Many people suffer from poor quality of sleep. While there are prescription and over-the-counter medicines one can use to try and fall asleep faster, many people prefer to try a natural approach before resorting to chemicals.
Here is a list of tricks to fall asleep:
1. Upside down
Doing a handstand for a few minutes before bed is a yoga-inspired method to begin relaxation in the mind and increase brain circulation.
4/7/8 breathing is a well-known method of relaxation which involves, quite simply, timed breathing with the mouth in particular positions. It can be very useful for pre-sleep calming.
This technique, with origins in Chinese medicine, contends that putting pressure on certain points in the body increases energy flow and, therefore, health. Try applying pressure on the point between your eyebrows for 20 seconds at a time, using your thumb.
4. Plug it!
We all know about earplugs. However, the next generation of the old-school sleep solution is here: silicone moldable plugs are much more effective for total noise elimination than older types.
5. Melatonin adjustment
Melatonin is the hormone that helps control the human sleep cycle. Many sleep-impaired people already take melatonin as a dietary supplement to improve their sleep. However, if you are taking melatonin, you might be taking too much of it. Any dose higher than 0.3 mg, according to MIT neuroscientist Richard Wurtman, is ineffective and can even have an opposite effect by disturbing your natural melatonin levels.
6. Doctor’s office
Ask your doctor for a sleep study, a test which will observe your sleep patterns and issues, and hopefully find solutions for them.
7. Butter up
Try eating a few spoonfuls of almond butter, the healthy cousin of peanut butter, before hitting the sack.