Having trouble falling asleep is something most people experience at one time or another in their lives. Having trouble sleeping long term is known as insomnia. Although many people resort to prescription medication to help them sleep, others prefer natural ways to cure their insomnia.
Meditation
Many people who meditate report feeling more relaxed and find it easier to relax before bed. Try meditating 15 minutes before bed. By focusing your mind and quieting your body you are preparing your body for sleep. The deep breathing associated with mediation also helps relax your body. While trying to fall asleep take deep slow breaths and focus on counting to 4 on the inhale and the exhale.
Exercise Regularly
When you exercise your body temperature rises and then slowly decreases--which makes you sleepy. Exercise is also a form of stress relief, and stress can prevent you from sleeping. By exercising more each day you might find yourself more naturally getting tired and falling asleep. Never exercise more than four hours before bedtime, however. Any closer to your bedtime and you may be too keyed up to sleep.
Create a Routine
Create a nighttime ritual starting an hour to a half hour before you go to bed. Establishing a routine is a way of preparing your body for sleep. Get into your pajamas, wash your face and brush your teeth, do some gentle stretching and meditation. Your routine should be relaxing and not involve anything too strenuous that could keep you from falling asleep.
If you are in bed for more than 30 minutes, get up and leave the bedroom. Do something not too active for 10 to 15 minutes to make yourself tired. Don't watch TV or read a book--these activities are too stimulating. Page through a catalog, write down your thoughts or simply sit and pet your dog or cat to help you fall back asleep. Your body needs to associate your bed with sleep, so never lie in bed tossing and turning for more than 30 minutes, get up instead.
Natural Supplements
Over-the-counter natural supplements that help you sleep are safe and non-addicting. Supplements that help cure insomnia are melatonin, valerian root, bitter orange and St. John's wort. These supplements come with their own instructions but most should be taken 30 minutes before bed. If you are concerned that they may interact with other medications you are taking, ask your pharmacist or physician.
Food
Tryptophan is a sleep-inducing substance that is found in many foods. Eating foods that have high levels of tryptophan can help you fall asleep. Turkey, bananas, rice, eggs and dairy products are all natural sleep-inducing foods. Foods with caffeine, such as Coke or Pepsi, coffee, chocolate and ice creams with coffee or chocolate flavors should be avoided. The caffeine in these foods can keep you awake.
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