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Updated by Fusion 360 on Jan 04, 2014
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How to fall asleep fast without prescriptions

In the United States alone around 60 million prescriptions are filled each year for sleeping pills or tranquilizers. As the need grows for prescriptions drugs to help you fall asleep fast and stay asleep, so do concerns about their safety and efficacy. Before turning to prescriptions, try these ideas to help lull you into dreamland.

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1. Warm milk

1. Warm milk

Though thought to be an old wives tale, researchers now believe it may actually have a physiological effect on sleep. While there is not really enough tryptophan in milk to cause sleep there may be a learned connection between drinking warm milk and falling asleep as a baby (breastfeeding or a warm bottle) and how our bodies react as an adult.

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2. Take a warm bath

2. Take a warm bath

A small study found that when you take a bath before bed you have a better chance of falling asleep faster, and have a better quality of sleep as well. It slightly raises body temperature and when you get out the drop in temperature will mimic how the brain triggers a natural temperature drop so it can prepare for sleep.

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3. Progressive muscle relaxation

3. Progressive muscle relaxation

Systematically tensing and releasing all the muscle groups in your body is another trick to help you fall asleep fast:

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4. Sweat

4. Sweat

The timing or type of exercise isn’t as important as just moving. Even people who only do mild exercises fall asleep faster and report better sleep quality than those who don’t. If being tense and anxious is your problem, try yoga. Yoga is physical but also mind quieting.

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5. Natural supplements

5. Natural supplements

Melatonin and Valerian are two well known supplements that can reset your body clock and be a natural relaxant. Another supplement is L-theanine. It is an amino acid said to promote deep sleep. Lemon Balm, a lemon scented member of the mint family, has been used for centuries as a tea to promote falling asleep. Other benefits of Lemon balm include less anxiety, agitation and better digestion. Before turning to a prescription medicine try one of these natural supplements to fall asleep fast.

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5. Natural supplements

5. Natural supplements

Melatonin and Valerian are two well known supplements that can reset your body clock and be a natural relaxant. Another supplement is L-theanine. It is an amino acid said to promote deep sleep. Lemon Balm, a lemon scented member of the mint family, has been used for centuries as a tea to promote falling asleep. Other benefits of Lemon balm include less anxiety, agitation and better digestion. Before turning to a prescription medicine try one of these natural supplements to fall asleep fast.

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