If you’re hesitant about resorting to sleeping pills to get a decent amount of shut-eye, that’s probably a good thing.
According to the Substance Abuse and Mental Health Services Administration, emergency room visits pertaining to the active ingredient in many prescription sleeping pills nearly doubled in a five-year period. The problem stems from multiple issues including misuse of the drug (accidental or intentional), taking them while consuming alcohol and each person’s ability to metabolize the drug differently. Additionally, many people tend not to think of them as something that can compromise health, opting to take them freely and regularly.
“People think they’re pretty much benign, but there are definitely problems there,” says Carl Bazil, M.D., director of sleep and epilepsy at Columbia University. He explains that more people need to use them on a temporary basis. “Yes, they’re a quick fix to help you get a good night’s sleep temporarily, but they’re not a long-term solution to sleep problems in general—and they can be dangerous if used incorrectly.”
Safer ways to fall asleep and remain soundly in that state exist. Here’s a look at the top five ways to fall asleep naturally.
Top 5 Ways to Fall Asleep Safely and Naturally
1. Turn to Aromatherapy
Lavender in particular has been shown in several studies to help people fall asleep faster, and stay that way longer.
Surrounding yourself with the scent can occur in a variety of ways. Some opt to use its essential oil, but it can also be beneficial as a body scrub or when inhaled during use as an eye mask.(2)
2. Meditate
Studies have found that those who meditate sleep better than those who don’t.
The practice doesn’t require that one is a master at the act as even simple deep breathing techniques and engaging in mindfulness can help unclutter the mind and lead to a deeper sleep.(2)
3. Exercise
A poll conducted by the National Sleep Foundation discovered that people sleep better when they regularly engage in physical activity, even just moderately.
“The evidence is out there that people who are even getting mild exercise are sleeping better than those who aren’t,” says Michael A. Grandner, Ph.D., of the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania. “If that doesn’t convince you to exercise even just a little, we don’t know what will.”(2)
4. Eat Nuts and Seeds
Nuts like cashews and sesame seeds and pumpkin seeds are very good ways to help a person fall asleep. They contain amino acids and nutrients that lead to restfulness, making it easier for many people to doze off faster.(3)
5. Enjoy More Vitamin B-Rich Foods
It’s been found that those lacking vitamin B in their system are more prone to sleep disturbances and stress. Therefore, eating a diet rich in the vitamin can be beneficial.
Dark leafy greens, beans and oranges are very good sources of vitamin B, so eating more of these foods may increase a person’s ability to have a restful night’s sleep.(3)
Sources for this article include:
(1) http://www.womenshealthmag.com/
(2) http://www.huffingtonpost.com/
(3) http://www.livestrong.com/
