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How to fall asleep naturally: 10 home remedies for insomnia

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How to fall asleep naturally is an endless struggle for many of us. In the United States, at least 70 million people suffer from a sleep disorder. The most predominant being insomnia, which is occurs in more than 30% of the country’s adult population. In mild and moderate cases, it is possible to adopt new habits that will help you get a good night’s rest. Learn about 10 home remedies to fall asleep naturally.

The military method

According to Sharon Ackerman, the United States Army developed an infallible method to fall asleep in less than two minutes! This consists of five simple steps to follow. The first thing is to relax your facial muscles, release the tension in the shoulders while placing the arms to the side of the body, and start an inhalation and exhalation process, without forgetting to relax your legs. With this, people are expected to be able to fall asleep within a couple of minutes.

Breathing exercises help you sleep

Woman breathing to sleep

Breathing exercises are a perfect option to fall asleep naturally. However, if you suffer from heart or respiratory problems, remember to consult your doctor first. These exercises consist of slightly separating the lips and exhaling through the mouth. Then, you should breathe in through your nose to the count of four and hold your breath for seven seconds. The last step is to exhale, releasing the air for eight seconds.

Progressive muscle relaxation so you can sleep

The PMR technique, known as progressive muscle relaxation, helps relieve tension in the mind and body for the purpose of falling asleep. First, it is necessary to generate a slight muscular tension. The process of tensing the muscles and releasing this tension through relaxing your body helps to promote a sense of calm. According to experts, this technique works best when combined with breathing exercises.

Visualizations can help you sleep

Woman eyes closed to sleep

Do you want to fall asleep, but you have a hard time doing it? Try to take your mind to places of calm, peace and security, away from all the scenarios that can cause you anxiety. Connect that visualization with positive feelings. It can be the feeling of freedom or the peace of listening to the sounds of nature, such as birds singing or a waterfall falling.

A yoga routine

If you have a few free minutes a day, don’t hesitate to invest them in practicing at least 15 minutes of yoga before going to bed. This will help put your mind in a relaxed state, banishing the worries of the day that prevent you from falling asleep. In addition, you can practice your breathing exercises and release all the accumulated tension through light exercises that will help relax all the muscles in your body.

Aromatherapy is another way to sleep


According to recent scientific studies, aromatherapy has been shown to be an effective remedy for insomnia. Chamomile and lavender are two of the aromas that are believed to help you fall asleep the most. To obtain maximum benefits, it is recommended to practice breathing exercises that accompany the use of these aromas.

Guided Meditation

If you’re having trouble falling asleep, consider downloading a podcast or recording that contains a guided meditation — preferably one that’s recommended by an expert on the subject. Experts say that a guided meditation has a positive impact on the body, helping you fall asleep by creating a general sense of calm.

Take a warm shower


Taking a shower before bed can be an effective way to fall asleep quickly and help you relax muscle tension associated with difficulty adopting healthy sleep habits. Experts suggest taking a warm shower one to two hours before going to bed, as this can lower your body temperature and thus also send sleep signals to your body.

Avoid using electronic devices before bed

One way to reduce the risk of elevated cortisol levels is to turn off all electronic devices before bed or to keep them quiet and out of sight. This type of distraction, as well as the light emitted by the devices, can produce more stress, anxiety and lead to an unhealthy sleep pattern.

Avoid caffeine


If you suffer from insomnia or problems falling asleep, avoid caffeine consumption at all costs, as this could cause tachycardia and even trigger a severe anxiety episode. If you are a person who consumes coffee during the day, then experts recommend you avoid drinking it at least six hours before bed.

The post How to fall asleep naturally: 10 home remedies for insomnia appeared first on Mundo Hispanico.

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