ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Personal Health Information & Self-Help»
  • Self-Help for Sleep Issues & Sleeplessness

How to Fall Asleep Fast Remedies for Insomnia

Updated on January 6, 2017
ChristinS profile image

Christin is a natural health and wellness advocate with 20 years of experience studying and working in the health and supplement industry.

Dozens of drug-free ways to beat insomnia
Dozens of drug-free ways to beat insomnia | Source

Insomnia is characterized by a habitual inability to either fall or stay asleep – or both. It can be brought on by a variety of things, so in order to fix it, you need to understand what is contributing to it. Once you do that, you can find the remedies that will work for you. Nothing is quite as frustrating as lingering insomnia and chronic exhaustion. If left unchecked, eventually every aspect of your life can suffer from it.

Insomnia that lasts only a day or two can lead to irritability and mood swings, but the body will find ways to cope. Insomnia that lasts 3 days or longer is far more serious and can result in health decline, mild to major personality changes, and extreme performance issues that can lead to job loss and other problems that further compound stress.

Insomnia is often a vicious circle that feeds off itself. In desperation, many seek medications to help them sleep, but these medications have very serious, and in some cases, potentially lethal side-effects. Most of them are addictive also – another reason to try lifestyle changes and natural remedies first. Pills are a last resort when everything else has been tried and failed.

How to Fall Asleep

In order to fall asleep, the body requires certain cues to trigger the release of melatonin – the hormone that naturally causes the body to sleep when it's dark and to awaken when it's light. The most basic way to do this is to reduce your exposure to artificial light in the evening hours. If you tend to have every light on in the house at night and you watch TV in the bedroom, it may be messing with your natural circadian rhythm. Instead, turn the TV off and don't watch it in the bedroom at night.

Ideally, no TV or computer should be in the bedroom and the bedroom should be used only for the “2 S's” - sleep and sex.

Common Causes of Insomnia

  • Stress
  • Hormonal Imbalances
  • Too Much Exposure to Artificial Light in the Evening
  • Not Enough Exposure to Natural Daylight
  • Lack of Physical Activity or Sedentary Lifestyle
  • Poor Diet | Nutritional Deficiencies (magnesium/calcium)
  • Eating at Night
  • Excess Caffeine or Stimulant Consumption
  • Depression
  • Asthma – Breathing Problems
  • Indigestion
  • Heart Disease
  • Perimenopause - Menopause
  • Medication Side-Effects (Hormone drugs, pseudoephedrine, beta-blockers and anti-depressants)

Establishing relaxing rituals like writing in a journal, having a cup of tea, lighting candles, doing light yoga stretches are all great ways to develop cues your body needs to know it's time for sleep.
Establishing relaxing rituals like writing in a journal, having a cup of tea, lighting candles, doing light yoga stretches are all great ways to develop cues your body needs to know it's time for sleep. | Source

Develop a Sleep Ritual

A sleep ritual is a great way to develop a habit that cues your body and brain that it's time for sleep. About an hour before you want to turn in, engage in a routine or series of habits that promote sleep.

A candlelit bath to relax the body and to reduce exposure to light is a good choice. Add a few drops of relaxing essential oils. Alternatively, sip a cup of chamomile or sleepytime tea. Light a candle, read a bit or write in a journal. You could also focus on meditation or unwinding. If you have discomfort in the body that wakes you, some light stretches and yoga poses that induce relaxation can help you enjoy a more restful sleep. Never do any kind of strenuous exercise in the evenings though or it will keep you up.

Sleep rituals induce relaxation in the body and mind, making it easier to sleep. Adapt your ritual to meet your needs.

Use Guided Meditations to Relax

Evening Habits to Avoid with Insomnia

  • Don't drink caffeine or eat stimulating foods in the evening. In fact, don't eat any food within 3 hours of bedtime.
  • Avoid having a lot of lights on in the evening. Enjoy some candlelight or dim the lights with a dimmer switch.
  • Avoid heavy exercise in the late afternoon or evening hours if you struggle with insomnia, instead get a workout in early in the morning to promote more energy when you actually need it.
  • Don't go to bed at different hours every night. Go to bed at roughly the same time and get up at the same time every morning. This helps your body establish a regular sleep cycle.

How to Stay Asleep

If you fall asleep easily, but have a hard time staying asleep try taking a magnesium tablet at night. Deficiencies in this mineral can cause you to wake up.

Stress is often the cause of this kind of insomnia. Try listening to a guided hypnosis or meditation that induces deep relaxation. This will help with more restorative sleep because it keeps the mind from racing all night. It also helps the body fully, completely relax calming the “fight or flight” stress response.

