3 Ways to Help You Doze Off Quickly and Naturally

Despite our best attempts, we all have those nights where we just can’t fall asleep. We roll around in bed, tossing and turning to find that perfect spot. But the hours keep ticking away, closer and closer to sunrise.

If this sounds like you, you aren’t alone. Insomnia (difficulty falling and remaining asleep) affects many of us. In fact, some studies estimate that almost a third of the population suffers from chronic insomnia!

The occasional bad night of sleep isn’t the end of the world. But if left unchecked, insomnia can begin taking a major toll on your overall health. So, if you need some help getting that quality shut-eye you so deserve, here are three powerful ways to get you to dreamland in no time:

1. Set the Mood

Is your bedroom optimized for the best sleep possible? Some factors to consider are:

  • Support – Are your bed and pillows providing you the right levels of support?
  • Temperature – What temperature is your room? Cool rooms can help you fall asleep quicker and get higher quality Zzzz’s.
  • Noise – What’s the noise level like?
  • Light – Is your bedroom dark or do you get interference from outside lights, your cell phone charger light, etc.?

From your bed to sound and lighting, make sure to find what works best for you. And don’t be afraid to get a little luxurious with it! Consider diffusing lavender oil or playing a white noise playlist to block out unwanted sounds.

Have fun creating that spa-like ambiance until you find what works!

2. Limit Blue Light Exposure

You’ve probably heard this before, but scrolling through Facebook while in bed isn’t going to set you up for the best night’s sleep.

Exposure to blue or white light late into the evening has been proven to disrupt circadian sleep rhythms (the 24-hour cycle that sets our bodies’ internal clock).

So, let’s support your body’s natural wiring and take back control over your bedtime routine. About an hour before bedtime, power down your devices or use blue-light blocking glasses to reduce your exposure so you can unwind and fall asleep faster.

3. Consider a Natural Sleep Supplement

Sometimes that comfy bed or your blue-light blockers aren’t enough. If you need stronger support for your sleep, consider the following supplements:

  • Kava – A natural herb that promotes relaxation and calms the nervous system. It’s often used as a natural alternative to sleep medications.
  • Min-Tran – This mixture of minerals helps ease stress and balances your emotions.
  • Ashwagandha – This power-herb is famous for stress reduction but it also can help with insomnia.
  • Valerian – A root that promotes relaxation and deep sleep.

These are excellent options if you’re looking for a science-backed way to lower your stress and nod off a little easier.

Improve Your Sleep Tonight

We understand that life can get demanding and sleep is often the first thing to take the hit. If you’re looking to reclaim your Zzzz’s, give one of the above options a try.

And if you’re still having trouble, give our office a call. Rest assured – we’re here to help you achieve the sleep of your dreams!

Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


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