Tips for Getting a Good Nights Sleep

Don't you just hate those nights where you are laying in bed, sleepless?  You are up and down, turn the TV on and off , counting sheep...and nothing really seems to work?  Here are a handful of tips that you can use to avoid another sleepless night.

1. Turn the thermostat down.  The temperature in your bedroom should be cooler than comfortable.  Lower temperatures induces sleep.  Don't let it be too cold (as cold temperatures will disrupt sleep), however, just enough where you will snuggle under your blankets and get comfortable.
2. Make yourself bored.  Read a boring book, watch a boring television show, or play a word search or crossword puzzle.  Doing these activities will help you become tired.
3. Turn off all of your lights.  Cover all lights, put on an eye mask, and install black out curtains.  Your body will respond to dark environments.
4. Turn off all sounds.  If you notice the sound, you should turn it off.
5. Breathe.  Inhale and count the seconds, and while you exhale, double the amount.  This will slow your heart rate and lower body pressure, calming you down.
6. Visualize something relaxing.  Close your eyes and pretend you are at the beach.
7. Focus on parts of your  body.  Start with your hands and squeeze and release.  Move through your body to your feet.  Then repeat.  This will also help calm your body and prepare you for a good nights sleep.
8. Cut back on your caffeine intake early in the day.  Try not to drink any caffeine or stimulants after 3pm (earlier if possible).
9. Herbal supplements, such as teas, roots and other mixtures will help you fall asleep naturally.