10 Easy Ways to Get More Sleep

10 ways to getting more sleep. Sleep is very important to our health and well being. Whether you’re a parent of a young child or a student you need your sleep, this may include giving up late night activities or rescheduling. There are many easy ways to get good natural sleep and implementing these tips is easy. According to recent studies more than 30 percent of the population suffer from insomnia and other sleep disorders.

1. Create a good sleep environment. Make sure your sleeping room is tidy, spacious and dark. The body responds to light and an untidy room is full of distractions and creates stress. Make sure you have a bottle of water on your bed side and light aroma candles if you please.

2. Create a structured sleep schedule. Try and sleep and wake up at the same time every night, the body will become accustomed to this schedule and you will not even need an alarm if you keep to the routine.

3. Don’t drink caffeine or energy drinks. Make sure your last cup of coffee is consumed in the afternoon around 3-5pm this is because caffeine effect can last up to 10 hours or more. Although it is not apparent is can disrupt sleep.

4. Don’t force sleep. If you are not sleep don’t try; instead reading a book or do a relaxing activity and your eyes will gradually grow heavier.

5. Exercise regularly. Go to the gym or work out at least three times a week. This will burn your energy and your calories making sleep come easy. Without exercise your energy levels will still be high even at night time.

6. Reduce stress. If you are stressed it will keep you up at night. Try writing down everything that is stressing you out before you sleep or resolve the issue if possible.

7. Change your sleep environment or material. Sometimes a weekend in a hotel or friend house can serve us well; the body sometimes wants a change in scenario because it has a relaxing effect. Also changing your pillow or bed will also produce this effect. The same way a new car or new clothes is exciting.

8. Do not take naps. These way you will be tired when its bedtime otherwise napping takes away from your sleep schedule and people have a tendency to over sleep when napping.

9. Take a hot bath and have hot sex. Yes; both sex and a hot bath relaxes the body and mind. A new study shows sex helps people suffering from sleep deprivation this is because it releases endorphins to make you feel good about yourself which has a relaxing effect.

10. Sleep in a cool room temperature. A cool room not cold with a duvet or cover is the best sleeping environment. Use a fan or humidity equipment if you live in an extreme weather environment.

“Sleep tight don’t let the bed bugs bite.”

• Consult a doctor if you still can't sleep
• Avoid alcohol. There are better options to help
• Make sure you get at least 7 hours sleep a night.
• Sleep medication is addictive. Don't use for more than 2 weeks