5 Drug-Free Ways to Fall Asleep

Most people understand the potential dangers of sleeping pills, but are so desperate to fall asleep that they’ll take anything to relieve the agony of insomnia. The effects of sleeping pills like Ambien, Sonata, Lunesta, Halcion, Prosom, and Restoril don’t just wear off when the alarm clock buzzes. Most people report feeling hung over or exhausted throughout the day and are back to feeling awake by the next night. Sleeping pills can impair the memory, affect judgment, and worst of all are highly addictive. In this article you’ll learn about 5 completely drug free ways to get a natural, healthy night of restful sleep.

Use a white noise machine

Many people are distracted by noises during the night that keep them from falling asleep or wake them up throughout the night. Noise pollution is so common in our society of sensory overload that many people aren’t even aware of how many noises are in the environment until they try a white noise machine. A white noise machine works by emitting a fan-like sound composed of every audible sound which in turn, absorbs or masks individual sounds.

Drink warm milk

Before you snuggle into bed with your white noise machine, drink a glass of warm milk. Tryptophan, the amino acid found in dairy products has been proven to promote sleep. If using the stovetop, be sure to heat milk gradually and avoid excessive heat. If using a microwave, heat 1 cup for 40-45 seconds and stir a few times to prevent a skin forming.

Exercise during the day

Exercising right before bed can give you a boost of energy, but exercising earlier in the day can help you feel nice and tired at as the day winds to a close. You don’t necessarily need to spend hours at the gym every day. Simply taking a fast paced walk in the late afternoon or swimming laps in the community pool are a great way to stay in shape and feel relaxed at the end of the night. As your energy winds down and the warm milk takes its effect, relaxing in the peaceful environment created by your white noise machine can have you off to sleep in minutes.

Get some sunshine

Many people have trouble sleeping because their natural circadian rhythms, or sleep rhythms, don’t coincide with their particular schedule. Everyone has their own pattern of sleep and fighting it with sleeping pills is like fighting an uphill battle. According to numerous experts, including William Collinge, M.P.H., Ph.D, you can adjust your circadian rhythms by spending time in the sun. Spending just a few minutes of time in the early morning sunshine can realign your inner clock with the rhythm of nature.

Listen to relaxing sounds

Don’t the hours before bed watching television, try listening to some relaxing music instead to help you wind down. Replacing television with music may be a difficult habit to break, but one that is well worth it. If relaxing music works well for you before bedtime, you may want to try a white noise machine that emits natural soothing sounds like rushing waterfalls, bubbling brooks, and comforting rain instead of a white noise machine designed to simply absorb sound. Some white noise machines offer both options so that you can decide which is best for you.

Whether your solution is a white noise machine, a glass of warm milk, exercise, sunshine, music, or a combination of all five, once you find the right natural formula for sleep, you’ll begin to feel brighter, more cheerful, and more alive. If you’re currently using sleeping pills, it may be difficult to break the habit and it may seem at first as if natural remedies have don’t help. Give it some time. Breaking free from sleeping pills takes time, but once your body has adjusted to healthy, natural ways of falling asleep and staying asleep, you’ll start to feel your life come back into focus with beautiful vibrancy.