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Natural Ways To Fall Asleep

By on August 22, 2017 in News with 0 Comments

Sleep is crucial for your body to continue functioning normally. Sleep is when your body heals itself and it is when you recover the energy that you expended throughout the day. Now, ideally someone will be getting around 6-8 hours of sleep per day, but let’s be honest, not everyone gets the proper amount of sleep. Some people, for one reason or another, struggle to fall asleep and to stay asleep. This results in them getting way less sleep than they should be. Initially, it does not seem like sleep is all that important, most people can function normally for a few days without getting the necessary amount of sleep. But, when you continually do not get the required amount of sleep, it starts to take a serious toll on your body. The traditional way to cure sleeping woes is to use sleeping pills. But, sleeping pills carry some serious side effects and not everyone is comfortable using them. Thankfully, there are some all-natural strategies that you can use to help yourself fall asleep. In this article, we are going to explore some strategies that you can use to fall asleep without relying on sleeping pills. We are also going to go over foods that can help you sleep easier, as well as what you should avoid doing to make it easier to get a good night’s sleep.

Natural Sleep Aids

In this section, we are going to explain various strategies that you can use to make yourself fall asleep faster and to improve the quality of your sleep. None of these methods rely on things like sleeping pills, instead, they rely on clever methods that have been developed over the years. Now, that’s not to say that these strategies are based on old wives’ tales or anything, these strategies are all backed up by actual science. Also, it is worth mentioning that not every strategy here will work for everyone. Some people may find that one strategy works well, while another one does not. Others may find the exact opposite to be true. Humans can be very finicky when it comes to sleep, and what works for one person, does not always work for another.

Keep your hands and feet warm

Most people tend to strip down to either underwear or pajamas when they sleep and they do not put anything on their feet. Believe it or not, this can actually make it more difficult to fall asleep, especially in colder weather. The idea is that your hands and feet get colder more quickly than the rest of your body. This means that the blood flow to those areas gets reduced. This seems to have some negative impact on your ability to get to sleep. This is likely due to the fact that having cold hands and feet sends signals to the brain that impede your ability to get to sleep. Now, this may sound questionable, but there is actually some scientific backing for the idea. This study, done in 1999, was meant to look at whether the temperature of a person’ extremities (your hands and feet) had any noticeable effect on their ability to sleep. The study found that when people were given a hot water bottle to put at their feet, they fell asleep quicker, due to the fact that their feet remained warm. The researchers theorized that this might be due to the fact that when your extremities are warm, the amount of blood flowing to them is increased. So, if you are struggling to get a good night’s sleep, then you may want to consider finding a way to keep your hands and feet warm during the night. You could try using a hot water bottle, as the researchers did in the study, you could also try wearing socks to bed.

Use strong scents

Typically, you would think that using strong smells would help keep you up, but as it turns out, certain smells will actually help you get to bed easier. For example, lavender oil has been shown to be effective for helping people drift off to sleep and it has been shown to be effective for improving the quality of a person’s sleep. This 2005 study was commissioned to look at whether aroma therapy could be used to help improve sleep quality. The study took a group of young people and split them into 2 groups. One group was given aroma therapy using regular water, while the other group was given aroma therapy using lavender oil. Both men and women experienced a noticeable increase in the quality of their sleep. Both men and women got more “deep sleep,” which is the kind of sleep where your body recovers the most. Both men and women reported feeling more refreshed when they woke up in the morning. The group that received aroma therapy with water did not experience or report any noticeable increase in sleep quality. So, if you can get your hands on some lavender oil, filling your room with the smell of it may help you fall asleep quicker and get better quality sleep. Plus, lavender smells great, so it is not like you have to worry about your bedroom smelling bad.

Create mental images

Almost everyone has heard the old piece of advice about counting sheep to fall asleep, and while that does work for some, an even more effective tactic is to picture entire locations. The idea behind counting sheep is that it distracts your brain from unwanted thoughts, feelings, etc. People who struggle to fall asleep often complain that they are kept up by thoughts about things they have to do, about how their day went, about how tomorrow could go, and thoughts of that nature. While counting things in your head does distract from these thoughts somewhat, it does not engage enough of your brain to truly distract yourself. An even better strategy is to picture entire locations. For example, think about yourself on a beach, think about yourself taking a walk along the beach. Think about taking a stroll through a forest. The idea is to create a mental image of something calming. There is actually a solid study to back this up. This 2002 study from Oxford University looked at what was more effective at helping insomniacs get to sleep, simple distractions like counting sheep, or the imagination technique we described earlier. The study found that actually engaging in the imagination technique we described earlier resulted in the people in the study going to sleep faster. Now, if this technique is able to work for people suffering from chronic insomnia, then it should also be effective for those who only struggle to get to sleep occasionally. Admittedly, this technique relies on the person having an ability to actually imagine things. Some people struggle in this regard and if you are one of them, then this technique will not really work for you.

