As per the National Sleep Foundation, 49 percent of Americans are suffering from sleep problems. We have a hard time falling asleep , or staying asleep or both. Though this has created a gold mine in the pharmaceutical industry (notice how many commercials for sleep aids appear on television late in the night) however, it does not do much for our sanity. Sleep is the time when our body repairs itself mentally and physically, and a lack of sleep can cause severe health issues. So, do you continue taking pills, or will you actually do something to fix the problem? These suggestions will help.

1. Take care to eat properly

Have a lighter dinner at least 2 hours prior to sleeping. Reduce excess sugar at night and stop late-night eating.

2. Reducing alcohol and caffeine

While a glass of wine could relax you temporarily, it often has the opposite effect just a couple of hours later. Caffeine also affects sleep, so make sure to sleep liquid melatonin liposomal consume it in the morning if you drink it in any way.

3. Exercise regularly

The exercise routine reduces stress levels throughout the body. Avoid working out late at night, as this can have an adverse effect.

4. Create a bedtime routine

Reduce the lighting; maybe go through an inspirational book. Your brain can’t wind down in the midst of a hectic schedule or watching news coverage that is a bit hefty. Do you wish to get your time in bed or get the latest information on presidents?

5. Make use of your bed to sleep

You should only get into bed when you are actually prepared to go to sleep. Your brain will be trained to recognize when it’s the right time to shut it down. You shouldn’t work while you sleep or on TV.

6. Buy a relaxation CD

Many audio programs assist in encouraging sleep. Research on Amazon and find something that looks appealing.

7. Try herbal supplements

Many healthy and non-habit creating natural and homeopathic sleep aids can be found at your local health store, including bedtime tea and valerian root. The salesperson can help you find the right one.

8. Find a mantra

Repeated phrases that are rhythmic help relax your mind so you can rest. When all else fails, you can always keep track of sheep.

9. You should get up If you’re unable to sleep

Stop looking at your clock. Take a seat on the sofa or relax with some music or read. Retire to bed when you feel relaxed.

10. Reduce your stress

Learn about ways to reduce stress or perhaps consult an expert or counselor to ease your stress so that you can sleep peacefully night.

Robert Notter is a board-certified health and lifestyle coach. He is based in New York City, he works with clients all over the world both in person as well as via phone. His practice is focused on helping men decrease stresslevels, boost their energy, create happier relationships, and be more satisfied with their bodies.

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