Are you having trouble falling asleep? Insomnia can cause many effects on the mind and body including depression, fatigue, mood swings, inability to focus, and increase in appetite. Before you reach for the over the counter sleep aid, keep in mind that experts caution sleeping pills are not always safe or effective. Here are seven natural ways to fall asleep fast:
Eat a snack
Eating a calming snack about 90 minutes before bed like 1/2 a bowl of oatmeal with slice banana or a bowl of low-fat ice cream can help the sleeping process. Choose a low protein, high carbohydrate snack that will allow your metabolism to slow before bed.
Take Valerian root
This natural supplement prompts your brain to produce neurotransmitters that make you sleepy.
Take a break
Give yourself a massage by rubbing lotion in circular motions on areas of muscle tightness in your body. This promotes healing and relaxation resulting in a blissful sleep.
Enjoy a nice soak
Soaking in a warm bath raises your body temperature, and the cool down experienced after getting out of the bath produces a calming sleepiness. Add Epsom salts or a soothing lavender oil to the bath for a spa like experience.
A lavender scented eye mask or pillow will help you fall asleep in no time. The scent from lavender oil enhances slow-wave sleep, the very deep slumber in which the heartbeat slows and muscles relax.
Caffeine free chamomile tea is a warm, soothing drink to sip on before bed. It promotes relaxation and peace.
As a form of mind-quieting physical activity, yoga does wonders for relaxation. Also, studies show that those who exercise sleep more hours than those who do not exercise. Yoga is the best of both worlds allowing your body to break a sweat and stretch at the same time.