Simple Tips To Falling Asleep Without Drugs, Supplements Or Gadgets

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Tips For Falling AsleepWe could all use some good tips to falling asleep to help us get past the anxiety of our busy days and find restful sleep. Do you have trouble falling asleep? Me too, off and on.

Thank goodness it’s only sometimes or I don’t know what I would do. I just don’t want to take sleeping pills to help me fall asleep, personally.

If you’re like me, when insomnia strikes all we want to know right then are a few simple tips to falling asleep.  Preferably without drugs, supplements or gadgets.

When our insomnia is because of the stress of worrying over our kids, the bills or a loved one’s health the best way to dissolve that stress is to relax, right?

Well that’s the problem, right?  How can we fall asleep fast if we’re stressing out over falling asleep?

In my own case, I find that I cannot fall asleep if I can’t stop thinking about the things that worry me.  Does that happen to you?

The more we think and worry, the more we tense up.  Soon we chase all chances of sleep away for awhile.

Over the years, I’ve picked up a few tips to falling asleep that have helped reduce my insomnia, as well as improve the quality of my sleep.

Whenever I start to have problems sleeping, especially if it’s because my stress level is through the roof, I have to stop myself and go through these tips for falling asleep.

You won’t believe how much they can help!

If all  you want is to relax and fall asleep, these tips may help you.  Remember though, if you have chronic problems falling asleep and these tips don’t work, it’s time to talk to your doctor about it.

Deep Breathing For Relaxation

Tips For Falling Asleep
Angel Sleeps by planetchopstick on Flickr, via Commons 2.0

Now I’m no doctor or sleep therapist, but I’ll share with you a breathing exercise my mother taught me that helps me relax so that I can fall asleep.

This is really one of my ‘go to’ tips to falling asleep because it works the best for me. Your mileage may vary.

The way I learned it, you can do this exercise whether you’re laying down in bed or sitting comfortably in a chair. If I’m trying to fall asleep, I just do the exercise right there in bed.

This is a breathing exercise, so you’ll be doing a series of deep breathing exercises to reduce your anxiety and this is how we can fall asleep faster – when that stress monster is vanquished.

  1. Relax as much as you can. Close your eyes and inhale as deep as you can to the count of four. Toss every thought out of your mind as you’re inhaling and think only about taking in that breath.
  2. Then, go ahead and exhale, rather than hold that breath. The point is to exhale every bit of that air out of your lungs – with your mouth open. Concentrate on that breath like it’s the only thing in the world that exists and keep any other thoughts from interfering with the exhale.

This video shows a breathing exercise very similar to the way I learned mine. Take a look and try it out. Remember, it’s not about ‘doing’ the exercise right, it’s about the end result – relaxing ourselves so that we can get a good night’s sleep.


That’s it.  Nice and simple – nothing strenuous or hard.  When my mom was guiding me through the exercise, she gave me another sweet tip that I still find helpful.

Mom’s Best Tips To Falling Asleep

If I’m especially worried about something or just really tense because I can’t fall asleep, then I imagine myself actually putting the problem in a package like a box and pushing it out of my body and spirit as I exhale with my mouth open. Exhale your cares away is how mom put it.

Let me tell you, if you want to know how to fall asleep fast, this was the ticket for me.  It may sound weird, but when you actually try it you’ll see. When you first start doing this, it’s going to feel crazy awkward and you’ll think you really never will sleep again. It will be ok.

Another of her great tips was to imagine myself in a favorite place.  I kind of turned it into calling up a favorite memory.  Both work wonderfully.  Put yourself in that place.  Look around as if you were really there.  I love drifting off to these.

First, I’ll bet you a cup of coffee (just kidding) you’ll be asleep before you know it. Secondly, with practice it becomes a relaxing treat you can use anytime.

Relaxing Your Body As A Relaxation Technique

Another of my favorite relaxation techniques is to consciously and systematically relax each part of my body, one part at a time. By concentrating on relaxing my feet, my ankles, my legs, my thighs and so on, I help my body let go of the tension I put it under when I stress over stuff. That in turn, helps me drift off to sleep.

How this works is that we push away those thoughts and worries that are filling us with anxiety and stress systematically as we concentrate on each part of the body we are relaxing. That’s very important. Don’t think about anything else as you concentrate on each part of your body that you want to relax in turn.

Sometimes I start with my toes – concentrating on moving them softly and feeling them actually relax. As we work our way up section by section, we feel the tension and anxiety just melt away. If a worrying thought tries to make its way into your mind, gently push it away and concentrate on relaxing your body, a little at a time.

Again, it’s not about ‘doing it right;’ it’s really about focusing our concentration on our breathing or on relaxing our bodies to allow us to slip into restful sleep. Don’t think about anything else except your breathing or except relaxing that one part of your body at a time.

Yoga To Help You Sleep

And finally, if you know me, you know I love yoga. It’s good for my blood pressure. Good for my arthritis. Yoga can help us lose weight, too. But most importantly four our discussion is what we can receive from Yoga for our sleep.  That’s relaxation for our mind, body and spirit so that we can finally fall asleep. I try to do this routine once or twice a week. It feels wonderful when you’re done, all nice and flexible. Let me know if you enjoy it too.

These are relaxation techniques that I use when I’m having trouble sleeping. There are lots of similar relaxation techniques out there, so if these don’t help, try WebMD, the Mayo Clinic and most importantly – check with your doctor. It’s always a good idea to let your doctor know if you’re having a hard time sleeping. He can help too!

Got any tips for falling asleep you want to share? Share it with us in the comments below, I’d love to hear it!

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