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Modern life, with its stresses and responsibilities, deprives many
of us of much needed sleep and
rest so here are some old fashioned tips on how to fall asleep
fast. The habit of
being awake during the day and sleeping at night is not
inborn in us. It is an old
Primitive man felt helpless
in the dark, so he adopted
the practice of devoting
the hours of night to sleep.
In former times man’s life was more regular and more natural, with fewer
because he was more resigned to his condition than we are. So sleep came
to him spontaneously,
and when he was worn out by physical labor he recovered his strength
Many treatments for sleeplessness and insomnia have been tried through the
years and some of
these old-fashioned “sleep recipes” are still around today. So
try out these tips on how to fall asleep fast.
Warm Milk - This old stand-by is well known and it is recognized
today as being one of the
quickest and easiest methods of helping one fall asleep fast. Simply pour your
milk into a pan or
suitable container and place it on your stove for a few minutes to warm
it. (Do not boil it) Drink a
glass or cup of Warm Milk before retiring. The calcium content of Milk has
a sedative effect on
the nervous system.
Lemon-Rind Tea - Use the rind of one Lemon to a quart of Water.
Wash and dry the Lemon well.
Peel it, retaining only the yellow part of the peel. Put this into a
teapot. Pour on Boiling Water and
let it infuse for five minutes. Sweeten with Honey or Brown Sugar and
drink before bedtime.
Apples - This is an old English favorite. Eat a large Apple,
chewing it slowly, skin and all, before
going to bed.
Hot Baths - Hot Water is a sedative, and Water is a “source of
joy.” Combine the two and wash
your cares away with lots of Water. A bath, to be truly relaxing, should
be taken at 100 degrees
Fahrenheit. Put a cold compress on your forehead. Add Hot Water as the
bath cools—and soak for
20 minutes or half an hour (with a book or a newspaper so that you don’t
Walking - A walk after dinner can be beneficial, especially for
people working at desks or who
are in their cars a lot. The advantage of walking is that it aerates your
lungs, and oxygen promotes
sleep. This is probably one of the best tips on how to fall asleep
Valerian Tea - Make a cup of tea with 10 drops of liquid Valerian
Extract in a cup of Hot Water
30 minutes before retiring. You can buy the herb Valerian at certain
pharmacies or at a health food
store. (Valerian acts as a mild sedative.)
Herbal Pillow - Some herbs promote slumber naturally, without side
effects. Create an Herbal
Pillow with a piece of 8 - inch x 8 inch fabric, fold in half and sew two
sides together. Leave one
side open for stuffing. Soft material is recommended. Stuff the pillow
with a mixture of Lavender,
Hops, Chamomile and Rose Petals. When stuffed, sew the pillow closed and
place it next to your
head. Fluff it before going to bed at night to release the soothing odors.
Caution: These How to Fall Asleep Fast and herbal formulas are printed as
information only. We make no
claims as to the safety and effectiveness of any of the remedies listed.
Insomnia may be a sign of a
more serious problem. Consult your doctor or pharmacist if you have sleep
problems. However, if
you don't have a medical issue you will probably find that several of
these How to Fall Asleep Fast
will teach your body how to fall asleep fast.
What about a glass of warm milk? This old-fashioned home
remedy contains the chemical tryptophan, which might have some sleep-inducing
properties in and of itself. But it's worth trying for another reason.
"It's the soothing routine that's important." "If you're too
alert, you're not going to fall asleep." Winding down with a book, a
glass of milk, soaking in a hot tub, or other regular routines set the stage
for a good night's sleep.
More good sleep habits:
- Go to bed at the same time each night.
- Reserve your bed for sleep. Watch television or read in another room.
- Avoid caffeine, alcohol and cigarettes, especially in the afternoon and
- Don't lie in bed watching the clock. If you can't fall asleep within
half an hour, get up and listen to calming music or read.
- Exercise 20 to 30 minutes at least three days a week—but not too close
- Limit naps and don't nap longer than 30 minutes.
- Take a walk outside during the day.
- Sleep in a cool, quiet, dark room. Wear earplugs or eyeshades to block
out light and sound.
- Sleep on good bedding.
- Limit drinking liquids a few hours before bedtime.
- Don't go to bed hungry or overstuffed; both may cause physical
- Save scary movies, strenuous exercise, and serious family arguments for