Do not sleep in a room with lights on. Keep all electronics out of the bedroom entirely or keep them all turned all the way off (not just on sleep mode) and away from the bed. Artificial light doesn't just make it harder to fall asleep, it can trigger you to wake prematurely. Sleep in the dark and if you're still afraid of the dark, fall asleep listening to a relaxation recording.

Don't eat late in the evenings at all. Digestion is slowed when we sleep and often triggers indigestion etc. If you do have a snack, try foods with tryptophan in them like a bit of turkey and whole grain crackers, or a bit of nut butter or a banana.

If you have breathing problems – allergies, asthma or other respiratory conditions, use hypo-allergenic bedding and wash it weekly. Use dust covers on all pillows, mattresses and remove “trigger collectors” from the bedroom.

Don't allow your pets to sleep with you or in your room at all. Get rid of drapes, carpet and other things that trap allergens in the room and sleep with an air purifier. Let your bedroom be a “clean area” in the home. Pets can dominate the rest of the house :)

Herbal Remedies and Supplements for Insomnia

If you still need a little help once in a while after using all of the suggestions above, try the following supplements that offer a safer, more natural alternative to narcotics.

  • Melatonin: You can take this in supplement form, but only do so occasionally and never give it to children. Take 5mg an hour before bedtime.
  • Valerian Root: This is a pretty powerful herb when it comes to dealing with insomnia. Occasional use is fine, but it shouldn't be used for extended periods without a break.
  • Kava kava: This supplement works very well for insomnia that is caused by stress or anxiety. It is a good relaxant that also helps promote better sleep patterns.
  • Hops: Extracts of hops can be used to calm the nerves and aid relaxation. A good one if you are feeling anxiety.
  • Lemon Balm is very easy to grow and makes a delightful tea that helps ease digestion and promote relaxation.
  • Catnip: Not just for kitty anymore - catnip tea is very gentle like chamomile and can help you relax. It is also good for easing indigestion and can help prevent things like GERD and heartburn from keeping you awake.
  • Chamomile: much like lemon balm is a very natural, mild sedative that is even safe for children in tea form. Avoid it however if you are allergic to ragweed.
  • Lavender: The essential oil of this herb can be added to your nightly bath to relax and calm you, or you can simply open the bottle and inhale a bit of it right before bedtime. It helps gently ease stress and relax. It must be genuine lavender essential oil to be effective, not fragrance oil.
  • Magnesium: This mineral helps the muscles relax, reduces stress and eases tension in the body. You can get this easily by soaking in a bath of Epsom salts for 20 minutes, or by taking a supplement.

Natural Balance Happy Sleeper, 60 Count
Natural Balance Happy Sleeper, 60 Count

Natural Balance is the insomnia remedy I personally choose. When I have insomnia, it's generally due to racing thoughts or stress. This supplement addresses those issues and is sort of all-inclusive. I've found it works well, leaves me feeling refreshed the next day and I can get up and not feel "groggy" like you might if you took a Benadryl for example. I also like that it sort of gives you a mild euphoric feeling as you drift off to sleep. It's a very nice, well-rounded supplement of high quality.

 

What techniques do you use for insomnia

See results

© 2013 Christin Sander

Comments

    0 of 8192 characters used
    Post Comment

    • ChristinS profile image
      Author

      Christin Sander 12 months ago from Midwest

      Marijuana is illegal in most states, so obviously not something I would recommend.

    • profile image

      Charles Mason 12 months ago

      The very best sleep remedy of all is marijuana.

    • ChristinS profile image
      Author

      Christin Sander 12 months ago from Midwest

      Be sure to share it with her Jenny :). Lack of sleep can be so frustrating for those who deal with it on a regular basis. Fortunately, there is a great deal we can do to help.

    • profile image

      Jenny Cruz 12 months ago

      That's god . don't have problems to sleep. But my aunt have problems to fall asleep .

    • ChristinS profile image
      Author

      Christin Sander 17 months ago from Midwest

      Thanks Deborah for the read and comment much appreciated.

    • Deborah Demander profile image

      Deborah Demander 17 months ago from First Wyoming, then THE WORLD

      Thanks for the informative article. Great tips.

      Namaste

    • ChristinS profile image
      Author

      Christin Sander 19 months ago from Midwest

      Have you tried 5HTP or Magnesium at night Frances? If your thoughts are racing that sounds anxiety induced - treating your anxiety would also help. Meditation is a great way to consciously calm the mind and control your thought processes. I would look into that as well. Thanks for the read and comment.

    • profile image

      Frances Garcia 19 months ago

      I have tried everything to fall asleep, every over the counter sleep aid, breathing things, no caffeine after like 3, seems like everything, but still have the hardest time going to sleep UNLESS I drug up...(LOL) Which I HATE doing, I can be soooo tired but if I dont take anything to help me, Im up till all hours in the night, and thats in my room, no tv, no phone, no lights, nothing but my thoughts!! No idea what to do!

