What 13 Famous and Successful People Do to Sleep Better at Night

Young woman lying in bed reading a tablet computer

A good night’s sleep is vital if you want to be energized and mentally alert the next day. For this reason, I often wonder what bedtime routines successful people have that helps them get the sleep they need. I have always presumed they have a perfect bedtime ritual that we’d all love to emulate when you cant sleep at night.

It might actually surprise you how normal their bedtime routines are. It turns out that one thing many of them have in common is that many of them will read at night, instead of being a couch potato in front of the TV. Business Insider recently featured an article profiling the nighttime habits of the rich and famous, which might offer some valuable tips if you want to know what can help me sleep tonight?

1. President Obama often describes himself as a “Night Owl” and spends most of his night either writing or reading before going to bed.

2. Arianna Huffington also reads at night to help her get to sleep, and prefers to read the “Real” books rather than on iPads, Kindles and laptops.

3. Bill Gates makes it to a point to spend at least 1 hour of reading before going to bed.

4. Vera Wang often reads at night and considers her bedroom as her sanctuary where she can have a complete undisturbed rest all by herself.

5. Tranquility on working at night keeps him ahead of his work, said Michael Lewis.

6. Kate White chooses to work standing up by her kitchen counters while writing, which she finds more effective rather than sitting comfortably on a chair to help her fall asleep.

7. Taking a walk every night before going to bed Helps Joel Gascoigne to stop thinking about work and evaluates the day’s work.

8. Writing down 3 things to accomplish the next day is What Kenneth Chenault does to stay focused late at night.

9. Benjamin Franklin used to write his diary at night to track his daily improvements.

10. Taking a short nap in the afternoon gave Winston Churchill an extra boost to work longer hours than most.

11. Stephen King can’t go to bed without brushing his teeth and washing his hands first, he then arranges his pillow pointing in a certain way he likes.

12. Sheryl Sandberg wants her sleep undisturbed so she makes it a point to turn off her phone before going to sleep.

13. Famous author Michael Lewis and Cosmo Editor-in-Chief Kate White both claim to overflow with creative juices at night.

Hopefully some of these insights will help next time you’re lying awake at night and wondering why cant I sleep? Try adopting some of the bedtime habits of rich and successful people so you can help your mind and body to power down so you can feel more revitalized for the day of solid work ahead.

Will Sleeping Pills Help Me Sleep?

medical treatments for insomnia

medical treatments for insomnia

In today’s fast paced world we’re always looking for a quick fix. Got a headache? You can get a pill for that. Need some energy? Knock back an energy drink. The same is true for when you’re wondering how to get to sleep.

Reaching for sleeping pills is the first resort for many. In fact, an article in The Guardian on Britain’s hidden addiction to sleeping pills has highlighted some shocking statistics. Ten percent of people now take medication for insomnia, which amounts to 15.3 million prescriptions every year costing the NHS £50 million per year in sleeping pills. What’s worse is that there has been a ten percent rise in people asking their doctor to ‘help me sleep’ and then knocking back some tablets.

The sharp rise over the last four years coincides with when the recession hits, and suggests that stress and money worries could be the psychological triggers behind people’s insomnia. But is medication the best way forward?

Addressing anxious thoughts can help sooth the soul and help the brain drift to sleep

While beneficial for people with chronic insomnia, a genetic condition or struggling through a brief period (such as a bereavement), sleeping pills can have some worrying side effects. People can form a dependency, believing they can’t sleep without them, they can have more accidents from feeling drowsy the next day and they certainly arent cheap.

It’s been suggested by a leading sleep specialist – Kevin Morgan, professor of gerontology at the University of Loughborough – that cognitive behavioural therapy (CBT) might be a more practical solution for many people suffering from insomnia and wondering how to get to sleep at night. CBT is a form of psychotherapy that teaches people to challenge the irrational and negative thought processes that are causing problems in their life, and is a highly effective method of treating mental disorders, such as anxiety and depression.

With many people’s insomnia caused by anxiety or stress it makes sense that teaching people to address the underlying problems or thoughts causing their insomnia can be a more practical approach than simply popping a pill to paper over the cracks. The Department of Health in the UK is due to assign £400 million over the next four years to this type of talking theory, so it’s clear that the benefits are real and proven.

Combined with sleep hygiene practices

As always, the first step in tackling insomnia is to assess whether your habits are getting in the way of getting a good night’s sleep. This means adopting sleep hygiene practices to eliminate all the stimuli that could be keeping you awake at night wondering ‘how can I get to sleep?’

This includes avoiding stimulants, such as caffeine and alcohol, before you go to bed. While alcohol can help you fall asleep in can prevent you reaching a deep rejuvenating level you need for your body to rest and recuperate. Other habits to avoid are watching TV or sitting in bed working on your laptop late at night.

To help put your mind in a relaxed mood, there are also natural remedies you can try, such as chamomile tea, bananas or a warm glass of milk to help you drift off to the land of nod without the use of medication.

Can Brainwaves Entrainment Help Me Get to Sleep?

brainwaves entrainment

Every night, millions of people all over the world find themselves lying awake desperate for that miracle cure that can help to relax their mind so they can drift off to sleep naturally and healthily.

There are all sorts of bold claims made about light boxes, sleep clocks and hypnosis tapes that can help you get to sleep. It’s always wise to be cynical. But when the claims can be backed up by scientific research it’s worth checking out whether they might be the insomnia cure you’ve been looking for.

