How To Get A Good Nights Sleep

Having trouble with an occasional night of no sleep or very little sleep?

Here are some good reasons why you should get sleep.

1. It maintains a strong immune system. Lack of sleep compromises immune function and makes you more vulnerable to catching colds, flu and many other sickness.

2. It slows aging. If you don't get enough sleep it will lower your level of growth hormone which is necessary for cell repair. In one study, young, healthy sleep-deprived people had the hormonal profiles of much older people.

3. A good nights rest helps you prevent diabetes. Sleep will boost your immune system and can help boost your memory! I know I need that!

4. It helps keep you slim. When you don't get enough sleep, you have an increased appetite and you will want to eat more junk food.

Let me guess, you do this all night... Shift from one side to the next side, try another spot on the bed, read a book, watch some T.V. Nothing works right? I'm right. Simply put, you just can't get to sleep.

But you are looking at the clock and it say's 2 a.m. in the morning and you're still not asleep. If this is a regular problem, you may have insomnia. Your sleep problems may be related to other medical conditions.

If you have pain in your legs or your back. trouble breathing, heartburn, etc. These medical conditions can disturb the body in ways that make it difficult to sleep no matter how tired you are. Emotional problems can also mess with your sleep.

Reasons you may not be able to sleep are if you feel anxious or have obsessive thoughts. You could be depressed because of something major that might have happened.

Another reason you could be unable to sleep is because you have made some changes in your life, like starting a new job, or a new relationship. And, if you are staying up too late watching television or surfing the Internet you wont give your body enough time to wind down from the day for a good sleep.

Constant stress at work or school that you just can't let go of will definitely make a good night's sleep elusive. Trying to get rid of your frustrations with smoking, drugs, or alcohol will just make it worse.

If you're tired of being tired all the time, here's what you can do to overcome insomnia:

For some problem sleepers, medication may be the best option, but if you're looking for natural solutions. Consider these options your first step to a better night's rest.

1. Reset your body clock by getting on a reasonable schedule. Write down a schedule that allows an hour to prepare for sleep. Take the time to wind down before you sleep. Play some calm music and take a warm bath or shower. Don't watch TV. Stretch and go to bed at the time scheduled.

2. Don't focus on going to sleep, Visualize a pleasant, satisfying, relaxing place and see yourself in that place.

3. Gradually turn down the lights. This gives your body time to wind down better than going from fully lit room and monitor screen to dark room.

4. Your body will adjust eventually when you change your sleeping schedule. Have patience.

5. Don't do much intense activity at least three hours before bedtime. Let go of the frustrations and allow your mind to focus on less intense things.

When insomnia can't be controlled and interferes with your everyday life, you may need to get medication. Whatever you do, don't try to do it with over-the-counter sleep aids at night and wake-up pills during the day. That makes the problem worse. Don't take any sleep medications unless it's by a physician. You want to cure insomnia not get into a drug problem.

To find out more about how to help cure your insomnia click here!

Keep it cool for better sleep

keeping your bedroom cool, but not cold-- between 54 and 75°F. A cool room makes it easier for your core body temperature to drop, which must occur for you to fall asleep. (Body temp reaches its lowest point about 4 hours after you nod off.) However, the thermostat is only part of the story: Proper air circulation and blankets that aren't too heavy. Did you know that when your feet and hands are warm, the blood vessels dilate, allowing heat to escape and body temperature to fall, initiating sleep. Conversely, when the hands and feet are cold, the vessels constrict, retaining heat..which may keep you awake.

A hot bath seems an odd way of cooling down, but it works. The, body temperature falls off rapidly, It tricks your brain to go into the sleep mode. Go directly from bath to bed.