Do you have trouble falling asleep or staying asleep? There are some steps that can be taken to help you fall asleep and stay asleep without taking sleeping pills. Not only can sleeping pills become addictive, they are bad for your health. Below are ways to help you fall asleep without having to take pills.
1. Drink a warm glass of milk, and a cookie about an hour before sleep. The combination will relax you, and assist you to sleep without any pills at all. Warm milk is soothing, It has a special, mildly sleep-inducing ingredient in it as well.
2. Make sure you do not drink caffeine soda, coffee, or even certain teas at dinner time, especially within 4 hours of bedtime.
3. Exercise regularly, eat healthy. Allow the exercise and diet to help dissipate your daily stresses. Stress is why most otherwise healthy people feel that they "need" sleeping pills in the first place.
4. Put a soothing, relaxation CD on repeat and very low volume, as very very quiet and soothing background noise.
5. Get of bed. Do something else for 30 or 60 minutes out of bed until you’re really feeling tired. Just make sure it’s not something too stimulating or involving bright light.
Meditate. If you’d rather quiet your mind but leave your muscles out of it, a simple mindfulness meditation may also do the trick. Meditation can help fight insomnia. Even some deep breathing can help clear your mind and better prepare you for sleep.
6. Take A Warm Bath. A soothing soak really can help you get to sleep.
7. Do Yoga. As a form of mind-quieting physical activity, yoga may just be the best of two worlds. If your sleep problem is that you’re unable to relax, yoga could be a way to intervene. We do know that yoga does wonders for relaxation.
8. Make a few simple changes to your bedroom to make it as comfortable as possible.
9. Switch To Herbal Tea. Caffeine’s a no-no, but caffeine-free herbal tea may actually help you sleep. Many “Sleepy Time” teas are made from the same compounds used in supplements that promote sleep, like valerian or chamomile.
10. Quit Smoking. Like caffeine, nicotine is also a stimulant, and may lead to sleep disturbances during the night.
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