    • ChristinS profile image
      Author

      Christin Sander 2 years ago from Midwest

      Use the tips in the hub to try to get to the point where you can sleep all night. Without knowing your age, medical conditions, dietary choices it's very hard to say. Sometimes women go through hormonal shifts that cause the kind of insomnia you are describing. When I did that, I eliminated caffeine from my diet with the exception of my morning coffee. Also, don't eat after 5 or 6pm and establish a ritual at night that tells your body (and mind) that it's time to sleep. If you wake and can't get back to sleep, you can also try listening to a guided meditation or self-hypnosis on mp3 that causes deep relaxation or sleep. That won't have any morning side effects. Good luck.

    • profile image

      Emily 2 years ago

      My problem is staying asleep! I usually wake in the middle of the night to go to the bathroom and then can't fall back asleep. Since I wake early for work, I'm leery about trying to take anything to go back to sleep in case it makes me drowsy in the morning. What do you suggest I do to either a. Stay asleep all night or, failing that, b. Go back to sleep once I'm awake?

    • ChristinS profile image
      Author

      Christin Sander 2 years ago from Midwest

      they may fall asleep but they don't sleep soundly or stay asleep - a restless sleep is a form of insomnia as well.

    • profile image

      shin 2 years ago

      So how come so many ppl fall asleep in front of TV..

    • Dr Boone Doherty profile image

      Dr Boone Doherty 2 years ago from St. Louis, MO

      Oh my gosh this article was so boring that I...zzzzz.

      I kid of course. Very good article. Very effective advice in my experience.

    • ChristinS profile image
      Author

      Christin Sander 3 years ago from Midwest

      Thank you married :) I appreciate the comment and so glad you enjoyed the hub. I believe our modern lives have a lot to do with chronic overstimulation which leads to insomnia.

    • married2medicine profile image

      Funom Theophilus Makama 3 years ago from Europe

      Falling asleep surprisingly is becoming a serious issue in this present world of dog-eat-dog activities! This is such a breath-taking piece... You did an excellent job here and no doubt you deserve the thumbs up and all accolades (except "funny").. I will definitely be visiting your page once in a while to get such enrichment. Well done once again!

    • ChristinS profile image
      Author

      Christin Sander 3 years ago from Midwest

      Thanks for reading and commenting SJ9190 glad you enjoyed the hub!

    • SJ9190 profile image

      SJ9190 3 years ago

      It’s very informative hub. We all avoid home remedies because it is quite frustrating. But you give us simple ideas. Thanks Dear

    • sasafl profile image

      sasa afl 3 years ago from Indonesia

      nice article. usefull :)

    • ChristinS profile image
      Author

      Christin Sander 4 years ago from Midwest

      Thank you for reading, sharing and pinning :) much appreciated!

    • tastiger04 profile image

      tastiger04 4 years ago

      As someone who often has trouble sleeping, I will definitely try some of these out. I appreciate you sharing the info :) Great hub, voted up and useful and pinned!

    • ChristinS profile image
      Author

      Christin Sander 4 years ago from Midwest

      Thanks KT, sleep is very important for good health, so I hope you do find a solution and keep trying. Chronic insomnia that lasts for years on end can lead to a host of very serious problems down the road. Keep trying - you'll get there. :)

    • KT Banks profile image

      KT Banks 4 years ago from Texas

      I've had sleep problems for so long, I no longer fight it. The information you have shared it all very good and makes me want to at least try again. Thank you for sharing. Voted Up and more!

    • ChristinS profile image
      Author

      Christin Sander 4 years ago from Midwest

      That's interesting to note about the melatonin and computer light :) thanks for sharing and commenting.

    • frogyfish profile image

      frogyfish 4 years ago from Central United States of America

      Some excellent tips and info here. An additional learning bit is that computer light reduces the melatonin in the body, so that could be a clue to take the melatonin after (particularly) evening use of the computer.

      I had to find this out the hard way. :-) Thanks for a great article!

    • ChristinS profile image
      Author

      Christin Sander 4 years ago from Midwest

      It can be difficult when you work swing shifts or night shifts. If you have to sleep during daylight hours use shades that fully block the sun and that may help a bit also. Thanks for commenting :)

    • Tom Vogler profile image

      Tom Vogler 4 years ago from The Shenandoah Valley

      Thank you for all the useful information. My job has all different hours, so it makes it difficult to establish a regular sleep/wake cycle. I will try some of the things you suggest though. I currently take 3 mg melatonin when I need to sleep. I also find that drinking warm milk helps me feel groggy.