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Tossing and turning? Tips for falling asleep fast...

Updated: Feb 25, 2021

Anyone can experience a night of insomnia now and then. For many people it is a major struggle and the negative effects are far reaching into their daily lives. Here are some methods to get you falling asleep faster...without drugs! First, you have to allow your circadian rhythm to work. This means avoiding screen time on devices, including televisions. Your inner clock will naturally sense low light conditions and naturally signal the body's production of melatonin. Melatonin is the hormone your body makes naturally to aid you to sleep. Turning down lights in your wind down time will help with this process naturally occur. Second, consider taking a hot bath in the evening. Not only is this relaxing, it also ties in with your body's natural circadian clock. The hot bath will activate your body to distribute the heat, and ultimately bring down your body temperature, which in turns signals for more melatonin. Third, a small cup of chamomile herb tea. The warm liquid helps relax the body, and chamomile plant compounds bind to the receptors in the brain to induce sleepiness. Fourth, try an aromatherapy mister with lavender or chamomile essential oils, or others that promote sleep. Fifth, get ready to fall asleep. Once in bed, get in your most comfortable position. Prepare your body next by intentionally relaxing your muscles, and your whole body. Feel your body sink into the mattress as you relax deeper. Your body will feel heavy, and you are ready for a deep breathing technique. Breath in deeply through your nose, hold the breath, and slowly release the breathe through your mouth. Ideally, breathe in 4 seconds, hold 7 seconds, exhale 8 seconds. Repeat the cycle 4-8 times. 4 times when just beginning, work up to 8 as needed. This is a natural tranquilizer for the nervous system. There are many nights I don't make it past this step, and I fall asleep here. Sixth, use meditative imagery. Pick a tranquil mental image of your choice. It can be a walking on a beach, or forest, etc. Imagine yourself walking with this serene imagery, and clear your mind off all other thoughts. Slowly repeat the praise, "let go" in your head every time a unwanted thought enters your brain. Continue this until you drift away to sleep.

More key sleep tips: Stop caffeine intake at least 6 hours before bed, make it a daily habit.

Get regular exercise, it will help your sleep cycles. Meditate at least a few minutes a day, it helps reduce anxiety and calms the brain. Sweet dreams!

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