7 Best Ways to Fall Asleep Naturally |

Tips to get a good nights sleep — Image of woman waking up after a good nights sleep

Approximately one-third of American adults experience symptoms of insomnia, with 6-10% meeting the diagnostic criteria for a sleep disorder. Insomnia is also the most common sleep problem in adults aged 60 and older.

This condition can last from a few days to years, although for many, it’s a nightly struggle, triggering worries about sleeplessness long before bedtime. And the resulting anxiety can further exacerbate the problem.

But you don’t have to reach for a prescription to get some much-needed rest. Here are 7 of the best ways to fall asleep, so you can feel ready to take on the day.

7 Best ways to fall asleep (and stay asleep)

Many conventional healthcare providers prescribe sleep medications or over-the-counter sedatives to older adults experiencing insomnia. But these drugs can come with unpleasant side effects, such as excessive daytime drowsiness.

Creating a healthy bedtime routine is a much safer, potentially even more effective solution, according to numerous studies. Here are some proven tips:

Set the stage for a good night’s rest.

Learning how to get better deep sleep starts with turning your bedroom into an environment that’s conducive to restorative rest.

First, turn down your thermostat to about 70 degrees Fahrenheit to support your body’s natural thermoregulation cycle. As your body prepares for sleep, it naturally begins to shed heat through the expansion of blood vessels, signaling it’s time to rest.

This process helps lower your core body temperature until it’s time to wake up. Even a slightly too-warm environment can disrupt your body’s ability to regulate its internal temperature, leading to interruptions throughout the night.

Secondly, minimize any potentially disruptive noises (such as a loud TV), and keep the room as dark as possible.

Avoid screens.

Another tip for better sleep is avoiding screens before bedtime. Cell phones and other electronic screens emit blue light, which disrupts your circadian rhythm by “tricking” your brain into thinking it’s still daytime.

This blue light actually lowers the production of melatonin–an essential sleep hormone–in the brain, making it more difficult to wind down.

Try to disconnect from all electronics at least one hour before bed to create a calm, distraction-free environment. If you must use your devices in the evening, wear blue-light-blocking glasses to mitigate the impact.

Enjoy a magnesium bath.

A hot bath is an excellent bedtime ritual–especially if it contains magnesium, an ingredient in Epsom salt. This powerful anti-inflammatory helps:

Stabilize hormonal imbalances
Detoxify the body
Relax the body by being absorbed through dilated skin cells

And if those magnesium benefits weren’t enough, a 2019 study found that warm baths 1 to 2 hours before bedtime accelerated thermoregulation, helping participants fall asleep significantly faster.

The study also found a brief soak (just 10 minutes) in water temperatures between 104 and 108.5 degrees Fahrenheit dramatically improved the quality of participants’ sleep.

Unwind with a cup of tea.

Chamomile possesses powerful anti-inflammatory and anti-anxiety properties, largely due to a flavonoid called apigenin. Apigenin binds to and enhances the activity of gamma-aminobutyric acid (GABA) receptors, a neurotransmitter linked to relaxation. In this way, chamomile helps calm the nervous system.

Studies have confirmed that a cup of chamomile tea about 45 minutes before bed can significantly improve sleep quality.

Try a humidifier.

Another natural way to get better rest is utilizing a humidifier. Humidifiers keep mucous membranes hydrated while preventing transdermal water loss throughout the body–which is at its peak during sleep.

This means a humidifier can combat sleep-disrupting issues like:

Dry throat
Nasal congestion
Skin irritation

The gentle sound of a running humidifier also creates white noise that can relax you and promote rest.

Try aromatherapy.

For extra sleep support, try adding a few drops of essential oils to your humidifier to disperse a calming scent around the room. Studies show aromatherapy can:

Promote relaxation
Ease pain
Alleviate symptoms of anxiety and depression

Just make sure to choose aromas that are naturally sedating, such as lavender. Lavender contains linalool and linalyl, compounds that interact with the nervous system to reduce agitation and restlessness while encouraging rejuvenating sleep.

Unwind mentally.

Lastly, try meditating or even listening to a relaxing story at bedtime. These practices can help clear your mind of worries and even encourage a sense of gratitude.

While meditation has been practiced for the purpose of spiritual growth for centuries, studies show it also deepens sleep–even in those who don’t suffer from insomnia. You can find countless guided meditations online or through various apps.

One especially helpful type of meditation is called yoga nidra. It often includes a relaxing body scan, guiding you into a deep state of rest.

It’s impossible to control every factor interfering with your ability to rest. But adopting healthy habits can still make a major difference.

Try these lifestyle tips for deep sleep, and if you’re still struggling to catch enough zzz’s, consult your healthcare provider to discuss additional options. With the right approach, you can start getting the restful, restorative sleep you deserve–and living a fuller, more vital life.

References:

A Good Night’s Sleep | National Institute on Aging.

Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR)

The Night and Day Challenge of Sleep Disorders and Insomnia: A Narrative Review – PMC

Managing sleep problems using non‐prescription medications and the role of community pharmacists: older adults’ perspectives

Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia – PMC.

Poor sleep hygiene practices are associated with a higher increase in sleep problems during the COVID-19 pandemic: A latent change score model – PubMed

Sleep Hygiene Practices and Its Impact on Mental Health and Functional Performance Among Adults in Tabuk City: A Cross-Sectional Study.

Nighttime temperature and human sleep loss in a changing climate – PMC

Nighttime drop in body temperature: a physiological trigger for sleep onset? – PubMed

The Effect of Room Acoustics on the Sleep Quality of Healthy Sleepers – PMC.

Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep | PLOS ONE