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10 All-Natural Ways To Fall Asleep Quickly Without Taking Any Medicine

 It's a vicious cycle. It's not a pretty thought to think about where that cycle leads--especially if you know how important sleep is to your health, your memory, and your sense of wellbeing. But if you can learn a few methods or use of natural remedies to fall asleep, without becoming dependent on symptom-inducing sleeping pills, then you can break the cycle and prepare for sleep.

1. Listen to music or a nature recording.

Repetitive sounds and calming music can help you unwind, as long as it doesn't keep your mind alert. Specifically, you can lull yourself with music between 60 to 80 beats per minute. And besides helping you fall asleep, 45 minutes of classical music can improve sleep quality.

2. Find your 'happy place.'

To get your mind off all the worries of the day, you can lead your mind to a happy place by picturing a place that makes you feel calm but is engaging enough to keep your attention. As a part of an Oxford Study, insomniacs that imagined a relaxing scene were able to fall asleep twenty minutes faster than those who did not.

3. '4-7-8'

What are these enigmatic numbers? One short of a pin or a string like "Lost"? No, actually it's a method that's helped people fall asleep in less than a minute by increasing the oxygen in your bloodstream, slowing your heart rate, and releasing carbon-dioxide. It's a simple procedure and you can read how to do it from author Dr. Andrew Weil.

4. Wear socks.

This one is counter-intuitive at first. You want to let your feet breathe after a whole day in shoes and socks. And colder internal temperatures are good for sleep. But according to "Nature," researchers found that redirecting blood flow from your extremities (feet and hands) by warming them to your core cools down your body and works with melatonin to make you sleepy.

5. Use reverse-psychology on yourself.

By telling yourself to stay up, you can take away some of that pressure to make yourself fall asleep. Don't buy it? Researchers at the University of Glasgow found this "paradoxical intention" helped insomniacs fall asleep faster.

6. Take 10 minutes to do something.

If you've been in bed for 15 minutes and hitting a wall in between you and sleep, try getting out of bed and doing something tactile that also activates your mind. Researchers suggest jigsaw puzzles or coloring books but strongly warn against anything with a screen. The trick reinforces the idea that your bedroom is where you sleep, not where you stay awake.

7. Blow bubbles.

Being a kid again could be your secret to falling asleep as fast as you did way back then. By blowing bubbles before bed, you force yourself to consistently take deep breaths without having to focus on it. Plus, the visual of the bubble distracts you and captures your attention.

8. Relax your body with progressive relaxation.

If you've ever tried a meditative talk down guide, you might have heard them directing you to tense and relax your muscles. It's called progressive relaxation and it brings relaxation to your whole body. All you have to do is tense the muscles in your toe for five seconds and release for thirty and repeat the process working up through all the muscles in your body. You can also try starting at your head and work down to see if that takes you to calm and comfortable place even faster. Always get right mattress for your body to get maximum body support.

9. Take a warm shower.

Just like we learned with the going to bed with socks on tip, any drop in your body pressure is good for sleep. That's because it slows your metabolism faster than it would normally which prepares your body to go into sleep mode. By taking a hot shower about an hour before bed, you can relax and unwind and enjoy the shower. Then, when your body temperature cools down, you can go to bed in a much sleepier state than you were before. Experts say this is a great activity to make into your daily routine. The more you are able to regulate the conditions of the body on a regular basis, you strengthen your internal clock and make your body automatically sleepy when you want to go to bed at night.

10. Have a candlelight dinner.

Your circadian rhythm has a big influence on your ability to sleep by releasing chemicals at certain points of your day. When it releases melatonin, you feel sleepy. But in the modern world, we confuse our circadian rhythms by living with light cues that don't reflect the night time that we are biologically set to fall asleep to. It's also just a great scene we don't enjoy very often: joining our loved one in a beautiful place to enjoy a meal. By cutting down on light, you can have a romantic evening, followed by a peaceful night sleep.

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