21 ways to fall asleep quickly and naturally

Austin is a professional writer and researcher who has covered sleep science and sleep products for over a decade. You can also look for LED and fluorescent bulbs that contain a special coating inside that filters out some of the blue light. One type of music that has been investigated for its effects on relaxation is meditative binaural music12. In this type of music, the listener hears two different tones, one in each ear. Magnesium can be found in foods like fruits, vegetables, nuts, and seeds, but for a more targeted approach, try a supplement like sleep support+.

Sleep Hygiene

Before proceeding, I’ll briefly discuss four additional nutrients that are effective for insomnia. Because of kratom’s unique ability to enhance both relaxation and focus, hundreds of thousands of former opiate addicts have used kratom to get off of opiates. Although I didn’t try kratom specifically how to fall asleep without alcohol as a sleep aid, I slept very well after taking Classic Red Bali from Top Extracts. Of course, there are other helpful nutrients for alcohol recovery, like organic omega-3 fish oil and N-Acetyl Cysteine. However, these nutrients taste pretty terrible, so they’re not often found in blends.

The Sleep Gender Gap: Nighttime Disparities Between Women and Men

If you’re in recovery, your healthcare provider will need to weigh the risks and benefits of prescribing these medications for insomnia. There are also some relapse-prevention medications that can help promote sleep. This type of behavioral therapy works to improve your sleep efficiency, or the time you spend asleep divided by the time you spend in bed. In fact, 12-step recovery programs often refer to the factors that increase a person’s risk for relapse as HALT, standing for Hungry, Angry, Lonely, or Tired. Sleep disruptions may increase the risk that a person will feel tired, which might cause a person to reach for a drink if they feel like they can sleep sober. Treating anxiety can help reduce insomnia and improve overall sleep quality.

How Much Melatonin Do We Really Take?

You may find yourself in social situations where others are drinking. In that case, he recommends choosing a favorite drink to swap out for alcohol. “Over the last year, I have reduced my consumption to about 2-3 drinks per week — usually out at dinner with my wife — whereas before I was drinking 14 or more drinks a week,” he shares. Bhavsar first participated in Dry January in 2023 but has spent other months of the year without alcohol due to the positive experience. Not only was he hoping to improve his health, mental well-being, and sleep, but becoming a father was another motivating factor in his decision to begin to limit alcohol. You can log it in a journal or just check in with yourself in the morning.

Circadian Rhythm Fasting

“Although alcohol helps you relax, making falling asleep easier for some, 3 to 4 hours after falling asleep, people wake up and can’t get back to sleep.” Have one last small glass of water before bed, https://ecosoberhouse.com/ then fill a glass to keep on your nightstand in case you get thirsty later. Don’t drink too much water—you’ll just wake up through the night to go to the bathroom, time you could be sleeping.

To sleep better at night, it is important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes. Having the best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains.Your sheets and blankets play a major role in helping your bed feel inviting.

Sunlight contains the blue wavelength of light24 that communicates to our brain that it’s daytime. If you must drink caffeinated beverages (which has its benefits, by the way), try to finish more than six hours before bed to avoid messing with your shut-eye. Regular exercise has many benefits, from heart health to bone strength, but did you know it can also help you sleep at night? In fact, one small study found that participating in a six-month exercise program helped participants fall asleep almost 10 minutes faster19 on average. Research suggests that listening to music can be effective at improving sleep quality, especially in individuals who need additional help falling asleep11.

• When alcohol interferes with sleep, it can have far-reaching consequences on various aspects of health and daily life.
• Paradoxically, some individuals may experience increased sleep disturbances during this period.
• Sleep deprivation can be as impairing as being drunk, so the benefits of consistently good sleep cannot be overstated.
• Alcohol also causes the body to become dehydrated and prevents REM sleep, the most important stage of the sleep cycle.