What's a good way to get more sleep besides sleeping pills?

If a person has too much on their mind or is stressing, it can become a problem to relax enough to let the body fall into a deep sleep that will be as restful and revitalising as it should be.

Sleeping pills are not the solution anyone should result to, unless prescribed by a Doctor...even then there might be other non-chemical solutions one might want to check out first. The main and scary bit about sleeping pills is that once started, natural sleep will still not be available.

Ways to promote natural sleep:

  • Do not eat supper too late in the evening. The body needs at least four hours to start with the digestion
  • Do not have caffeine filled drinks past six O'clock
  • Do not work on things that promote stress - rather reorganize and do the slower more relaxing chores later in the evening
  • Do not watch TV programs with deep problematic subjects(i.e. if your into the well being of animals...A program on cruelty to pets might stir-up a lot of emotions)
  • Do not get into argumental subjects with your significant other(this will project negative vibes)
  • Drink warm milk with honey (not to every-ones liking but grandma knew what she was talking about, it does work)
  • Drink an Herbal tea, 1) one teaspoon each of dried Valerian root,chamomile and lemon balm steeped for 10 minutes in 6 fluid ounces of boiling water sweetened to taste, drink 30 to 45 minutes before bedtime 2)two teaspoons of lemon balm and one teaspoon of lavender steeped for 10 minutes in 6 fluid ounces of boiling water sweetened with one teaspoon of honey, sip slowly just before bedtime
  • Take an herbal bath 1) fill a muslin baggy with equal parts of chamomile, lavender and lemon balm - hang bag from faucet 2) Pour 2 liters of boiling water over 1 cup of Valerian root let steep for 45 minutes, store 'tea' in dark bottle will keep for a week in fridge, add one cup to bathwater
  • Meditate this is a method which will take a little perseverance to get into, this is by far the best method...just a very basic methodology to meditation is necessary to be useful... 1) to Begin with have an herbal bath, this will open the mind to relaxation 2) put on some nice slow music just for background 3) sit on bed or floor comfortably leaning against either wall or side of bed 4) close eyes, listen to your breathing, roll head slowly around and around twice, concentrate on your slow and deep breathing, start counting slowly picturing the numbers in front of you, clear your mind and concentrate on your breathing and the numbers...be persistent spend at least 10 to 15 minutes meditating each night just before bedtime. Eventually this will replace every other method of insomnia relief... Once meditation has been established as a nightly occurrence it will be possible to just pull up the pictures of the numbers in front of ones eyes and concentrate on breathing slow and steady and thus fall asleep even if wakened during the night...

Try using some of these above mentioned help aids to relieve insomnia and enjoy a restorative sleep...

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Comments 16 comments

Zsuzsy Bee profile image

Zsuzsy Bee 7 years ago from Ontario/Canada Author

Kephrira, thanks for taking a look.

regards Zsuzsy


kephrira profile image

kephrira 7 years ago from Birmingham

handy tips, thanks!


Zsuzsy Bee profile image

Zsuzsy Bee 7 years ago from Ontario/Canada Author

Haunty thanks for coming for a visit. I'm an insomniac mainly because it's my firm belief that sleeping is a waste of my time as there is so much that I could be doing instead of sleeping). I get a lot of my rest by meditating half hour twice daily as I never sleep more then 5 hours per night. I'm also into natural healing and herbology. At one time or another I used the bove mentioned sleeping aids.

kindest regards Zsuzsy


Haunty profile image

Haunty 7 years ago from Hungary

The thing with me is when I was a child coffeine-filled drinks consumed at any time during the day made it virtually impossible for me to sleep. That's why I never drank Coke, a thing for which I'm pretty grateful today. Btw, is there such a thing as coffeine intolerance? Sometimes I take some red pils called Valeriana. Said to be natural. I also heard milk has an enervating effect, so it's not a good idea to drink it before learning sessions or exams. Thanks to Marisa, I now know why. The ultimate solution for me is to take the zen posture and sit for at least 15 minutes before going to bed. It's hard for me to take it but worth the trouble. Another good way is to exhaust myself during the day by making sure to incorporate enough physical labour into my daily routine to crash out in the evening. I've got more trouble with waking p in the morning, but that's only when I have nothing I can't wait to do. That's why I always have some personal project I can't wait to carry on with. You've got to be an expert on this 'cause I saw you had a pretty competent response to every comment. How have you come to possess this vast amount of sleeping wisdom? :)


