According to a study conducted by the National Center for Biotechnology Information, 30% of U.S. adults suffer from insomnia. This number keeps growing each year and is a result of many factors including the person’s mental and physical health, environment, eating habits, activity levels, and taking medications.
If you can’t go to sleep night after night, you might be suffering from a sleeping disorder. Instead of taking sleeping pills and hoping you’ll doze off faster, try a more natural approach to falling asleep.
Keep reading to learn what to do when you’re unable to go to sleep and teach your body to self-soothe before bedtime.
Practice Sleep Meditation
Meditation is one of the best methods to fall asleep faster and wake up rejuvenated. Meditating can improve the quality of your sleep and help reduce brain chatter before bed.
Regular meditation can even help you move your bedtime to an earlier point. Simply play your favorite sleep meditation before your desired bedtime and feel your body drifting into deep sleep.
Drink Warm Tea or Milk Before Bed
One of the oldest natural remedies for when you have trouble sleeping is a cup of warm tea or milk. Chamomile tea, as well as valerian and melissa teas, are all perfect to get you into snooze mood.
A cup of warm milk with honey and a sprinkle of cinnamon or turmeric can do wonders for your sleep. Avoid sweetening the milk too much as sugar can give you a rush of energy that you don’t want before bed.
Try CBD
CBD-infused products, oils, and tinctures can be effective in fighting off insomnia and bedtime restlessness. CBD for sleep products contain just the right amounts of CBD to help you doze off by calming your nervous system and reducing stress.
You can try pure oils, tinctures, topicals, capsules, gummies, syrups, or even CBD-infused essential oils for aromatherapy.
Develop a Nighttime Routine
If you can’t fall asleep night after night, try to develop a nighttime routine that’ll help your brain and body relax before bed. Write down a list of relaxing things you could do at least an hour before you go to sleep.
Depending on your lifestyle and needs, this list can be as long or as short as you’d like. Include things like light stretches, drinking calming tea, listening to soothing music, meditating, or taking a hot shower.
Remove All Electronics From Your Bedroom
Though electronic devices are an essential part of our everyday lives, they don’t have to be in your bedroom at night. Remove or turn off all electronics from your bedroom, including your phone. When your brain isn’t stimulated by light and information it needs to process, it’ll fall asleep faster.
Can’t Go to Sleep? These Tips Can Help
Whenever you can’t go to sleep and are tossing and turning in bed, these tips can help you calm down the nervous system and prepare it for relaxation.
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