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Fall Asleep — Naturally
Forget sleeping pills. Use these tips to get to sleep fast.
Whether it’s stress, pain or a second wind that’s keeping you up at night, here are some simple tricks that can help you get your z’s.
Take a hot bath Taking a bath right before you go to bed will prepare you for sleep by relaxing your muscles. After you get out of the water your body temperature will drop, which will make you feel sleepy. And you’ll get to use that bubble bath that’s been sitting in your bathroom cabinet for months!
Sniff lavender Don’t be fooled by this flower’s pretty looks. It packs a powerful sleep-inducing punch. A 2004 study by Wesleyan University found that men and women who sniffed lavender oil just before going to sleep spent more time in the deep, restful phase of sleep. Put a few drops of the oil, which is sold at health-food stores, on a tissue and place it under your pillow just before bedtime.
Have a light snack You may have heard that the tryptophan in your Thanksgiving turkey induces that post-dinner nap. Other foods in your refrigerator or pantry that are great sources of tryptophan (an amino acid that converts melatonin to serotonin, both of which can cause sleep), include dairy (yes, a glass of warm milk really does work), oats, bananas and peanuts. For the best results, eat a high-carbohydrate, low-protein snack a few minutes before you hit the sheets.
Drink chamomile tea This tea has been used for centuries to help soothe the sick. It’s calming properties, including a flavonoid component called chrysin, also provide on-the-spot sleep inducement. Drink a hot cup 30 to 45 minutes before going to bed.
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I fall asleep quickly. It is staying asleep or waking up feeling that I had a restful night sleep that elude me. I will definitely try these suggestions. Thanks!