According to the National Sleep Foundation, 49 percent of Americans suffer from sleep issues. It’s hard for us to falling asleep or being asleep, or both. Though this has created a gold mine in the pharmaceutical industry (notice how many commercials for sleep aids are shown on television at night) It doesn’t do much to improve our mental health. Sleep is the time when our body repairs its physical and mental health, and a lack of sleep can cause significant health problems. So, are you going to keep popping pills, or will you actually take steps to fix the problem? These tips should help.

1. Take care to eat properly

A lighter meal should be eaten at least 2 hours prior to going to bed. Cut down on sugar consumption in the evening and late-night eating.

2. Limit alcohol and caffeine intake

Though that glass of wine could help you relax for a short time but it usually has negative effects a couple of hours later. The sleep liquid melatonin liposomal caffeine can also disrupt sleep, so make sure to take it in the morning if you drink it in any form.

3. Exercise regularly

Exercise can reduce stress levels in the body. It is important to avoid working out late at night, as this can have the opposite effect.

4. Establish a bedtime routine

Lower the lights; perhaps take a break and read a book. Your brain can’t wind down in the midst of a hectic schedule or watching a lot of news reports. Are you looking to relaxation into bed, or keep up with the latest news on running for president?

5. Use your bed for sleep

Sleep only once you’re actually in a state of relaxation. Your brain will be trained to recognize it’s time for you to shut down. Avoid working in bed, or watch TV.

6. Purchase a CD for relaxation

Many audio programs help promote sleep. Explore Amazon and find something that you like.

7. Try herbal supplements

Many safe and non-habit forming herbal and homeopathic sleep aids are available at your local health shop for bedtime tea, such as valerian root. The salesperson can help to find the right solution.

8. Find a mantra

Repetitive phrases with rhythm help relax your mind so you can go to sleep. When all else fails, you can always count sheep.

9. Take a break when you’re struggling to sleep

Stop looking at the watch. Relax on the sofa, listen to some soft music, or read. Retire to bed when you’re relaxed.

10. Reduce your stress

Learn about strategies for stress reduction, or possibly work with counsellors or coaches to lessen your anxiety to ensure a stress-free night.

Robert Notter is a board-certified health and life coach. With his headquarters in New York City, he has clients throughout the world both in person and via telephone. His focus is on helping men reduce their stress, have more energy, create happier relationships, and feel better in their bodies.

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