that the increase of your body’s temperature after exercising lasts for six whole hours or even more. So you need to strategically adjust it to make your body “cool down” ready when you sleep.
c.) NO Smoking
Smoking is always bad for your health. Your sleep can also be deprived because of it. A cigarette has several chemicals and contents that can prevent you from sleeping.
3.) Environmental Alertness
Adjusting your surroundings can also elevate your sleep momentum. In fact the right kind of environment can not only promote sleep bit it can also keep you calm, relaxed and at peace. Add these to your bedroom for a better sleeping space.
a.) Oily Essentials
Aromatherapy has been known to help alleviate diseases and illnesses and this includes sleep deprivation. The right blends of oils can send you to dreamland faster and smoother. Here are some calming and relaxing scents you can choose from.
- Lavender oil
- Bergamot oil
b.) Bedroom turned sanctuary
Best advice for a bedroom makeover is to keep it as a sleeping sanctuary. This means that you have to make your bedroom function for one major reason, and that is sleep. It must also give u a sense of tranquility, cleanliness and pleasantness. Do a quick bedroom makeover using these tips:
Remove everything that can distract you including:
- House chores
- Work related things
- Wear comfortable bedtime clothes
- Keep a good room temperature. A good 60-67 degrees will do the trick.
- Darken your room by:
- Changing color scheme and wallpaper
- Eye covers
- Dim lights to none at all
- Invest in good products mainly:
- Pillow cases
- Choose soothing sounds like:
- White noises
- Relaxing sound
- Meditation music
4.) Nourishment Plan
Selecting a good night’s meal is also essential to keep your sleep long, relaxing and peaceful. If you want to snack on good sleeping food before you hit the hay, here are some favorable suggestions you can chow down on.
Mill is rich in calcium as we all know. Calcium is also responsible for helping the brain produce melatonin that has a soothing and relaxing effect that aids in sleep production.
b.) Night snacks
If you still feel hungry before sleeping you can nibble on some snacks that can even aid you to sleep. Amazingly the best snack combo for night snacks are those with carbohydrates and protein involved.
Giving your meal an added boost on sleeping supplements is not a bad idea either. Here are some well known supplements that can help you sleep better.
Melatonin is a hormone that regulates our sleep-wake cycle. It is also considered as the pacemaker of our sleep. Having melatonin in our system induces drowsiness, decreases body temperature and basically induces sleep.
A very old yet effective medicinal herb that has been used since ancient times. It is known for its sedating and calming properties that can help the user fall asleep. Just be patient when using this because it may take a couple of weeks before you can feel the result.
This sleep inducing amino acid is known for its ability to help our body combat anxiety which greatly interferes with our sleep. It is also said to reduce certain stress signs such as reducing heart rate and even our immune response towards stress. IN addition, it increases our body’s supply of “good hormones” and tweaks our brain in providing additional relaxation to or body. Where to find it? Just dink a good amount of green tea at night and you are good to go for sleep.
Another amino acid that helps our brain get into its relaxed and soothing state as soon as we feel the need to sleep. It functions similarly with serotonin and melatonin. Here are some food rich in this amino acid:
- Whole wheat grain oats
- Brown rice
Magnesium plays a vital role in our sleep cycle. Having enough amount of magnesium can give us more sleep sensations at night. You can find it in several food like:
- Green leafy vegetables
- Wheat germs
- Pumpkin seeds
Meal Sample for night snacks
If you really want something to nibble on they you can chose some of these light snacks for a better night’s sleep.
- Half a slice of banana with some almonds
- Whole wheat crackers with a slice of cheese
- Crackers with almond butter
- Oatmeal that is gluten free mixed with honey and dark cherries
- Half a banana with almond butter on a slice of grain bread.
- Hummus with carrots, cucumber or celery
- Apple chips or sunflower chips
- A handful of cashew along with ¼ cup of dried fruits and a bit of seed-based crackers.
A quick note before you eat these snacks up. Make sure you consume it thirty minutes before you go to bed.
Insomnia, the Sleepless Battle
If sleep deficit cannot be controlled, it can lead to an even bigger problem and that is insomnia. Insomnia is a sleeping disorder that can be triggered by the littlest factors. It is also considered one of the most common sleeping problem there is. If you want to know more about insomnia you need to be familiar with the signs of it.
Signs of Insomnia:
- Difficulty falling asleep
- Difficulty STAYING asleep
- Issues with getting back to sleep
- Waking up too early
- Sleep deprived sensation even after a sleeping session
- Fatigue, lethargic and tired sensation felt all the time
- Hard time concentrating
- Major mood swings
- Negative behavior like anger, irritability emotionally unstable
- Has a major negative impact on your school, family, work and even your relationship
Classes of Insomnia
Generally, there two types of insomnia there is. These are:
- Primary Insomnia
Which is caused mostly by internal factors.
- Secondary Insomnia
This type of insomnia is cause by more external factors like environmental influences.
Insomnia is still preventable if you can adjust the way you think, feel and act towards sleep. In fact, you do not need to medicate yourself and just do it the natural way. Just be patient and positive towards you “sleep plan” and you will have beneficial and rewarding results.