Falling asleep can be a hurdle when you frequently suffer from insomnia. Sometimes simple changes to your environment or non-medication treatments can solve the problem.
Start With Your Environment
Your sleep environment might be the culprit when you have insomnia. A major problem is electronics in the bedroom. If your bed has become an office or where you visit social media, you should stop. Make a point to avoid using as many electronics as possible, especially as it nears bedtime. If you must have an electronic device, limit your usage to what is necessary and use the nighttime mode, which filters lights that make you stay awake. Some changes to your bed might also help, such as using a mattress pad and pillow that radiates heat away from your body. Although there are individual preferences for temperature as you sleep, the human body generally prefers to be slightly cool while sleeping.
Melatonin is a natural chemical made in the brain to promote sleep. Some people who have used melatonin and found it unhelpful may have misused the supplement or had false expectations of what it does. Melatonin is not a sleeping pill, so it will not force you into sleep. The supplement advances your sleep phase, making it easier to fall asleep faster. Using any stimulants or having the lights on will counteract melatonin, so you need to continue good sleep practices. Take melatonin an hour before bed and use this time to begin winding-down for the night. Magnesium is another supplement that may help with sleep. Try eating almonds, dark chocolate, or pumpkin seeds as a nighttime snack, since they are magnesium-rich foods.
Use Soothing Sounds
Soothing sounds are a way to relax as your bedtime approaches and may help you drift to sleep. Everyone is different in what sounds they find relaxing. You want a sound to help you sleep that is consistent, not music, which can have vocals or changes in rhythm that might be more of a distraction. The sound of water crashing on the beach or birds chirping can be comforting for some people. Try different sounds to see what you prefer and what makes you feel most relaxed. Ideally, you will use wireless earbuds to listen to these sounds, since you do not have to be attached to your phone and the earbuds can remain in your ear comfortably if you fall asleep.
There are several ways to promote sleep without using sleeping pills. Making changes to your bedtime routine and sticking with these changes can make the most difference in falling asleep.