10 ways to fall asleep naturally 

Updated

July 24, 2021

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Is "How to get sleep naturally?" something you've been wondering about? Then stop searching. In this article, you will learn all about tips and tricks, as well as natural sleep aids. Some additional topics we cover are:

  • These ten natural methods will help you fall asleep
  • Sleeping tips for a long night's sleep
  • Getting good sleep at night with home remedies

Use effective natural methods such as maintaining a sleep routine, exercising, reducing light, and changing your diet to suit your sleep pattern to fall asleep quickly.  

You can fall asleep naturally using these 10 tips

Sleeping routine

Our circadian rhythm comprises all the physical, behavioural, and mental changes that happen throughout the day, ultimately signalling the body if it is time to sleep and get some rest. When you stay up all night or sleep in the whole day, this cycle is interrupted, and hence your biological clock is all haywire.

If you go to sleep every night simultaneously, the chances are more likely that you will also wake up during the same time, thus creating a healthy sleep cycle. Having a routine also helps induce sleep after some practice because your body will automatically feel sleepy at a particular time.

Exercise

There is no doubt that physical exercise has a positive influence on the quality of sleep. Working your body throughout the day makes your muscles tired enough to induce sleep whenever you want to go to bed. The ideal workout time is in the morning, right after waking up. Ensure that you don’t work out too close to your bedtime.

Turn off the lights

Although it is a very subjective choice, most people tend to fall asleep more manageable when there is no light in the room. Plus, they also have a more restful sleep because the body can entirely shut down.

Avoid daytime naps

You may disrupt your circadian rhythm by napping during the daytime. This will make you less tired to fall asleep easily during the night.

Reduce smoking

Some studies suggest that smokers tend to be more unable to get a good night's rest than non-smokers. This phenomenon is based on the stimulative effect of nicotine on the brain. Smoking can also aggravate existing disorders such as breathing disorders and sleep apnea.

Diet changes

Try to eat as healthy as you can. Having a balanced diet or meal plan can significantly influence your body both inside and out. Especially by cutting down on beverages that contain caffeine, you will experience better sleep quality. If you have to consume some caffeine during the day, make sure that it is not around bedtime.

It is also good to have a light dinner and a heavier breakfast or lunch. This will give your body the adequate amount of energy needed throughout the day.

Minimise screen time

This means that you are better off not using any electronics before you sleep. The light that these devices emit keeps your brain stimulated, and hence is liable to make your brain more active and unable to shut down for sleep.

Consume less alcohol

Alcohol is one of the main culprits why most people cannot get a good night's rest. The content of the alcohol disrupts your sleeping pattern and makes it difficult for you to fall asleep.

Let your bed be only for sleeping

Don't associate your bed with a place where you eat or watch television. If you do this, you will successfully reduce the screen time of your mobile devices before bed. You can choose to read a book instead or do some mindfulness exercises which will aid in inducing sleep.

Check the room temperature

Most people tend to fall asleep easier when they are in a cool room. This is to balance your body heat with the indoor heat and the sleeping apparel so that you feel comfortable and relaxed. Check out our best humidifiers to help control the perfect temp. 

Tips on how to sleep longer at night

An average human needs at least 8 hours of sleep per day to function optimally. It is normal to toss and turn in the middle of the night sometimes. However, if your sleeping pattern is constantly disturbed by this, you can do some things to calm your body and sleep better. Here are a few ways to get your body to learn how to sleep longer at night.

  1. Create a soothing and relaxing environment before going to bed. For instance, you can do some meditation, listen to soft music, or even take a warm bath before sleep. This will help your body feel relaxed and ready to go to sleep. You can also adjust the temperature and the lighting in the room according to your preferences.
  2. Unwind your entire body by doing light exercises, stretches, and other muscle relaxation techniques such as the JPMR techniques to help you relax.
  3. Avoid anything with caffeine or alcohol right before bed.  

Home remedies to get good sleep at night

Exercises and stretching

Yoga is one of the most highly recommended exercises for alleviating stress and tension, which eventually positively affects your quality of sleep.

Mindfulness meditation

Slow and steady breathing techniques help you be aware of your body and mind, including your emotions and thoughts. It reduces stress, boosts immunity, and even improves concentration.

Aromatherapy

Essential oils are widely used to create a soothing, calming ambience. One of the best herbs for inducing sleep is Lavender. It is known to improve your mood and even reduce any pain.

Massage

Massage therapy reduces anxiety, depression, and feelings of pain.

Tips to help you fall asleep naturally

What can help you sleep naturally can vary from person to person. For instance, some people fall asleep easier when not all the lights are turned off, while others fall asleep when pitch black. Likewise, we have gathered some of the most successful tips and tricks to help you fall asleep naturally:

  • Be consistent with your sleep and sleep at the same time every night.
  • Let your bedroom be the ideal sleeping environment. Check the lighting and the temperature before getting into bed.
  • Don't eat a heavy dinner before sleep.
  • Avoid caffeine, nicotine, and alcohol in the evening or near bedtime, or stop consuming them altogether.
  • Don't let your naps last more than half an hour during the day.
  • Exercise regularly, but not close to your bedtime.
  • If you cannot fall asleep even after being in bed for more than 20 minutes or half an hour, do something to soothe your mind and try to fall asleep again. Don't lie awake in bed.
  • Visit a doctor if the symptoms persist.

If you feel like you don't get enough sleep, you can make some of these simple adjustments to your life. These tips will undoubtedly help you in learning about new ways to fall asleep naturally.