How to fall asleep faster and better the natural way
If you find yourself reading this from your bed well past midnight, rest assured, you're exactly where you need to be. Welcome to the ultimate guide on how to fall asleep faster and better without relying on those pesky pills (or a glass of hot toddy).
We all know the struggle of tossing and turning, counting sheep until the wee hours of the morning. If you’re struggling to snooze, we've got easy and simple methods to help you drift off into dreamland naturally.
Natural ways to fall asleep faster and better
Indulge in a Warm Bath
Ah, is there anything more luxurious than sinking into a warm bath after a long day? Not only does a soak in the tub help to relax your muscles and ease tension, but it can also signal to your body that it's time to wind down.
When you soak in a warm bath, your body temperature rises. This might seem counterintuitive since we often associate falling asleep with cooler temperatures, but the key is what happens afterward. After the bath, your body begins to cool down, mimicking the natural temperature drop that occurs when you're preparing for sleep. This decrease in body temperature signals to your brain that it's time to start the sleep process.
And guess what? For an extra dose of chill at bedtime, toss in a CBD bath bomb into the mix! Bath bombs are designed to elevate your bath experience with their captivating scents and moisturizing oils. However, CBD bath bombs take this relaxation to the next level!
CBD, short for cannabidiol, is a compound found in the cannabis plant. While CBD is widely appreciated for its potent skincare benefits, such as its anti-inflammatory and antioxidant properties when applied directly to the skin, its incorporation into bath bombs introduces a new dimension of relaxation.
Once dissolved in water, CBD-infused bath bombs extend their soothing effects beyond the surface, enveloping both body and mind in a tranquil sensation. While the exact benefits are still being researched, many users report feeling a deep sense of relaxation and calmness after soaking in a CBD-infused bath.
Elevate your evening soak with a CBD bath bomb for a sleep so good, you'll be dreaming before you hit the pillow!
Say goodbye to sleepless nights and hello to the sweet scent of relaxation! Aromatherapy has been used for centuries to promote restful sleep and for a good reason. Certain essential oils like lavender, chamomile, and cedarwood are known for their calming properties.
Invest in a high-quality diffuser and fill your bedroom with your favorite sleepy scents. You can also add a few drops to your pillowcase for an extra dose of tranquility.
What we recommend? Peppermint oil may not be the first choice for inducing sleep, yet its benefits are noteworthy in fostering a sense of calmness. Its invigorating scent has a dual effect of clearing both your mind and nasal passages, offering relief and thus paving the way for a satisfying journey into sleep.
By diffusing peppermint oil in your bedroom or applying a peppermint pulse point roll on on your nape before bedtime, you not only enjoy its pleasant aroma but also experience rapid relief from any congestion and find yourself swiftly transitioning into a state of relaxation.
Minty-fresh dreams await: Tub Therapy Mrs. Fixit CBD Peppermint Roll On, $28 each
Sip on Herbal Teas
There's nothing quite like a warm cup of herbal tea to soothe your soul and prepare you for a restful night's sleep. Herbal teas like chamomile, valerian root, and passionflower are known for their relaxing properties.
Brew yourself a mug of your favorite herbal blend and sip it slowly as you unwind before bed. Not only will the warmth of the tea help to relax your body, but the soothing herbal flavors will calm your mind, making it easier to drift off into dreamland.
What we recommend? Chamomile tea is perhaps one of the most well-known sleep aids. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. Chamomile tea also has mild sedative effects, helping to relax muscles and calm the nervous system, making it easier to drift off into a peaceful slumber.
The lullaby in a cup: Harney & Sons Chamomile Herbal Tea, $11 for 20 sachets
Block Out Light or Use a Sleep Mask
First things first, let's set the stage for sleep success. Your bedroom should be a sanctuary of serenity, free from distractions and filled with comfort. Light can be a sneaky saboteur when it comes to falling asleep. We’re not just talking about your bedroom lamp, but did you know that the blue light emitted by your mobile screen can disrupt your body's natural sleep-wake cycle? That's why it's crucial to unplug at least an hour before bedtime.
Our bodies are wired to sleep when it's dark, so any stray beams of light creeping into your bedroom can disrupt your natural sleep cycle. That's where blackout curtains or a trusty sleep mask come into play.
By blocking out light sources, you're signaling to your brain that it's time to hit the hay. So dim the lights, slip on your mask, and let the darkness guide you into a deep and restful slumber.
And don't forget to keep the room cool – studies show that a slightly cooler temperature promotes better sleep. For optimal slumber, keep your bedroom temperature cozy, between 60 and 67 degrees Fahrenheit. So snuggle up under those blankets and let the coziness lull you to sleep.
It's lights out and mask on for a night of sweet dreams: Brooklinen Mulberry Silk Eyemask in Blush, $29 each
Listen to music
Consider incorporating soothing sounds or mellow music into your bedtime routine. While it may not be everyone's cup of tea, a 2019 study revealed that subjects who listened to music before bed reported sleeping better than those who did not.
Whether it's gentle nature sounds, calming instrumental music, or a favorite bedtime playlist, finding the right auditory backdrop can help quiet the mind and ease you into a more restful state. So, why not let the melodies of relaxation serenade you into dreamland?
Practice Relaxation Techniques
Last but not least, let's talk about the power of relaxation techniques for falling asleep naturally. From deep breathing exercises to progressive muscle relaxation, there are plenty of techniques you can use to calm your mind and prepare your body for sleep.
One of the most popular methods is the 4-7-8 breathing technique: inhale for four counts, hold your breath for seven counts, and exhale for eight counts. Repeat this cycle several times, focusing on each breath as it enters and leaves your body. Before you know it, you'll be drifting off into a peaceful slumber.
And there you have it – six simple ways to fall asleep naturally without popping any pills! Whether you're soaking in a CBD-infused bath, filling your room with calming scents, or practicing relaxation techniques, there's a method out there that's sure to work for you. So say goodbye to sleepless nights and hello to sweet dreams. Here's to a restful night's sleep and waking up feeling refreshed and rejuvenated. Happy snoozing!