4 Natural Ways to Fall Asleep Faster


This weekend marks the beginning of Daylight Saving Time, which brings us one more hour of daylight but takes away a precious hour of sleep. Stay on track with healthy bedtime habits that will allow you to sleep longer and more soundly.

It’s easy to become sleep deprived with time changes, distractions (hello, Netflix binge!), long work hours and family demands — just to name a few. We’re busy people who sometimes fall off our healthy routine and start to drink too much caffeine, work too hard, skip our workouts and end up sleep deprived. Instead of popping a sleeping pill, try a combination of these natural remedies for sleep deprivation.

Fall Asleep Faster with These Natural Tips:

  1. Move your body. No matter how busy you are, if you tire out your body, you’ll sleep better. A few great workout ideas that you can easily fit into your schedule include a 20-minute cardio workout (a walk up a hill, a hike, treadmill workout or elliptical) or a yoga routine. Remember this caveat, though: If you workout too late, you’ll disrupt your body’s natural rhythm and may not be able to sleep.
  2. Meditate. If you’re physically tired but your mind can’t calm down, think about meditating for at least five minutes before you go to sleep. Sit on your bed however it’s comfortable, close your eyes, and take a deep breath in through your nose and then out through your mouth. Let every thought pass by as if you’re watching them from a park bench, without judgment.
  3. Write down your thoughts. If you find yourself building a list of things you need to do the next day while you’re supposed to be relaxing and trying to sleep, take a few minutes every night before bedtime to write down all the thoughts bouncing through your mind. That way, you can clear your mind before you go to sleep, and you won’t have to worry you’re going to forget something.
  4. Drink tea. Tea is warm and calming. Avoid any teas with caffeine (most herbal teas are caffeine-free). Popular (and tasty) comforting teas include chamomile, lavender and peppermint.

What are your go-to tips for enjoying some much-needed (and often elusive) peaceful slumber? Share your ideas in the comments. And if you need inspiration for other ways to lead a healthier lifestyle — including some that will likely contribute to a better night’s sleep — learn more about Renown’s Health Improvement Program.