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How to Combat Sleeplessness

Getting the right amount of sleep can be crucial for your mind, body, and overall attitude. How often do we find ourselves irritable, grumpy, and sometimes downright mean simply because we didn't get the right amount of sleep? But it isn't for lack of trying. Sometimes sleep just doesn't come as easily as we would like it to. We want to let you know that you're not alone. In fact, we have a few easy ways to combat that sleeplessness you face. Take a look.

1. Breathing exercises.
Right before bed, start a few deep breathing exercises before trying to fall asleep. The deep inhalation of oxygen, and the rhythmic breathing will help your body achieve a faster relaxation point.

2. Try not to nap.
I know, for some people a nap is exactly the right answer in the middle of your day. Closing your eyes though, even for a little, may be the reason you can't fall asleep at night. It can also throw off your normal sleeping patterns.

3. Take a warm bath.
If you're taking a bath, try a few drops of lavender oil in the tub. Close your eyes and sit in the water, allowing it to soothe your body into relaxation. Make this part of your nighttime ritual!

4. Establish a regular sleep cycle.
Your body will establish an internal clock as long as you are consistent in your sleep habits. Keeping a regimented routine will allow your body to condition itself on its own.

5. Exercise during the day.
Getting in a good workout during the day can be just what your body needs to help tire later in the evening. Make sure you don't exercise too close to bedtime however, because those endorphins don't need to be amped up when you should be winding down.

6. Herbal tea or herbal sleep aids.
Sometimes a nice hot cup of tea is exactly what you need. Certain tea companies on the market now actually promote specific teas that aid in sleeplessness. Or you can try the herbal supplement Valerian root which is a sedative herb used for centuries to aid in restful sleep.

7. Create a ritual.
Just before bedtime, if you create a ritual to wind down, you may be able to fall asleep faster when you lay down. Many people set a routine in order to tell their body to start relaxing because bedtime is near.

8. Meditate before bed.
Sometimes all you need is some peace and quiet in order to turn your thoughts off and hush the mind. Meditating regularly has been known to ease every day anxiety build-up. If you meditate before going to bed every night, you're allowing your body and mind extra time to wind down and relax.

9. Keep meals light.
Eating heavily at night can be a definite reason why you are not sleeping peacefully. Try keeping the meals light if it's past a certain hour. That way your body can digest fully, and you can be more comfortable as you doze.

10. Keep a bedside journal.
If you're having trouble sleeping because your mind keeps running in circles, then perhaps it's best that you keep a journal by your bedside. This way you can jot down your thoughts, feelings, and worries in order to tackle everything first thing in the morning rather than let it rule your sleep.

11. Turn off the lights.
You may not even realize that those random lights around your room are causing you interrupted sleep. Whether it is the glow of an alarm clock, or the nightlight in the corner, sleeping in pure darkness may help you get the adequate rest you need.

12. No caffeine after 2pm.

Many people use caffeine for a quick pick-me-up during the day, but they don't realize that late afternoon cup of coffee may still linger in your body for 8-10 hours after consuming. This may be a contributing factor to your sleeplessness later on.

13. Minimize alcohol intake.
Alcohol sure does make people sleepy at first, but as it wears off, your REM cycle can suffer. Limit your intake as much as possible, and try not to drink within 3 hours of bedtime so that the alcohol can leave your system.

14. Try listening to white noise.
Some people need to have background noise in order to fall asleep, but a television is not the right answer. White noise, which doesn't have any dialogue that could stir your subconscious, is a great alternative to provide soothing sounds while you sleep.

15. Keep out the clutter.
By keeping out the clutter, you also keep out the distractions. If your bedroom is clean and free of random junk, it tends to be more inviting, which in turn, results in a more restful sleep.

16. Tire out your brain.
Word games, puzzles, Sudoku. Using these to tire out your brain before bed might be just what you need. Your brain is a muscle and needs to work hard in order to tire itself out.

17. No electronics in the bedroom.
Reports have shown that even blue light emitted from cell phones, laptops, alarm clocks and tablets can mess with your body's production of melatonin which is what helps you feel sleepy and regulate sleep-wake cycles. Ditch the electronics and see what a difference it makes.

18. Keep warm.
Make sure your bedroom is not too hot, nor too cold. Most sleep scientists have recommended a healthy temperature of 65F. With a nice blanket or comforter, your body remains thermally neutral and more comfortable.

19. Don't obsess over it.
Studies have shown that individuals who worry more about NOT sleeping, end up getting less sleep overall. Remind yourself that sleeplessness is more annoying than life threatening, but at the end of the day, it can be combated!

20. Avoid using the bed for anything other than sleeping or sex.
Watching TV, eating, working — if you're doing these things in bed than your bedroom no longer becomes a sacred place that promotes rest. Make sure your bed is a special space for restfulness and peace.

There are 20 ways to help you Combat Sleeplessness, pay attention to us, you can get more ways to help you have a healthy life !

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