How to Fall Asleep Naturally

Three Methods:Taking Steps During The DayTaking Steps Before BedUsing Alternative Treatments

Loosing sleep can be a difficult issue to face and it's one that can effect many areas of your life. There are a great deal of factors that can keep someone from falling asleep or waking up feeling well-rested. While the causes might vary from person to person, there are some natural methods you can try using to start sleeping better.

Method 1
Taking Steps During The Day

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    Keep a consistent sleep schedule. Although it may not always be possible, trying to keep a consistent sleep schedule can help you fall asleep faster and stay asleep. If you have a sleep schedule try sticking with it to improve the quality of your sleep.[1]
    • Keep your sleep schedule even on the weekends or holidays.
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    Get enough exercise. An all natural solution to help reduce the amount of sleepless nights in your life is to take up daily exercise. Exercise has been shown to both improve the quality of sleep, how easy it is to fall asleep as well as overall health. Try using daily exercise to combat symptoms of insomnia.[2][3]
    • Exercise everyday.
    • Try to get in around thirty minutes of strenuous exercise.
    • Plan your workouts to be at least five to six hours before you will be sleeping.
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    Review your medications. If you are currently taking medications you may consider reviewing their side effects and talking with your doctor about them. Certain medications may have an effect on your sleeping patterns and might need to be changed in some way. Talk with your doctor to learn more about your medications and the possible effects they may be having on your sleep.
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    Be aware of caffeine, nicotine, and alcohol. There are many substances that can drastically effect both the ease at which you fall asleep and the quality of your sleep. Caffeine, nicotine, and alcohol are the three most common substances that can prevent you from sleeping well. Try to limit or totally avoid these substances while dealing with poor sleep.[4]
    • Don't drink anything with caffeine after noon.
    • Avoiding alcohol can result in more restful and deep sleep.
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    Limit napping. Although naps can feel great, taking them too often can interfere with your sleep patterns. Getting in many quick naps or just a few long ones can make you feel less tired when it comes time for bed. Try to avoid taking naps at all when working to sleep better at night.
    • Avoid taking any naps that are longer than thirty minutes.[5]
    • Try to cut out napping entirely if you are able to do so.

Method 2
Taking Steps Before Bed

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    Make your bedroom comfortable. You won't be likely to fall asleep if you can't relax in the first place. Creating a bedroom that is the perfect environment for sleeping in can help you fall asleep and wake up feeling rested. Keep some of the following tips in mind when making your bedroom as comfortable as can be:[6]
    • Avoid having any TVs or computer screens on when sleeping.
    • Keep the room dark.
    • Close your bedroom door to help keep noises out.
    • Make sure the room is a comfortable temperature.
    • Turn on some white noise to block out any distracting sounds.
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    Don't watch the clock. Although it may seem counterintuitive, keeping your clocks hidden can actually help you sleep better. If a clock is too visible you may be tempted to keep looking at it, building stress because you haven't fallen asleep yet. Instead, set your alarm and keep any clock hidden from view as you relax and allow yourself to fall asleep.[7]
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    Relax before bed. Although you may have a busy schedule, relaxing before bed can have a large impact on how well you will sleep. Try to find a simple activity that you find calming and do that before going to bed.[8][9]
    • Avoid working on a computer, reading something on your phone, or watching TV as the light can keep you awake.
    • Try to refocus your thoughts away from anything that you might be feeling stress over.
    • Taking a warm bath before bed can help you feel relaxed.
    • Reading is a great way to help you relax and fall asleep before bed.
    • Make your relaxation time a consistent ritual to condition your body and mind for sleep.[10]
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    Don't force sleep. Worrying about not sleeping will only make you feel more worried and prevent you from falling asleep. If you are having difficulty sleeping, don't compound the problem by becoming stressed.[11]
    • Spend no more than 20 minutes trying to fall asleep.
    • If you can't fall asleep or don't feel tired leave your bed and bedroom.
    • Do a relaxing activity until you begin to feel sleepy.
    • Return to your bedroom and try again.
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    Don't eat or drink too much before sleeping. Eating too much food before bed can have an effect on how well you sleep or how easy it is to fall asleep. Drinking too much water before bed can cause you to awake frequently in order to urinate. Always avoid drinking or eating too much before going to bed to improve the quality of sleep.[12]
    • Going to be too hungry can also cause you to lose sleep.
    • Try to find a good balance of hunger and thirst before you sleep.

Method 3
Using Alternative Treatments

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    Schedule an acupuncture appointment. Acupuncture involves inserting small needles into very specific points along the skin. It is believed that doing so will help alleviate the symptoms of insomnia and there is some evidence that supports this. Talk with your doctor to find a qualified acupuncturist in your area.[13][14]
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    Take Valerian root. Valerian root is sold as a sleep aid and is thought to relieve the symptoms of insomnia. However, the effects of Valerian root are not well studied. You should talk with your doctor before using Valerian root to see if it's right for you.[15]
    • Valerian root may be responsible for liver damage.
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    Try using melatonin. Melatonin is naturally produced by your body and is also available as an over the counter supplement. Using melatonin supplements is thought to help with insomnia. Try taking melatonin to see if you notice an improvement in your sleep.[16]
    • Melatonin supplements are thought to be safe for use over the course of a few weeks.
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    Take up yoga and meditation. Yoga and meditation have both been shown in studies to have an effect on the quality of sleep. Besides the effect on sleep yoga and meditation may have an impact on your overall health, lowering stress and blood pressure. Consider adding either yoga or meditation to your daily routine to help improve your sleep.[17]


  • Make sure you relax before bed.
  • Avoid eating heavy meals, too much food, or drinking a lot of water before bed.
  • Cut out alcohol, nicotine, or caffeine to improve sleep.
  • Make your bedroom a space that you find comfortable.
  • Avoid using your phone, TV, or computer before bed.
  • Keep your sleeping schedule consistent.
  • Don't be afraid to ask your doctor for help.
  • Make sure you go to the bathroom before bed because it will keep you from having to keep getting up! The longer you last in bed the more tired you get!

Sources and Citations

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Categories: Better Sleeping