Sleep Problems --- Are You Plagued With Insomnia?

By Sharon Stajda,

Sleep is one of the most important aspects in ones life. A good or bad night's sleep can be a pretty good predictor of what your mood will be the next day. Beyond mood, sleeping is a major factor in having good health. New studies have show obesity and a compromised immune system can be related to sleep patterns.

The first question, how can I promote good sleeping habits? There are some simple steps one can take. These are outlined below.

Number one, think of your bed as a wonderful place to rest and sleep. If your bed is not comfortable, make it comfortable. Get a new mattress, pillows, sheets, whatever it takes. During the day, take a moment to think of your restful bed, and how you love to climb into that restful haven each night. This might sound flaky - but it works!

If you are having problems getting to sleep, get out of bed, and go watch a bit of TV or better yet read... Have a glass of milk. The worst thing you can do on a sleepless night is to stay in bed, and make your bed a torture chamber. As I stated your bed is for sleep, and one should love their bed.

Another tip, give your body a signal. A signal for your body to relax, and let it know - its time to sleep. Perhaps a relaxing CD, a cup of herbal tea, you get the picture.



Do not drink coffee in the afternoon. No matter how enticing it sounds, too much coffee can make for a restless night in the bed. Stick to having finished your last cup of coffee before noon.

Give up smoking. Nicotine in cigarettes acts as a stimulant. Stimulants cause the body to be restless. This is the state we want to avoid.

* Note: Beyond helping with your sleeping, giving up smoking will help cut down risk for greater health problems.

Take a walk in the evening. This will help clear your mind and relieve the  stress of the day. It will help loosen up the muscles after sitting at the office all day or from the long commute. You will want to take your walk three to four hours before bedtime. This will give your body time to recover and relax before heading off to sleep.

Make sure your sleeping environment is dark and quite. Hide the alarm clock. The bright orange numbers do nothing for helping you drift off. Get drapes or shades for the windows. This will help with blocking out light. Also, if there is lots of random external noise, you may want to run a fan at low speed. This can provide a consistent noise level and block out the random noises that can jar you.

Try to keep a regular schedule for bedtime. This is important. Your body will adjust and tell you when it is time for sleep. Also, if you have had a long day, and you are extra tired, do not be afraid to head off to bed early.

Avoid over the counter sleep aids. These may work for one or two nights. They are not meant to be a long term solution. A more natural solution would be to eat foods which contain tryptophan. This includes milk, turkey, and peanuts. The tryptophan creates chemicals in your body which promote relaxation.

Last but not least, make sure your bed is comfortable. Is your mattress restful? Are your sheets uncomfortable on your skin? How is your pillow, is it comfortable or does it wake you frequently to reposition it? All of the mentioned problems can be rectified, Add a comfy featherbed over your mattress, buy some nice soft cotton sheets, and invest in a suitable pillow. All pillows are not equal... Check out tips below on finding the right pillow...