Zsuzsy Bee profile image

Zsuzsy Bee 8 years ago from Ontario/Canada Author

Leisa! Thanks for taking a look and for commenting.

regards Zsuzsy


Leisa St Ledger profile image

Leisa St Ledger 8 years ago from Australia

Some great words of advice Zsuzsy - I 100% agree with you.


Zsuzsy Bee profile image

Zsuzsy Bee 8 years ago from Ontario/Canada Author

Phil on insomnia help! Thanks for taking a look. I'm not quite sure about all the white noise machines available.

regards Zsuzsy


Phil on insomnia help 8 years ago

Lots of great information. Those white machines, can you buy ones that produce binaural beats?


Zsuzsy Bee profile image

Zsuzsy Bee 8 years ago from Ontario/Canada Author

Thanks for your comment regards Zsuzsy


SleepApnea Guy 8 years ago

A few years back I struggled for sleep problems for months. I went down the prescription path - but did not want to live that way. After a lot of research I stumbled across the book - Natural Cured for Insomnia. It is an amazing book and not anything you have read before.. Not one of those "stop watching tv, don't eat" etc. - but real easy things you do when the lights go out.. Best of luck to all who suffer from this.. It truly can be a living hell! I thank God everyday for leading me to a solution.


Zsuzsy Bee profile image

Zsuzsy Bee 9 years ago from Ontario/Canada Author

Marisa! Thanks for your comments. When the brain gets to be to active, that's when meditation comes in handy...

regards Zsuzsy 


Zsuzsy Bee profile image

Zsuzsy Bee 9 years ago from Ontario/Canada Author

Vickey! Thanks for taking a look! I always thought that sleeping is a bit over-rated. Look at all those wasted hours I could fill up with ....?stuff?

regards Zsuzsy


Marisa Wright profile image

Marisa Wright 9 years ago from Sydney

Milk contains tryptophan, so there's a scientific reason why it works (in some countries you can buy tryptophan in a capsule, but why not get the calcium too?)

Another tip - which Hubbers won't thank me for - is that it's not a good idea to work on the computer just before going to bed.  It makes the brain too active.


VickeyK profile image

VickeyK 9 years ago

All excellent advice--I know, because I recently went to my doctor who told me the same things! (Well, he left out the milk and honey; I'll try that.)

He also told me to stop worrying if I got less sleep than I used to--apparently, sleeping a bit less as we age is normal.


Zsuzsy Bee profile image

Zsuzsy Bee 9 years ago from Ontario/Canada Author

Whitney! The question still do you stay asleep for the whole night? Or do you wake up at three and then just toss and turn??? That would be a sign that your mind is working and winding itself up again. Unfortunately after that type of sleep you wake in the morning and feel as if you've been run over by a Mactruck.Am I right? I can honestly say I've been there...My search for self-preservation led me to that basic meditation I described. Why not give it a try it will cost you nothing and after a couple of weeks of perseverance you could only gain a way of helping your body recharge itself...Stress can lead to all kinds of harmful side-effects. The bodies immune system is so busy trying to cope with exhaustion and tired blood that it lets in trouble...which will be harder to overcome...

regards Zsuzsy take care of yourself


Whitney05 profile image

Whitney05 9 years ago from Georgia

Lately, I've found that the nightly fights and arguments with the significant other, tend to put me to sleep. Would you assume that it's because I'm already exhausted by that time, that the mental stimulation just pushes my mind over into sleepy zone?

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