Use classical music

Listening to music when you are trying to fall asleep may seem counterproductive, but music, specifically classical music, has been shown to be effective when it comes to helping people sleep. The reason for this is unclear, all we know is that classical music does help people fall asleep quicker and that it does help improve sleep quality. This 2008 study looked at the effects that classical music had on sleep patterns. The study took a group of people under 30 and divided them into 3 groups. 1 group listened to nothing at all. Another group listened to an audiobook. And finally, the last group listened to soothing classical music. The results of the study showed that those who listened to either the audiobook or to nothing at all experienced no increase in sleep quality, nor did they fall asleep quicker. On the other hand, those who listened to classical music did experience improved sleep quality. Now, you may be wondering if it is possible to substitute classical music for something else. The answer is likely no. As you can see from the study, those who listened to other types of audio did not experience any improvement. Only those listening to classical music specifically experienced an actual increase in sleep quality.

Foods that can improve sleep quality

Normally, eating before bed is a thing that should be avoided. But, there are certain kinds of foods that do actually help get to sleep faster. In particular, we are going to look at two specific food items that have scientific evidence showing that they help you get to sleep faster. Those 2 particular food items are kiwi fruit and honey.

Kiwi fruit

Kiwis are a delicious tropical fruit that can also apparently help you get to sleep faster. This study took a group of people and monitored their sleep habits to establish a baseline. The researchers looked at the quality of the people’s sleep and how long it took them to actually fall asleep. The researchers then made them eat 2 full kiwis about an hour before they went to bed. The continued this for a couple of weeks. The study found that basically every category that could be improved did improve. So, the people in the study were getting better quality sleep and they were falling asleep faster. The study did not examine what in the kiwi fruit makes it an effective sleep aid. The study did not also look at whether stuff made from kiwi fruit (such as juice, smoothies, etc.) had the same effects as whole kiwi fruit.

Honey

Honey seems to have much the same effect that kiwi does when it comes to sleep quality. This study took a group of children and divided them into various groups. Each group was given a different kind of honey, with the exception of one group, which was given a placebo. The results showed that the groups that took honey before bed had improved sleep quality when compared with the group that took a placebo. This may be due to the fact that a small amount of honey can help stabilize a person’s blood sugar levels or it may be due to the fact that honey can help release more melatonin in the body, which is a hormone that controls your sleeping patterns.

What to avoid before sleep

So far, we have largely focused on things that can help you get to sleep. In this section, we are going to switch gears a bit and talk about things that can actually hurt your ability to fall asleep and stay asleep.

Exercise

You may think that exercise would help you sleep. After all, exercise uses up excess energy and tires you out. But, exercising before bed is actually bad for you. Exercising causes your body to release adrenalin. The end result is that if you exercise directly before bed, then you will end up with all this adrenalin running through your body and you will find it difficult to sleep. Now, exercising a few hours before you go to bed can potentially help you get to sleep since your body will have time to return to normal.

Avoid stimulation of the brain

One big thing that you want to avoid before bed is any activity that stimulates the brain. Specifically, you want to avoid things like watching television, using a laptop or using your phone. The lights and images that come from these devices stimulate your brain and can result in you not being able to get sleep. While it is true that some people can fall asleep in front of the television, it is also true that a lot of people struggle to fall asleep because they do things like watch television or check Facebook.

Do not drink coffee

We all drink coffee in the mornings because it helps perk us up in the mornings when we lack energy. But, some people continue to drink coffee throughout the rest of the day. Some people drink it after dinner, while others drink it to get through late night shifts at work. Either way, drinking caffeine before you go to bed is one of the worst things that you ca do and it should be avoided at all costs.

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About the Author

About the Author: Hi, My name is Tom Curren and I appreciate your interest in my male supplement review site malestrengthreview.com. My mission is to provide well researched, unbiased, honest reviews of the top supplements on the market today. As a personal trainer I strive to assist my clients everyday, this also including recommendations for only the best supplements produced. Along with my own personal testing I also am provided with honest reviews from individuals on a daily basis who test new supplements, thus I am able to only recommend what is going to be the most effective and what you should avoid. .

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