Few things can be as frustrating as a sleepless night. Whether it’s an isolated occurrence or you regularly find yourself tossing and turning, you likely would love a solution. Medications can provide temporary relief, but they bring side effects like appetite changes, upset stomach, and general impairment the next day. Fortunately, there are a few natural things you can do to fall asleep faster. Moderate Your Before-Sleep Beverages You likely wake up first thing in the morning and head straight for a cup of coffee. However, caffeine consumption later in the day has been connected to disrupted sleep. For best results, avoid caffeine for six hours before bedtime. If you opt for a glass of wine or “nightcap” to help you sleep, you may actually be hurting your quality of sleep. Indulging in a beverage before bedtime will also likely interrupt your slumber for a bathroom break, ultimately stealing from your quality of sleep. Instead of that before-bed drink, consider a handful of whole grains like popcorn or nuts as a midnight snack for better rest. Just Breathe Yogis may be on to something. Scientists have connected deep breathing to slowed activity in the brain. Not only can this help calm your anxiety, it can slow down your racing mind and help you drift off to sleep. There are numerous breathing exercises you can try, but the National Sleep Foundation recommends slow breathing combined with focused body relaxation exercises. Try to clear your mind as you’re doing so. You may feel like this isn’t working but more often than not, the next thing you know, it’s morning and you’ve awoken from a restful slumber. Stay Awake It may seem counterintuitive but forcing yourself to try to sleep can often be the worst thing you can do. One study found that insomniacs who were told to try to stay awake fell asleep faster than those who closed their eyes and worked hard to force sleep. Lie in bed, stare up at the ceiling, and challenge yourself to stay awake as long as possible…without your phone or tablet. Use Your Sense of Smell There’s a reason essential oils have become so popular. The sense of smell affects us on a subliminal level. There are multiple scents associated with sleep, the most popular of which is lavender. A study connected the smell of lavender with significant reduction in blood pressure, heart rate, and skin temperature—all helpful when you’re tossing and turning. Lucky for you, there’s an unlimited supply of lavender-scented products available, from pillow sprays to sleep masks. But you can also go all natural with a lavender plant on your bedside table. Soak Away the Stress When it comes to resting peacefully, time in your hot tub can do wonders. By enjoying an at-home hydrotherapy session in your hot tub or bathtub two hours before bedtime, you can not only reduce stress, but can get a better night’s rest as well. The sudden drop in body temperature sends a signal to your brain—think of it as a signal to relax—letting it know it’s time to prepare to rest. Learn more about how hydrotherapy can help you sleep better. Eight hours of quality sleep will ensure you’re well-rested and ready to tackle the day ahead. Once you get in the habit of engaging in a pre-sleep ritual that pays off, you’ll find that you’ve also removed the stress that insomnia can bring. Better sleep is just one of the many benefits of hydrotherapy. Explore more mind-blowing health benefits now.