Zonk Out: How to Fall Asleep Quickly & Naturally

If only we had an “off” switch—a way for us to wind down our brains, relax our bodies, and fall fast asleep at just the right moment. Many of us find it challenging to nod off on command—sleep can sometimes take hours to arrive, and panic tends to settle in around 1 AM when you still haven’t had a wink. At Liquid I.V., we’re on a mission to help people everywhere live better lives, and that includes helping you to sleep deep and wake up refreshed. We’ve compiled a step-by-step guide to help you prep for bedtime, so you’ll be halfway to dreamland by the time your head hits the pillow.

Step 1: Eat Enough—of the Right Stuff

If only we had an “off” switch—a way for us to wind down our brains, relax our bodies, and fall fast asleep at just the right moment. Many of us find it challenging to nod off on command—sleep can sometimes take hours to arrive, and panic tends to settle in around 1 AM when you still haven’t had a wink. At Liquid I.V., we’re on a mission to help people everywhere live better lives, and that includes helping you to sleep deep and wake up refreshed. We’ve compiled a step-by-step guide to help you prep for bedtime, so you’ll be halfway to dreamland by the time your head hits the pillow.

Step 1: Eat Enough—of the Right Stuff

It’s hard to fall asleep on an empty stomach. No matter how exhausted you are, falling asleep without eating enough can keep you tossing and turning until the wee hours. Stomach grumbles and the uncomfortable ache of hunger can keep you awake out of discomfort, but there’s a deeper reason why you don’t fall asleep on empty. When you’re hungry, your stomach sends a signal to your brain to remain alert—probably a physiological remnant of our hunter-gatherer ancestors.

Even if you do manage to fall asleep hungry, it won’t be that deep restorative sleep we all need—it’ll most likely be light and fitful. Our advice? Eat a light snack before bed—preferably one without sugar, chocolate, or caffeine—to keep you snoozing happily.  

Step 2: Turn Out the Lights

The production of melatonin in your body is triggered by darkness, which is why the bright glow of your cell phone has no place in your bed. Shut off the main lights in your living space about an hour before bedtime and leave on a smaller bedside lamp, to signal to your body that it’s time to wind down. Leave your phone far away from the bed—its light confuses our brains into thinking it’s daytime. Need your phone alarm to wake up? Invest in a cute alarm clock so you can keep your phone out of reach.

Step 3: Soak up the Heat

Nothing loosens your muscles like a hot bath or shower. 15 minutes in the heat can relax your body and promote that much-sought-after sleepiness. Plus, since your body temperature tends to decrease during sleep, the transition from the heat to room temperature once you leave the bath can trick your body into believing it’s time to sleep. Add some lavender essential oil to your bath for a relaxing bonus.

Step 4: Pour, Mix & Drink

It’s hard to fall asleep on an empty stomach. No matter how exhausted you are, falling asleep without eating enough can keep you tossing and turning until the wee hours. Stomach grumbles and the uncomfortable ache of hunger can keep you awake out of discomfort, but there’s a deeper reason why you don’t fall asleep on empty. When you’re hungry, your stomach sends a signal to your brain to remain alert—probably a physiological remnant of our hunter-gatherer ancestors. Even if you do manage to fall asleep hungry, it won’t be that deep restorative sleep we all need—it’ll most likely be light and fitful. Our advice? Eat a light snack before bed—preferably one without sugar, chocolate, or caffeine—to keep you snoozing happily.  

Step 2: Turn Out the Lights

The production of melatonin in your body is triggered by darkness, which is why the bright glow of your cell phone has no place in your bed. Shut off the main lights in your living space about an hour before bedtime and leave on a smaller bedside lamp, to signal to your body that it’s time to wind down. Leave your phone far away from the bed—its light confuses our brains into thinking it’s daytime. Need your phone alarm to wake up? Invest in a cute alarm clock so you can keep your phone out of reach.

Step 3: Soak up the Heat

Nothing loosens your muscles like a hot bath or shower. 15 minutes in the heat can relax your body and promote that much-sought-after sleepiness. Plus, since your body temperature tends to decrease during sleep, the transition from the heat to room temperature once you leave the bath can trick your body into believing it’s time to sleep. Add some lavender essential oil to your bath for a relaxing bonus.

