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Natural Ways to Get Sleepy

Insomnia, or sleep difficulty, is a common condition most people suffer at some time during their life. Oftentimes, not being able to sleep is frustrating and can greatly affect a person's behavior and abilities during the day. For a person experiencing difficulty falling or staying asleep, there are several natural ways to induce sleep.

  1. Meditation

    • Meditation, the practice of focusing on a peaceful and calming thought or image, is useful for inducing sleep. Typically when a person practices meditation, the brainwaves slow, calm and encourage a sleepy state. To practice this technique, settle into a comfortable sleeping position and take deep breaths through the nose. Quite the mind and focus on calming thoughts and images. Continue to meditate until reaching a relaxed and sleepy state.

    Progressive Muscle Relaxation

    • Progressive muscle relaxation is a useful practice that involves both the body and the mind to induce sleep. To use this technique, settle into a comfortable sleeping position and relax the muscles, starting with the group of muscles in the feet. Slowly move upward and relax the muscles in the calves and thighs, pelvis and abdomen, chest and neck and finally the muscles of the head and face. This technique encourages sleep by placing a person in a deep state of relaxation.

    Awareness Breathing

    • Awareness breathing, or focused breathing, is another beneficial technique for inducing sleep. Typically, breathing techniques are beneficial for calming the mind and body as well as disconnecting from the various stresses of the day. To practice awareness breathing, settle into a comfortable sleeping position and take deep, slow breaths. Concentrate on the natural rhythm of the inhales and exhales, and focus on the breath traveling through the body. Continue awareness breathing until you reach a sleepy state.

    Essential Oils

    • Certain essential oils, concentrated extracts from leaves, seeds, blossoms or roots of plants, are beneficial for inducing sleep and for encouraging higher-quality sleep. To use essential oils, apply up to three drops of the desired oil on the pillow, under the pillowcase. Refresh the drops with every bedding change. Oils to use include lavender, geranium, clary sage and Roman chamomile.

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