Sleep Aids: Top 6 Ways to Fall Asleep Naturally

Hey Team! Last week we started the conversation regarding sleeping and how to wake up early…even if you hate mornings. We gave good tips on how to get the most from your day so you can make the most of your night. Sleep is essential; without it, we tend to be less than our best selves. I, for one, know firsthand what happens when people do not get sleep. Pain, sleep, and depression are all interdependent, meaning one affects the other directly and can profoundly impact your life. Without sleep, pain is more noticeable, energy is lower, and increased irritability and depression are more prevalent. What is the point? If we want a healthy lifestyle full of energy and stamina, developing a process to help with our sleep cycle is essential. So today, let’s dig into learning more about sleep and the best ways to aid in sleeping naturally.

Sleep is different for everyone. Some people like staying up late, some like sleeping early, and some enjoy napping during the day. The bottom line… we all do it, and it is essential to the health of our system. But why? Why do we need to sleep at all? Getting enough sleep is vital in helping a person maintain optimal health and well-being. When it comes to their health, sleep is as crucial as regular exercise and eating a balanced diet. But what is the purpose of sleep? As you pass through the various stages of sleep, your body cognitively and physically restores itself. For example, cells synthesize protein, tissues repair themselves, and hormones are released while you are sleeping. Sleep may also help your brain reorganize and retain memories. While awake, your brain receives lots of information and images. You might even be trying to learn new things. While asleep, your brain may replay and organize the events, memories, and information from the day. During sleep, your brain might be consolidating new memories and processing information, all of which help with cognitive function.

Despite the importance of sleep and the need for normal body processes. Why do people still struggle with sleep? Why do we lay awake at night or cannot fully dose for a full night of rest? Many factors affect our ability to get to sleep and stay asleep. Therefore many sleep aids have become prevalent as a result. Because of the rise in over- the- counter medical sleep aids and the decreased effectiveness over time, more people are looking for natural ways to help.

Top Four Natural Sleep Aids to Help You Tonight

1. Lavender: I will be honest… this is my favorite smell, but I am not alone. Many people love the soothing aroma of lavender. For this reason, the effect of smelling lavender oil shortly before going to bed can help those with mild insomnia. Lavender oil aromatherapy has been considered safe and effective in assisting people in reducing anxiety before bedtime. Lavender is a great place to start if you are struggling to sleep.

2. Melatonin: Due to its increasing popularity, Melatonin is becoming more recognized by the public in helping with sleep regulation. Melatonin is a hormone released naturally to stimulate the body to prepare for sleep, thus creating a drowsy effect. Melatonin levels naturally rise in the evening and fall in the morning. Therefore, supplementing with Melatonin has been shown to help people reduce the time needed to fall asleep and increase total sleep time.

3. Valerian Root: Valerian is an herb in Asia and Europe. Some studies have reported Valerian Root to help improve sleep quality overall. People have used Valerian root in the past to assist with anxiety and depression, and as I explained earlier, both areas have a bidirectional relationship with sleep. Essentially, if we can help with anxiety or depression symptoms before bedtime, this will help improve our sleep.

4. Magnesium: This mineral is essential to our body’s processes. We use magnesium constantly in our bodies to assist with brain or heart function. But why supplement with magnesium before bedtime? Magnesium may produce a relaxing effect. This mineral has been known to relax muscles and induce sleep but can also create other cellular processes in the body to help promote sleep regulation.

Overall, sleep is vital to the health of our system. Our body will repair itself, help improve our immune system, reorganize our mental processes and allow a natural “refresh” of our system. But for many, sleep is a troubling situation. Irregularity in sleep, difficulty with falling asleep, and constantly waking during the evening impact the overall quality of sleep. Today’s article looked at four natural ways to help start your sleep cycle. These strategies are one option for each individual and will need assessment if these are best for you. Also, these supplements before bed are usually relatively mild, but it is always encouraged to discuss with your doctor or pharmacist if you are taking prescription medications. Sleep aids are one option for people who struggle with sleep; however, if you want more strategies on falling asleep and staying asleep, feel free to contact me below. Thanks for reading today. I love reading your emails in reply to my articles, and thank you for the comments. Have a good… night!

The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He’s happy to answer any questions about this article, wellness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com