How to fall asleep naturally

Sleep (or lack thereof) remains an ongoing topic of conversation, but there are ways to ensure you can get some rest naturally, writes Drew Ackerman.

With many of us working longer hours and being faced with life’s pressure points, it’s no wonder some may feel like they’re not getting the rest they need. Not to mention other factors like unhealthy habits and biological factors are also at play.

Trying to get up to speed with our strategies when it comes to sleeplessness relief can be daunting, and navigating what works for us can also prove to be a process.

For some ideas on how he does it, here are some natural alternatives we can start incorporating in our daily sleep routine.

First and foremost, have a plan

While it’s sometimes easy for people to nod off into a deep and restful sleep, some of us require a little extra planning to get those much needed zzzs. That’s why I recommend figuring out your formula for sleep, which could include going to bed every night at the same time. We are creatures of habit, so training your mind into getting “bed-ready” may be helpful.

Journalling your thoughts and tasks

Simply taking time to put mind to paper, especially chronicling things you are grateful for, may help when it comes to relaxation and sleep. Another technique for those that need to unload the stresses of the day is to write down a to-do list. Not only does it help put your mind at ease, but it also acts as a helpful reminder of things to be done when you wake up.

Get excited about sleep by ‘upping’ your bedroom game

Some may find the idea of tucking into a fresh, clean bed in a darkly lit room with a steady fan in the background to be very relaxing. To achieve this bedtime oasis, it might be worthwhile investing in some new, crisp sheets, fresh curtains to block out light, and ensuring the temperature is consistently cool and comfortable. Make your room a desirable place to retreat after a long day.

Have a hot bath or shower

What was once a night-time ritual for children is now encouraged amongst adults to help get to sleep, as this relaxing technique might help increase sleepiness at bedtime.

Avoid caffeine-rich drinks and food

The most popular food and drinks that contain this energy-rich ingredient are coffee, most teas, chocolate, cola and energy drinks. Caffeine is a stimulant, meaning it triggers wakefulness, which can disrupt sleeping patterns. Try to avoid consuming caffeine at least four hours before bedtime, or for those who have adverse effects, try to avoid caffeine all together.

Take a supplement to promote sleep

For those struggling to sleep, there are herbal alternatives. Flordis ReDormin Forte is a herbal sleep supplement containing extracts of Valerian and Hops, which has been shown to help restore sleep patterns over two weeks to get your sleep cycle back on track.

Listen to a relaxing podcast

While music is a great relaxation-inducing technique before bed, podcasts have become increasingly popular in helping people relax, unwind and keep their mind off stresses that might be keeping them up at night. “Sleep with Me” podcast helps to put listeners to sleep through pointless tangents and monotone storytelling. This style of podcast narrative is effectively putting to sleep with this form of “adult” storytelling.

Drew Ackerman is a lifelong sufferer of insomnia and host of the “Sleep With Me” podcast.