In the report of the National Sleep Foundation, 49 percent of Americans are suffering from sleep problems. We’re having a difficult time getting to sleep, remaining asleep, or both. Although this has become a gold mine of pharmaceutical corporations (notice how many sleep-aid commercials appear on television late at late at night) but it’s not doing much for our mental well-being. We need sleep: It’s the time when our body repairs itself mentally and physically, and lack of sleep causes serious health issues. So, do you continue taking pills, or will you take the necessary steps to solve the problem? These suggestions can help.

1. Eat properly

Take a lighter meal at least two hours prior to going to going to bed. Cut down on sugar consumption during the evening, and avoid late-night eating.

2. Reduce caffeine and alcohol

While a glass of wine might relax you temporarily, it often has opposite effects just a few hours later. The caffeine also interferes with sleep, so make sure to take it sleep liquid melatonin liposomal in the morning if drink any alcohol even.

3. Exercise regularly

Exercise can reduce stress levels in the body. Do not exercise late at night because this could cause negative effects.

4. Make a bedtime routine

Dim the lights, or go through an inspirational book. Your brain will not be able to settle in the midst of a hectic schedule or watching a lot of news reports. Do you want to take your time in bed or catch up on the latest news about running for president?

5. Sleep in your bed

You should only get into bed once you’re actually in a state of relaxation. Train your brain to know it’s time to shut down. Don’t do work in bed or on TV.

6. Purchase a relaxing CD

Many audio programs assist in encouraging sleep. Research on Amazon and locate something that seems appealing.

7. Try natural supplements

Many safe and non-habit forming herbal and natural sleep aids are readily available at your local pharmacy that sells bedtime tea as well as valerian root. You can ask the salesperson for help you choose the best one.

8. Find a mantra

Repeated phrases that are rhythmic help in calming your mind, so you can fall asleep. If all else fails, you can take a count of sheep.

9. Make yourself comfortable when you’re struggling to sleep

Stop looking at the time. Take a seat on the sofa, listen to some soft music, or read. Get back into bed once you feel relaxed.

10. Reduce your stress

Find out about techniques for reducing stress and perhaps work with counsellors or coaches to help you reduce anxiety so you can have a peaceful night.

Robert Notter is a board-certified fitness and wellness coach. He is based in New York City, he is able to work with clients across the globe both in person as well as via phone. His work is focused on helping men to reduce stress, have more energy as well as build happier relationships and be more satisfied with their bodies.

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