If you struggle to fall asleep, you might be inclined to start using sleeping pills. While using sleeping pills for a very short time can help you if you’re suffering from acute insomnia, they can become addictive. If you’d rather fall asleep naturally, it’s important to have healthy habits like a set schedule and exercise routine. Your sleep environment is very important for sleep as well. Before going to bed, you should limit screen time and try to do something relaxing. And finally, when trying to fall asleep, some calming breathing techniques can be very helpful. Hopefully, you’ll be able to get a good night’s rest without resorting to using sleeping pills.

How to Fall Asleep Without Sleeping Pills: Avoid a Sleeping Pill Addiction

Healthy Habits

Healthy sleep without sleeping pills starts with healthy habits throughout the day. It’s important to have the same sleeping schedule every day – even on the weekends. Set a time that allows you to get at least 7-9 hours of sleep. Make sure that you exercise each day for at least thirty minutes. But avoid high-intensity workouts right before bed. Instead, if you want to exercise in the evening, opt for calming yoga. Finally, make sure that you get plenty of natural sunlight during the day. Exposure to sunlight during the day can help with your body’s natural circadian rhythm.

Sleep Environment

Another thing to consider if you’re having trouble falling asleep without sleeping pills is your sleep environment. You should have a comfortable bed with supportive pillows. If you are a side sleeper, have a small pillow between your knees to support your spine. Make sure that you have the temperature in a comfortable setting. Try to make your room as dark as possible. Blackout shades can be very helpful if your room has a lot of light. In addition, if you are disturbed easily by noise, consider a white noise machine or earplugs.

Before Bed

Before bed, a calming routine can help you fall asleep without sleeping pills. Try to take a warm bath or shower before bed. Many find that using scented lotion can help, particularly lavender. You can also drink warm milk. The most important thing is to put down your phone and avoid screen time at least thirty minutes before trying to go to bed. The blue light in our phones can hinder the body’s ability to produce the hormones that help with sleep. Opt for reading a few pages of a book instead.

Calming Techniques

Finally, if you’re in the bed and still struggling to fall asleep but don’t want to turn to sleeping pills, try some calming breathing techniques. There are many types of meditation and breathing techniques you can use. An easy one to try is 4-7-8 breathing. Inhale for 4 counts, hold your breath for 7 counts, and exhale slowly for 8 counts. This will force your body to focus on breathing and calm down. You can also try to focus on your muscles from your toes all the way to your head and work on relaxing each one as you move up your body.

Sleeping pills can be helpful if you are suffering from short-term sleep problems. However, if your sleep issues continue, it can be addicting to take sleeping pills. It’s really best to train your body to fall asleep on its own. Try establishing healthy habits of getting plenty of sunlight and exercise each day. Make your sleeping environment inviting and as calming as possible. Try to avoid screens before bed and opt for a warm bath or reading instead. And finally, try focused breathing to help you calm down and fall asleep. Hopefully, you’ll be able to use some of these tips to enjoy a good night’s sleep in the future.