How to Fall Asleep without Medication

Are you having trouble falling asleep? Does nothing seem to help? Do you wake up irritable and cranky? Well no more! These tips will help you fall asleep without medication tonight and every night!

Instructions

1. Exercise, besides being healthy for the body, can actually help you sleep better at night. Just be sure and don't exercise too close to bedtime. The stimulation from exercise raises the body temperature and your body needs cooler temperatures to fall asleep.

2. Dim the lights in the house an hour or two before you hit the hay. This triggers a chemical change in the body and sends a signal that you're winding down and getting ready to sleep.

3. Avoid taking a nap. If you feel that tired, take a short power nap (5-10 minutes at the most, otherwise you will fall into too deep a sleep and be more tired when you get up) and take that nap early on in the day. The closer the nap is to bedtime, the more likely it will affect how you fall asleep and when.

4. Smoking, alcohol, and caffeine. Avoid them for hours before bedtime. Of course, I would be remote if I did not mention that it is best to quit smoking for your health, to only drink responsibly, and that caffeine is only good in moderation.

5. If none of these work then you might want to look at your bed. Is it old? When was the last time you bought a mattress? Is the mattress too firm or soft? Is your pillow too flat? These could all affect how well you sleep at night.

6. When you are not sleeping, do not be in bed. Do not go your homework in bed. Do not watch TV in bed (unless it helps you fall asleep). Use your bed for sleep and love-making only.

7. This one is a biggie: if you set the alarm to get up for work during the week, then set it on the weekends too. It may be tempting to 'catch up' on sleep during the weekends but our bodies aren't wired that way. We need consistent good sleep, every night.

8. Follow these steps and you should be sleeping soundly and feeling well rested when you wake up in the morning! Good night and have sweet dreams!

Tips & Warnings

• It make take a few weeks before you notice a difference but these tips will work. Just stick to 'em and you'll be able to fall asleep without medication!

• Avoid stress. It can negatively affect sleep.

• Don't go to bed hungry. You'll just get more hungry as the night goes on and listening to it rumble all night isn't as pleasant as listening to the ocean lull you to sleep. Get a small snack and go back to bed.

• If nothing works, it may be time to see a doctor. You could have sleep apnea, a condition that causes you to stop breathing during your sleep. There are other sleep disorders as well that could prevent a good nights sleep. It's best to talk to your doctor if you feel that a medical condition could be preventing you from getting a good nights sleep.