Tips to get a goodnight sleep!

Insomnia is not uncommon among us. I have episodes of being sleep deprived myself. But what is insomnia?
Insomia is defined as a chronic inability to sleep or to remain asleep throughout the night.Now if a person had difficulty sleeping for months it is recommended to use non pharmacological ways such as the following:

1. Comfort - Yes, you need to be as comfortable as possible when your in bed. A good mattress and comfty clothes would be a lot of help.Temperature could also be a good factor,it should'nt be too hot or too cold.

2. Get Ready - Ever noticed that sleep won't easily come when you immediately go to bed and close your eyes? Well it's because getting into the mood to go to sleep should take a bit of preparation. Read a book, yup... take a nice shower be ready to get some good night sleep.

3. Follow the clock - it might be hard but it does help when you follow a schedule for your body to follow. Try to go to bed at the same time every night and get up at the same time too.

4. Bed Limits - Don't use your bed in so many activities. Let your body know that the bed is for sleep and not for eating, watching tv and the likes. Your body can get confused at bed time and won't automatically relax whenever you see your bed.

5. Exercise - About 20-30 minutes of exercise a day can help you sleep better.

6. Drink decaf at night - It's a no no to take caffeinated drink at night when its time to get to bed. if indeed you have sleeping problems then eliminate them in the diet altogether.

7.No Alcohol - Yes, no alcohol, aside from avoiding a beer belly and a fat liver , alcohol is avoided near bedtime since it interferes with your normal sleep pattern.

8. Drink milk - grandma is right those cups of milk can get you through that sleep deprivation. Studies shows that compounds called casa-morphins are in milk and that these compounds soothes the nervous system.

9. Melatonin - this controls your sleep cycle and you produce less of this as you age. For those who have bodies that produce less melatonin they may take supplements that aid as a sleeping pill. However it is not yet tested for long time use. Plus it is better for you to contact your physician regarding this matter.

10. Use Amazing amino acid - L-Tryptophan is, the amino acid found in meat and cheddar cheeses and other food products, that tell your body to produce more melatonin which helps you sleep better.


11.Herbal Remedies - Yah it may be quite old type of solution but it works. It safer and natural. Chamomile, valerian, St John's wort ( be careful , check with your physician especially if you are on medication, may have drug to drug interactions) that can be made into teas to help you doze off. Or you can put lavender oil on a steaming bath water.