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Natural Methods to Get to Sleep and Stay Asleep

Millions of Americans rely on sleeping medication to help them get to sleep at night. It seems that as our lives become easier with gadgets and machines, we are lying awake at night longer worrying about what needs to be done. Instead of reverting to natural methods, many people simply pop a pill. Often those pills can have lasting side effects. Instead of popping a pill, here are some natural methods to help you fall asleep faster.


The number one way to help your body relax at night is to use it throughout the day. Getting up in the morning and starting with some light exercise, and keeping that exercise going throughout the day, will help wear you out. By the time you are ready for bed your body is exhausted and wants nothing more than to sleep.

Stick to Your Routine

Along with exercising daily is having a routine to do so. No matter what day of the week it is, get up at the same time. No matter what day of the week it is, go to bed at the same time. Stick to the same general schedule for eating and exercising every single day, and within a matter of a few weeks your body will “know” what comes next. When it’s time for bed, your body will “know” to shut down and go to sleep.

Warm Milk

Milk in general helps to calm the body. The old adage that a warm glass of milk will help you sleep is simply because the body doesn’t have to exert energy to bring the milk up to body temperature.
But don’t just try milk. In fact, diet has a huge part in how well we sleep at night. Greasy fast foods, especially in the evening and at night, will worsen your sleep quality. Aged cheeses, lots of salt, and foods like garlic will cause you to lie awake. Caffeine is a no brainer that doesn’t allow your brain to calm down.

To keep your diet and your sleep patterns in sync, make sure to stop eating at least 3 hours before bed time, and cut the caffeine at least 6 hours before you snooze. If you need a night-time snack, opt for some milk or a handful of nuts.

By the way, skip the night cap. Alcohol may help you doze off quickly, but when your body processes through it, then it will signal you to wake up.

Use the Bedroom for Sleeping

Your brain has a way of associating things together. For instance, running water makes us have to pee. It is no wonder that if you use your bedroom for eating, playing video games, watching TV, reading, and every other activity of daily living, your brain is going to associate the bedroom with being awake. Instead, move those activities to their respective rooms, and use the bedroom for sleeping so your brain associates that area with sleep.

Get out of Bed

If you have tried all sorts of tricks, and you still are having trouble (some nights you just can’t fall asleep), then get up out of bed. Don’t let your brain associate laying in bed with worrying about life. Instead, get a glass of milk or calming tea, read a book or do something else relaxing, and try again in half an hour. Still having problems? Give it another half an hour.

Trouble sleeping is something that plagues a lot of people. But it is easily cured with simple tweaks to your lifestyle. Instead of opting for a dangerous drug that could lead to Alzheimer’s disease, try a natural remedy that could lead to the best sleep of your life.

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