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Natural Solutions To Help You Get To Sleep

Updated on April 27, 2015

The Trouble of Sleep

Everyone has trouble falling asleep or staying asleep at one time or another. Unfortunately, sleep medications can leave you feeling drowsy in the morning, and can even cause the user to become dependent on them in order to fall asleep. For some inexpensive, natural ways to prepare your body and mind for sleep, try any of these proven methods, or use any number of combinations, to help you fall asleep and sleep throughout the night.

Calming Music

Many studies have shown that listening to music can alter your moods and change your perception. According to this report by the National Institute of Health, "listening to music can positively impact mood while driving, which can be used to affect state and safe behaviour." - NIH.com.

This same technique can be used to help you relax, and alter your mood to put you in a calm, subdued state so that you are ready for sleep.

Opt for music with soft undertones and a slow, rhythmic melody. This type of music can ease your mind through the repetitive, slow, and nonabrasive sound waves, which, research has shown, may actually affect responses in your brain. Gentle music of this nature can ease anxiety and relieve stress, clearing one's mind enough for them to fall asleep.

For the best results, apply this method with the other techniques listed here to create a calm, focused and relaxed environment.


Magnesium-Rich Foods Before Bed

Recent studies have shown that what we eat a few hours before bed can greatly effect how we sleep through the night. Magnesium-rich foods have been shown to ease muscle pain, relieve anxiety, and help you fall asleep and stay asleep through the night.

Foods such as fish, nuts, dairy products, and many fruits can give your body that extra boost of magnesium to help put you in a relaxed state before bedtime.

Check out a comprehensive list of magnesium-rich foods, as well as the magnesium content within each type of food, with this information page.

PM Yoga

Research has shown that doing certain yoga poses before bed can relieve physical stress on the body, and mental anxiety as well, allowing your body and mind to enter a sleep-ready state. Many aspects of yoga have proven calming effects on the body, such as closing your eyes, deep rhythmic breathing, and stretching out muscles which may be experiencing tension we are not even consciously aware of.

Check out this video below for a great beginners guide to Yoga for a Better Sleep.

Meditation

Meditation has been shown to be a highly effective method to ease stress, lower one's blood pressure, and aid in putting the mind and body in a state ready for a peaceful sleep.

The Stanford Medical Center conducted a study into this idea through a 6-week study with 30 diagnosed insomniacs. The results of this study showed that the subjects were able to fall asleep twice as quickly as before, taking 20 minutes as opposed to 40 minutes. At the end of the study, about 60% of the participants no longer qualified as insomniacs under the medical standards. In a follow up study conducted 1 year later, they found the majority of benefits had remained with continued practice of meditation.

For instructions and techniques on how to meditate into a peaceful sleep, you can try this method, or view the video below.

Guided Sleep Meditation

Reading before bed may not be as wise of an idea as you might think....
Reading before bed may not be as wise of an idea as you might think.... | Source

Reading Before Bed May NOT Be A Solution

Many of us enjoy curling up with a good book before turning the lights out; however, recent research has shown that this may not necessarily be the best pre-bedtime routine.

Reading may help us to feel relaxed late at night, especially if the content is peaceful and no stress-inducing, such as a horror story or a thriller mystery. But even when reading relaxing material, sometimes a person will stay awake longer than expected in order to finish a part of the story. We all might be familiar with the phrase, "one more page, just one more page then I'll turn off the light!"

Another concern of reading before bed involves the light itself. Reading by light, which all readers should be doing, can actually reset your biological clock into thinking it is daytime, causing one to be unable to sleep, or to not be able to sleep through the night.

Send Your Feed Back

Which of these techniques would YOU use to help you sleep?

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Sweet Dreams!

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    • sandeep15r profile image

      Sandeep Rathore 24 months ago from New Delhi

      Useful hub! Thanks!

    • CrisSp profile image

      CrisSp 2 years ago from Sky Is The Limit Adventure

      I used to take prescription med for my insomnia but I have slowly taken them away from my system. Instead, I've adapted to soft mellow music while sniffing on some lavender scent under my pillow. Oh, and a cup of chamomile or lavender tea just before bed time. ZZzzz....

      Good, useful hub.

    • StephanPoe profile image

      StephanPoe 2 years ago

      I never thought reading before bed could do this. I do it all the time and I have trouble falling asleep at night. I already tried the calm music but I like to hear music on max volume, so it may be counter productive.

    • ladyguitarpicker profile image

      stella vadakin 2 years ago from 3460NW 50 St Bell, Fl32619

      You would think the doctor would tell us that magnesium would help. I checked out the list for the foods rich in magnesium. Thanks for the information. Stella

    • KMSplumeau profile image
      Author

      KMSplumeau 2 years ago

      I do as well! I had no idea this could disrupt sleep at all. Thank you for reading!

    • KMSplumeau profile image
      Author

      KMSplumeau 2 years ago

      Thank you so much for reading! I'm glad you like the hub =)

    • aesta1 profile image

      Mary Norton 2 years ago from Ontario, Canada

      I really have the habit of reading at night and as you say, there are ties when I just have to finish the story.

    • The Examiner-1 profile image

      The Examiner-1 2 years ago

      This seemed very helpful KMSPlumeau. I already eat the recommended foods -at least most - I have to check again. I need to to do the meditation, and try the yoga. I tried music myself, it did not work. I read - about 1 chapter and begin falling asleep so I close the book and turn off the light. As far as I know I forget the book. I do not read horror or thrillers. I will bookmark this.

      I voted this up, shared and pinned it.

      Kevin

    • KMSplumeau profile image
      Author

      KMSplumeau 2 years ago

      I'm glad you enjoyed it! Feel free to send feedback if any of these methods work for you, I'd love to hear more! Thanks for reading!

    • KMSplumeau profile image
      Author

      KMSplumeau 2 years ago

      I hope some of these methods might be able to help a bit! I have experienced trouble sleeping in the past and honestly yoga and improving my diet have made a significant difference as well. I'm glad you enjoyed the article, thank you for reading!

    • ladyguitarpicker profile image

      stella vadakin 2 years ago from 3460NW 50 St Bell, Fl32619

      I have insomnia that's why I'm reading your hub. It offers some very good and helpful information.I do like the music and believe it does help. I have a CPAP machine and I do sleep better. Great hub.

    • monia saad profile image

      monia ben saad 2 years ago from In my Dream

      i have insomnia thank you for your helpful hub

    • Laura335 profile image

      Laura Smith 2 years ago from Pittsburgh, PA

      I've tried the yoga, meditation, and calming music/sleep videos, but I'll have to try the food one and not reading before bed. Thanks for the tips!

    • dajine profile image

      Enijad 2 years ago from Kakanj, Bosnia and Herzegovina

      Useful article, I love it

    • KMSplumeau profile image
      Author

      KMSplumeau 2 years ago

      That sounds like a great way to prepare for sleep too! I know many people simply climb into bed without mentally or physically preparing to wind down after the day. I'm so glad you enjoyed this hub, thank you for reading!

    • old albion profile image

      Graham Lee 2 years ago from Lancashire. England.

      Hi KMS. A very nice and helpful hub. I always sit on the edge of my bed when retiring. I think through the day and try to arrange my thoughts for tomorrow. That way my mind is more ready fore sleep.

      Graham.

    • KMSplumeau profile image
      Author

      KMSplumeau 2 years ago

      Thank you! It's always great to hear positive feedback.

    • nanospeck profile image

      Akhil Anil 2 years ago

      Good article about natural solutions to get very good sleeping. Thank you