Alaska Sleep Education Center

Simple and Natural Tips to Fall Asleep Quickly

Posted by Jeffrey Lewis on Jun 16, 2021 2:59:00 AM

Sleep well

Getting proper sleep is very necessary for good health. Irregular sleeping patterns directly affect the mind and body. Our body renews itself during sleep. Sleep helps strengthen our immune system, improves our thinking and mental health, and regulates our moods during the day.                                                              

At some point in life, all of us must have faced trouble sleeping due to various reasons such as stress, high workload, or disturbed daily routine. Short sleep issues can be solved with pills but long term sleep problem needs to be fixed because it can be a symptom of other serious health conditions. 

Considering the importance of sleep, we have come up with some simple yet effective tips to help you get a good night’s sleep easily and naturally. So, without wasting any time let’s take a look at those tips.



Daily exercise is beneficial and important for a healthy life. Regular exercise helps you sleep peacefully and restfully. It keeps you fresh and active all day but you should not exercise before going to sleep. Because it will affect your sleeping pattern and you will not be able to sleep relaxed.

Instead, you should try morning exercise that will keep you active and awake all day so that you can sleep calmly at night.


Take a Bath before Bed

A hot bath can give your mind and body the much-needed rejuvenation you deserve after a long tiring day. According to research, taking bath 2 hours before going to bed can help to sleep quickly.

A relaxing bath relaxes and prepares your body for sleep. It regulated the body temperate that assist to fall asleep. For a rejuvenating bath, add a cup of Himalayan salt and few drops of your favorite essential oil to the bathwater. Immerse your body in this divine mineral-infused water and make your body ready for a good night’s sleep.


Turn Off Electronics

It is very important to avoid using electronic gadgets like LCDs, mobiles laptops, etc. before going to bed because blue light from these devices will make you feel awake. You should stop using social media apps and multimedia before going to sleep so your mind and eyes can feel relaxed and you can sleep peacefully.


Try Reading a Book

Reading books can help you feel relaxed and peaceful. It helps to keep you away from overthinking and negative thoughts that can make you anxious and affect your sleep.

But you must avoid reading books that cause an emotional bond with your thinking as they can affect your sleeping pattern. Instead, you should read motivational books or your favorite books so that you can feel pleasant and motivated after reading them.


Create the Right Bedroom Environment

A calm and soothing environment prepares your mind and body for sleep. Try to make the environment of your room quiet and peaceful. Use dim lights and the temperature of the room must be below the outside environment.


Go for Aromatherapy

People who use aromatherapy claim that it induces calmness and sleep. It is a very old and effective way to calm the nerves and reduce stress and fatigue. You can get all the benefits of aromatherapy very easily at home. For this purpose, you can use Himalayan salt aromatherapy lamps.

Take any essential oil you like most preferably lavender oil which is known for its sleep-inducing properties. The soothing fragrance of lavender oil can improve the quality of sleep. Not just that, you will also feel energetic after waking up.


See How Much Sleep You Need

A person needs to know how much sleep they need to function properly. Usually, you need seven to eight hours of sleep daily. But sleep duration can vary from person to person. So you must pay attention to your sleeping time so you can sleep well and relaxed.


Have a Bedtime and Morning Routine

Have a bedtime routine and stick to it. It will help the body to get ready for sleep by making you feel relaxed and calm. Add some pleasant activities to your bedtime routines such as reading, relaxing music, or yoga. 

Likewise, also have a morning routine. For some days try to wake up at the same time then your body will get used to it.


Don’t Drink Before Bed

Avoid any type of stimulant before you go to bed. Caffeinated drinks such as tea, coffee, fizzy drinks, or nicotine can disrupt your sleep. It’s advisable to avoid those three to five hours before going to bed. We all love coffee but if you want to sleep then you should end this love for coffee at night.

Develop a Sleep Schedule and Routine

Sleeping on a schedule and having a bedtime routine that sets you up for sleep success is almost as important as how much you sleep. This will require some effort on your part and a fair amount of lifestyle change. 

Most adults need seven or eight hours of sleep a night to be well-rested the next day. Research shows that to align with your body's natural rhythms, you will want to set your bedtime sometime between 8 pm and midnight. Once you have determined the best bedtime for your schedule, you need to stick to that timeframe, even on the weekends. Consistency is the key. 

You should also set up a sleep routine. This will include some of the tips you've already read about like dimming the lights in your environment and limiting your exposure to blue light. You can put on calming music, read a book, do art projects or other mindful activities. Perhaps you want to include a nightly cup of chamomile tea in your routine. Many find that adopting a habit of simple meditation, calming practices such as Yoga Nidra or peaceful visualizations can be helpful. This can be as individual as you are, but the key is to keep things calm, peaceful and stress-free.

Making quality sleep a priority in your life is essential to your overall well being. A restful night's sleep should not be a luxury but a necessity. This will take effort and commitment on your part but will pay off in profoundly positive ways. 

Fostering a solid sleep schedule takes real dedication, yet it is profoundly enriching overall. By tracking your habits and modifying them appropriately, you are doing yourself a huge favor. Good luck, and sweet dreams!

Download Alaska Sleep Clinic's free sleep journal to keep track of your sleep issues for you and your physician to go over.


Jeffrey Lewis: (Author Bio)

Hi! There, I am Jeffrey! A writer and blogger at Ittefaq salt. My love for trying out new things is never-ending. I love to share my knowledge and experiences with others and help to bring a positive change in their lifestyle. I am here to provide useful tried-and-true tips and tricks to a more vibrant you. I mostly write about health, natural skincare, and lifestyle!

Topics: Sleep Tips, natural

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