Step 4: Pour, Mix & Drink

Introducing Liquid I.V. Sleep! Our new natural sleep aid has hit our digital shelves, and it’s going fast. Liquid I.V. Sleep utilizes Cellular Transport Technology, the breakthrough delivery system that makes Hydration Multiplier one of the fastest-growing hydration products on the market, to deliver sleep ingredients rapidly into your bloodstream. Our proprietary Sleep Blend includes melatonin, l-theanine, and Valerian root—three of the most powerful natural sleep aids out there—to help you ease into sleep faster. If you’re used to sleepless nights and can’t seem to catch enough shut-eye, pour some into 8 ounces of water, mix, and drink up!

EXTRA BONUS: Did you know dehydration can lead to a melatonin deficiency? When our bodies don't produce enough melatonin, they have no way of getting us into that delicious, hazy state that usually precedes sleep. Not good for would-be sleepers. Liquid I.V. Sleep actually provides hydration along with sleep ingredients, furthering your descent into peaceful slumber.

Step 5: Zen Out

You’ve prepped your body—now take care of your mind. If worry plays a part in your insomnia, there are several things you can do to still the mind. The internet offers thousands upon thousands of guided meditations and visualizations that can trick your brain into shutting off. You can also try the classic 4,7, 8 breathing exercise. Simply breathe in for a count of 4, hold for a count of 7, and release on a count of 8, and repeat until you drift off. Paying attention to your breathing can calm rogue thoughts and help you stay present. There are also several relaxation techniques, including tensing each area of your body, and then releasing the tension, that can get you out of your head and put you back into your body. Choose the exercise that jumps out to you, and watch your worried little head clear. You’ll be nodding off in no time.

What if a good night’s sleep (and a refreshed morning) could be as simple as following some simple steps? We think it could be! Remember, grab some Liquid I.V. Sleep to kick-start your wind-down.

Wellness Center

HYDRATION MULTIPLIER
Lemon Lime

HYDRATION MULTIPLIER
Açaí Berry

HYDRATION MULTIPLIER
Passion Fruit

HYDRATION MULTIPLIER
Variety Pack

Introducing Liquid I.V. Sleep! Our new natural sleep aid has hit our digital shelves, and it’s going fast. Liquid I.V. Sleep utilizes Cellular Transport Technology, the breakthrough delivery system that makes Hydration Multiplier one of the fastest-growing hydration products on the market, to deliver sleep ingredients rapidly into your bloodstream. Our proprietary Sleep Blend includes melatonin, l-theanine, and Valerian root—three of the most powerful natural sleep aids out there—to help you ease into sleep faster. If you’re used to sleepless nights and can’t seem to catch enough shut-eye, pour some into 8 ounces of water, mix, and drink up!

EXTRA BONUS: Did you know dehydration can lead to a melatonin deficiency? When our bodies don't produce enough melatonin, they have no way of getting us into that delicious, hazy state that usually precedes sleep. Not good for would-be sleepers. Liquid I.V. Sleep actually provides hydration along with sleep ingredients, furthering your descent into peaceful slumber.

Step 5: Zen Out

You’ve prepped your body—now take care of your mind. If worry plays a part in your insomnia, there are several things you can do to still the mind. The internet offers thousands upon thousands of guided meditations and visualizations that can trick your brain into shutting off. You can also try the classic 4,7, 8 breathing exercise. Simply breathe in for a count of 4, hold for a count of 7, and release on a count of 8, and repeat until you drift off. Paying attention to your breathing can calm rogue thoughts and help you stay present. There are also several relaxation techniques, including tensing each area of your body, and then releasing the tension, that can get you out of your head and put you back into your body. Choose the exercise that jumps out to you, and watch your worried little head clear. You’ll be nodding off in no time.

What if a good night’s sleep (and a refreshed morning) could be as simple as following some simple steps? We think it could be! Remember, grab some Liquid I.V. Sleep to kick-start your wind-down.

Wellness Center

HYDRATION MULTIPLIER
Lemon Lime

HYDRATION MULTIPLIER
Açaí Berry

HYDRATION MULTIPLIER
Passion Fruit

HYDRATION MULTIPLIER
Variety Pack




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