How do I get sleep fast enough without using any prescribed pills?
1. Read a book
An individual’s sleep can be affected by anxious thoughts, which may be prevented by reading books. However, reading books that provoke strong emotional reactions is not advised.
2. Try meditation or mindfulness.
Meditation and mindfulness can reduce anxiety and disrupt sleep. You can use these techniques to calm a restless mind, distract a person from their thoughts and help them fall asleep faster. Mindfulness meditation improved sleep quality in older adults with sleeping difficulties compared with those who did not practice mindfulness.
3. Try counting
Counting down slowly from 100 is a traditional way to induce sleep. Boredom may play a role, as it might distract the individual from anxious thoughts and distract them from anxious thoughts. Get the room temperature right. Too much heat or cold can seriously affect a person’s ability to sleep. People feel most comfortable at different temperatures, so it is essential to try out a variety of temperatures. However, for optimal sleep, the National Sleep Foundation recommends a room temperature of 60-67°F (16-19oC).
4. Try aromatherapy
Aromatherapy has long been used to induce relaxation and sleep. Many people use lavender oil to help them sleep. According to a study conducted on 31 young adults, lavender oil can improve sleep quality. It has also been reported that the participants felt more energetic after waking up.
5. Listen to music
While listening to relaxing music before bed may not benefit everyone, some benefit from it. Each individual’s response to music will be different. Some people may find music too stimulating, while others may feel anxious and sleepless.