5 Steps To Better Sleep
- By Donald Saunders
(c) Donald Saunders All Rights Reserved
If you've ever found yourself counting sheep into the wee
hours, then you can take some small comfort from the fact
that you’re not alone.
Insomnia is plaguing more and more people each year and with
the stresses of our daily lives, it's no surprise. For more
than 75% of Americans polled by the National Sleep
Foundation, getting a good night's sleep feels more like a
distant dream than a reality.
The good news is that enjoying a full and healthy night's
sleep is easier than you might think. You can improve the
quality and duration of your sleep without resorting to
sleeping pills or other artificial sleep aids. All you need
to start your journey towards better sleep are these five
Establish a routine
Creating a consistent bedtime routine is one of the most
important steps you can take towards getting a good night's
sleep. Going to bed at the same time each night and getting
up at the same time each morning is the first step towards
establishing a consistent sleep pattern.
A successful sleep routine also involves reducing outside
stimulants like television, computer work and exercise two
to three hours before bed, and refraining from caffeine at
least three hours before bedtime.
Create a peaceful sleeping environment
Achieving better sleep depends upon a relaxed, peaceful
sleeping environment. For the best possible sleep, remove
distractions such as televisions, stereos and computers from
your bedroom. Keep your bedroom temperature cool. Gentle
air circulation through an open window and fresh, clean bed
linens also help to promote a good night's sleep.
Thoughts of work, financial problems and family concerns can
often prevent a good night's sleep. Try reducing
stimulants, using aromatherapy, a warm bath or some deep
breathing and relaxation exercises to induce sleep, reduce
stress and decrease the anxiety that can cause insomnia.
Adjust your diet
Maintaining a balanced diet is also one of the keys to
enjoying a regular and fulfilling night's sleep. A healthy
diet assists the bodily functions necessary for sound sleep.
If you aren’t following a healthy pattern of eating, you may
find that altering the balance of your diet will
dramatically improve the quality and duration of your sleep.
Use herbs or aromatherapy
Aromatherapy candles or oils and herbal teas are just two
natural sleep aids that can significantly improve your
nightly sleep. A variety of herbs enjoy a long history of
use in addressing the problem of insomnia and in helping to
induce better sleep.
Try burning a calming aromatherapy candle or adding soothing
essential oils to a warm bath to help your body and mind
wind down before bed. You might also try sipping chamomile
tea (an age-old sleep remedy) an hour or so before bed to
prepare your body for the good night's sleep you've been
The key to achieving better sleep
The five simple steps outlined here represent the basic
framework for establishing a pattern of better sleep and
provide an excellent starting point if you find yourself
amongst the growing band of people suffering from insomnia.
The key to achieving better sleep in the long-term doesn’t,
as many people believe, lie in reaching for the sleeping
pills, but lies in finding a natural solution that works for
Donald Saunders is the author of a number of health related
e-books including "Help Me To Sleep - A Guide To Natural
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