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If you’re having trouble sleeping, you’re certainly not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation!

When you make ‘getting more sleep’ a priority, you may see some changes. It can take 2-3 weeks until something starts to work for you. Don’t give up after just a few days or a week of trying some of these tips. It will likely take some time for your body to adjust as well as make some of these lifestyle changes more permanent.

First, start with setting an intention of when you want to be in bed. For example, if you want 8 hours of sleep and you need to wake up at 6:00, plan to be ready for sleep by 10:00. This means you’ll want to start getting ready for bed by 9:30.


Here is a list of 20 things you can do to help improve your sleep:


  1. Eliminate/reduce caffeine and alcohol as these increase urination and can cause restless sleep or hormonal imbalance.


  1. Limit water intake to reduce having to get up to use the restroom at night.


  1. Don’t consume chocolate or caffeine within 7-8 hours of bedtime.


  1. Turn off electronic devices 1-2 hours before bed.


  1. Finish dinner at least 3-4 hours before bedtime.


  1. Drink a calming tea like Chamomile or Sleepy Time in the evening.


  1. Sleep in a totally dark room and have all sources of light turned off, including your alarm clock.


  1. Set your bedroom at a comfortable temperature.


  1. Exercise in the morning, afternoon or early evening, not too late at night.


  1. Take a soothing hot bath at night.


  1. Listen to soft music before bed to help wind down.


  1. Use relaxing breathing techniques or meditation.


  1. White noise at bedtime – a fountain or fan.


  1. Relax and read before bed.


  1. Yoga, stretching, or Tai Chi to de-stress before bed.


  1. Yoga Tune Up Ball Therapy or tennis balls to reduce muscle tightness and release trigger points at night before bed.


  1. Write down a list of things you want to get done tomorrow to dump your brain of details, so you can relax.


  1. Find a good natural supplement to take such as Melatonin or Formula 303 1-2 hours before getting into bed.


  1. Make sure you have a comfortable mattress and support pillow, such as a Temperpedic.


  1. Write in a journal and list all of the things you are grateful for in your life.


Note: If these simple solutions don’t work for you, be sure to check with your doctor to see if they can find the root cause. A functional medical practitioner may be able to find a good natural solution for you.




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