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I used to have a very hard time getting a decent nights sleep, but I’ve tried a few things that have helped, and they might help you too.

Some of you may recognize this routine… It used to be mine too. You wake up early and you get to the gym, you get a few hundred things done during the day, and after rushing home to clean up and organize yourself for the next busy day of yet more rushing around, you burn the midnight oil… Maybe you work on a personal project you have been meaning to get to, maybe you kill time on the internet, or you sit in front of the television until your eyes get droopy and you are forced to crawl into bed. Whether you’re killing time, or doing something worthwhile, neither one is good for you if you are taking time away from necessary sleeping hours.

Tired of being tired?

A few friends have helped me out with great ideas on how to get more shut eye, and after doing some research on what sleep deprivation can do to your body and mind, I took their advice.

Some Side Affects of Sleep Deprivation:
Of course you have the obvious – dark circles under your eyes and a mood that would keep a pack of wolves away… But there are other things to be wary of too.

Sleep deprivation affects the function of your heart, your insulin levels, your body’s ability to process food, your hormone levels – especially hormones like leptin (which tells your brain when you are full) and cortisol (which is the ‘stress’ hormone). The combination of these two things alone can be deadly. When you lose sleep, your cortisol levels rise, when your cortisol levels rise, your body produces more insulin… This, with the combination of your body not being able to tell you when you are hungry anymore can increase your chances of being overweight and your development of diabetes.

That’s not all… lets add another hormone to the mix: Ghrelin. People that get less than 8 hours of sleep each night usually have higher levels of ghrelin in their bodies. This hormone increases your hunger. (Now you know why you go searching around for food, especially foods that are high in sugar and carbs when you are tired to give you a boost.)

So – For all of you mathematical people out there:

Lack of Sleep = Moody + Hungry + Overweight + Unhealthy.
It makes solving for X pretty simple doesn’t it?

X = Get some sleep for heaven’s sake

It doesn’t take a mathematical genius to know that sleep is needed, but sometimes getting a good night’s sleep is ‘easier said than done’. Below are some things that might help.

1. Develop a Routine

Try to set a routine for yourself so that you go to bed at the same time each night and wake up at the same each morning. Try to carry this routine throughout the weekend as well.

2. Relax before sleep

Instead of watching the television or surfing the web, do something more relaxing. Read a book, have a cup of chamomile or lavender tea, listen to music or take a hot bath. (Taking a hot bath makes is a perfect way to get into sleep-mode because as your body temperature begins to drop after getting out of the tub, it makes you feel sleepy.) We carry a specialty blend of tea that I have created called Counting Sheep, that is a PERFECT sleepy time tea.

3. Exercise

Exercise will help you sleep. Make sure if you are exercising at night however, that you are doing so at least two hours before sleeping. Although certain types of exercise can exhaust us, we can also feel energized from it. Time your exercise so that you don’t feel wired before bed.

4. Darkness

Make sure that your bedroom is dark, and quiet. If you can’t sleep in total silence because you hear every little sounds in your house, think about getting a white noise machine or a air filter that you can run on low to drown out other household sounds that may disturb your sleep.

5. Temperature

We tend to sleep better in cooler temperatures, so turn that dial down a notch or two and sleep better while saving on your heating bill at the same time.

6. Get a New Pillow

Let’s face it – if you are not comfortable, you are going to toss and turn until all hours of the night, until you finally exhaust yourself and squeeze in an hour or two of rest. It may be time to get rid of “Mr.Lumps A lot” – Your not so fluffy pillow and replace it with a new one.

7. Your Bedroom

Use your bedroom for two things. Sleep and yep – you guessed it – Hanky Panky. Get that TV out of there! Falling asleep to a television is a sure way to get a poor night’s sleep.

8. Eat Early

Try to finish eating at least two or three hours prior to bedtime. This will not only help you lose weight because your body will have a healthy ‘fasting’ period overnight, but it will also help you get a sound night’s sleep because your body will be focusing on rest instead of trying to digest a plate of pasta. Of course, don’t go to bed starving either. (If your stomach is grumbling then you will probably just lay awake thinking about how hungry you are.) If you MUST snack before bed, try to have something small, like ½ cup of yogurt or something that does not contain a lot of sugar or carbohydrates.

9. Caffeine and Alcohol

While this may seem like common sense, do not consume caffeine or alcohol before bed.

10. Sleep Posture

Sleeping on your stomach can be bad for your back, and sleeping on your back can cause snoring, especially if you are very tired or congested. Try sleeping on your side with a pillow between your legs. This sleep posture aligns your spine and allows you to breathe easily.

11. Don’t try too Hard

If you can’t get to sleep, and you have been tossing and turning, then get up and do something. Don’t lie in bed tossing and turning for more than 30 minutes or you will just end up watching the clock, getting more irritable because you can’t fall asleep. Get up and do something for 15 minutes, and then try to sleep again, rather than stressing yourself out about not being able to fall asleep.

12. Nap If You Need To

Naps aren’t just for old men and young babies. If you need a nap and can take one – do it! As little as 15 minutes of down time can help you your body and mind feel refreshed, revved up and ready to go again!