What provides immediate relief for sleep troubles?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.If you are eager to get to sleep now, you need fast-acting solutions. Glycine excels in its ability to lower core temperature in as little as 30 minutes. Pairing supplements with behavioral strategies also creates a powerful synergy. This combination may result in immediate relief instead of relying on single solutions. Keep safety as your top priority when you want to fall asleep now!
Glycine Activation
- 3 grams dissolved in warm water
- Lowers core body temperature within 20-30 minutes
- Triggers natural sleep initiation physiology
- Combine with cool room (65°F/18°C) for maximum effect
Magnesium Bath Combo
- 2 cups Epsom salts in 100°F (38°C) water
- Soak for 20 minutes before bedtime
- Enhances glycine absorption through skin
- Muscle relaxation occurs within 15 minutes
Sensory Optimization
- Lavender aromatherapy: 4 drops in diffuser
- Complete darkness using blackout curtains
- White noise at 50 decibels frequency
- Cool room temperature maintenance
Digital detox is a valuable exercise that can be completed within an hour. Avoid screens for at least 90 minutes before bedtime to reduce exposure to blue light. Natural melatonin production starts to increase. Combine with dark environment optimization using blackout curtains. Darkness cues your brain to shift into a sleep mode.
Lavender essential oil aromatherapy, delivered through olfactory pathways, helps soothe a dysregulated nervous system as it penetrates the brain. Diffuse 4 drops of lavender essential oil in a diffuser for 45 minutes before going to bed. The scent molecules attach themselves to the GABA receptor sites within the brain. Thus, lavender can evoke a relaxation response similar to that of a mild sedative, without the side effects associated with other sedatives. Swaddle your baby in meditation and you'll get an even bigger bang for your buck!
Safety concerns are paramount for immediacy. Glycine has kidney function concerns with high doses. Don't use multiple supplements/approaches together without professional guidance. Stop immediately if you experience negative consequences, such as nausea or dizziness. Write down your reactions in a sleep journal to track patterns.
Read the full article: 10 Natural Sleep Aids That Work
