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Natural ways to fall asleep without drugs

Try one gentle change tonight, then call 833.754.0554 if you want to talk through what is happening.

If this is close to what you’ve been living with, start with one conversation. You don’t have to be in crisis, and you don’t have to know what to call it. That’s our job.

Created by Tim Francis, SUD and Mental Health Content Specialist

Updated

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You do not have to solve every restless night at once or feel ashamed if sleeping pills, alcohol, or another substance has become part of the pattern.

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woman who is falling asleep naturally

Original article

Everyday self-care practices can support consistency, while preventing prescription drug addiction matters if medication use is becoming difficult to control.

If you’ve used sleeping pills for a long time and are not struggling with the ability to stop depending on them, it may be time to seek out help for sleeping pill addiction. Our trusted professionals at Women’s Recovery have the resources to help you to stop using drugs or alcohol. Our team can also help you get back to a restful night’s sleep where you are falling asleep naturally again. For more information about your sleeping pill addiction treatment options, reach out to Women’s Recovery today at 833.754.0554.

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Falling Asleep Naturally Is Possible Again

You may have used sleeping pills for a long time and struggled to stop doing so. You now find yourself unsure how to get through the night without them. Falling asleep without substances is hard to do once your body becomes addicted to these types of drugs. Depending on the medication you are using, you may need to reach out to your doctor to find out if you can stop them cold turkey.

Still, the question is, how can you start falling asleep naturally again? It is hard to do initially, but you can take a few simple steps that will make a big difference, such as:

  • Create a sleep schedule and stick to it. Try to go to bed at the same time each day and wake up at the same time, even if you want to keep sleeping. This routine is critical to good sleep.
  • During the day, make sure you have exposure to natural light. Get outside for a few minutes at a time several times a day. At night, make sure there’s no light in the room.
  • Relax prior to going to bed by taking a warm bath or using lavender-scented lotions. Make sure there is nothing creating noise in the room. Don’t watch TV. Your goal is to minimize stimulation in the hour before going to bed.
  • Get exercise every day. Aim for at least 30 minutes of exercise each day. This action not only burns through calories and helps you to be tired, but it also works out cortisol, a hormone that can keep your stress levels high for more extended periods.
  • Create a routine for going to bed. This wind-down period should remain the same each day as it can help encourage your mind to slow down.

Once you are in bed, falling asleep naturally means not thinking about many things. If you are finding yourself doing so, try to focus on the sound of a noise machine. There are also sleep apps you can download to your phone that can help ease your worries and reduce sleep distress.

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Consider Getting Sleeping Pill Addiction Treatment

If you are reliant on sleeping pills, it may be critically important for you to find an alternative for them. It may start with receiving help for drug addiction. Our team at Women’s Recovery offers a range of services to help you. These services include one-on-one support as you work through your addiction and rebuild your health. We can provide you with resources for improving your health, such as nutrition, exercise, and sleep.

Sleeping pill addiction is challenging and can create long-term health problems. Turn to our professionals now to learn more about the treatment options we can offer to you, including program such as:

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Find the Support You Need at Women’s Recovery

From learning how to overcome a sleeping pill addiction to managing anxiety effectively, our team at Women’s Recovery has the resources to help you make better decisions about your future. Falling asleep naturally can happen even if you’ve used drugs for a long time to do so. Your first step is to call our professionals at 833.754.0554 or connect with us online.

Common questions

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01 What is the best natural sleep habit to try first?

Start with a consistent wake time, a quieter evening, less late caffeine, and a bedroom that feels dark, cool, and calm. Give changes several nights rather than judging them after one difficult evening. If sleep problems persist or affect your safety and daily functioning, medical guidance can help identify appropriate care.

02 Why do I feel tired all day but awake at bedtime?

Feeling alert after getting into bed can reflect stress, an irregular schedule, stimulants, physical discomfort, or a sleep environment that keeps your brain engaged. Rather than forcing sleep, briefly move to a quiet, dim setting and return when drowsy. Persistent problems deserve attention from a healthcare professional.

03 How can I support a woman who is struggling with sleep?

A loved one can listen calmly, avoid criticism, and acknowledge how exhausting poor sleep can feel. Practical support might include protecting a quiet evening routine or helping her connect with care. If the first conversation goes poorly, she can still seek support from another trusted person or professional.

04 Does one bad night mean I have insomnia?

Not necessarily. One restless night can happen after stress, travel, illness, or a disrupted schedule. Concern grows when the pattern continues, interferes with work or relationships, or leads you to rely increasingly on alcohol or medication. A healthcare professional can assess possible causes and discuss suitable options.

05 How can I talk with Women’s Recovery about sleep and substance use?

You can call Women’s Recovery at 833.754.0554 for a private, conversation about sleep concerns alongside drug or alcohol use. You can share as much or as little as you choose. Women’s Recovery is located at 3801 E Florida Ave, Ste 650, Denver, CO 80210.

Evidence behind this page

Supporting health information

Read how we select health information sources and apply the Women’s Recovery editorial policy. These references provide general education and context; they do not establish an individual diagnosis, service, or treatment recommendation.

01 Mental Health, Drugs and Alcohol: How to Ask For Help? samhsa.gov View source 02 Drugs A to Z nida.nih.gov View source 03 Treatment Types for Mental Health, Drugs and Alcohol samhsa.gov View source
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