One of the latest treatments getting a lot of insomniacs excited (or ideally, more relaxed) is the phenomena of brainwaves entrainment and how it can help you to get to sleep.

What is brainwaves entrainment?

Our brainwaves fluctuate at different frequencies depending on the activity they are engaged in. During the daytime, when we are awake, they are typically between 12 and 30 Hertz, known as the Beta frequency. But when we are asleep the frequency slows dramatically to between 0.1 and 4 hertz, known as the Delta frequency.

In order to get to sleep, our brainwaves have to reduce from Beta to Delta. Normally this happens naturally, as our bodies and mind relax, our breathing slows and our minds drift off to the land of nod. But when you are feeling stress, depressed or anxious, you can find it difficult to relax enough mentally for your brainwaves to slow so you can get to sleep.

This is where brainwaves entrainment comes in. Brainwaves entrainment is the process of using special sounds and pulses to induce slower brain frequencies. When sounds are played at between 0.1 and 4 Hertz our brains naturally adjust themselves to replicate the slower frequency. Much like how fast dance music can make us feel more alert and active, slow sounds can help our minds to relax and feel calm and lulled into the Delta state needed for us to get to sleep.

A method of relaxation used for 100s of years

Brainwave entrainment isn’t a new concept. It’s been used for hundreds of years in spiritual and religious ceremonies to induce people into certain states of mind. Over the last hundred years brainwave entrainment has been developed and refined, and is now used widely for meditation, hypnosis and for curing insomnia.

Brainwave entrainment has been scientifically proven to be effective in reducing brainwave patterns and helping people to relax. This was done using a brainwave scanner to record feedback and images on the slowing brainwaves as a result of listening to brainwave entrainment music. What’s more, brainwave entrainment has been used successfully by the Monroe Institute since the 1980s, and many hypnosis experts swear by its power to help you feel relaxed and calm.

Where can I find brainwaves entrainment music?

There are many different types of MP3s you can buy that use brainwaves entrainment for inducing more relaxed states of mind. Many people use them as a form of therapy relaxation to reduce anxiety, stress or depression.

If you’re looking for an MP3 series focused on battling insomnia then you might want to check out the MP3 series produced by the Sleep Salon. Comprising of 12 different sessions, the set includes different types of brainwave entrainment for treating different levels of insomnia.

So if you’re suffering from bouts of insomnia then brainwave entrainment MP3s are worth trying to see if they can help you relax your mind and gain more hours of healthy, rejuvenating sleep each night. The entire Sleep Salon MP3 set is available on a 60 day money back guarantee, so if it doesn’t help to reduce your insomnia then you can get your purchase fully refunded.

The Real Reason Why You Cant Sleep and Why the Cure isn’t Sleeping Pills. Sleep Tracks System Review

[vc_row][vc_column][vc_column_text]Sleeping-Pills

The Sleep Tracks system has helped over 10,000 people to cure their insomnia. It does this through getting to the root cause of why insomnia occurs and then ‘rebooting’ the brain so that you feel relaxed at bedtime, and not stressed and worried about another night when you can’t sleep

If you’ve been suffering from chronic insomnia for a few weeks, let alone months or years, you probably care less what the cause is.

All you want to know is what you can do to break out of insomnia’s chains. You want to stop feeling tired and irritable all day then suddenly hyper alert at night, dreading yet another night spent lying frustrated in bed, unable to get those few hours of uninterrupted sleep that allude you.

Drugs are not the answer, but you knew that already

If you’re reading this, you may have already tried popping some Melatonin, Tylenol PM, Ambien or any of the other exotic sounding sleeping pills that get prescribed by doctors like candy to placate an upset child.

And that is indeed all they do.

Sleeping pills work by dulling the mind enough so it succumbs itself to sleep. And they’re effective at it. But popping pills night can also lead to:

  • an unhealthy reliance
  • short term memory loss
  • hallucinations
  • weight gain

Sleeping pills have been blamed for causing car accidents because they make you feeling like a zombie the next day, They’re also expensive, and the cost can rack up fast if you’re fighting with insomnia for any length of time.

Most importantly, sleeping pills do not cure the root cause of your night time anxiety.

Relaxing doesn’t come from trying

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Ever heard this advice – all you need to do is relax by taking a hot bath and a glass of warm milk and your nighttime frustrations will melt away.

Anyone telling you this doesn’t realize that feeling relaxed is the polar opposite of how you’re feeling at bedtime. All you can think about is the hours you’re about to spend getting frustrated and angry because you can’t sleep.

Every passing minutes is simply counting down to another day of exhaustion and hourly cups of coffee to stop you passing out at your desk.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”10″ align=”center” img_size=”full”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

The vicious insomnia cycle

If the fears and unhelpful thoughts I’ve mentioned sound familiar than this is because most insomnia sufferers share this same anxiety.

The problem with getting anxious at bedtime is that it just causes a vicious cycle of worrying about sleeping, staying awake for hours, feeling exhausted the next day and then dreading trying to get to sleep again.

Just going one night without enough sleep can cause your feelings of tension and anxiety to rise. They then rise further with each night when you’re unable to get enough sleep or to stay asleep for the whole night.

So the only conclusion is that, if you want your mind and body to reach the calm, relaxed state it needs for you to get to sleep, the only long-term cure is to fix the bedtime anxiety thats keeping you awake.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

Forget the pills and trying to relax. Fixing bedtime anxiety is the only TRUE cure for insomnia

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”322″ img_size=”full” align=”center”][/vc_column][vc_column width=”1/2″][vc_column_text]Treating insomnia through treating bedtime anxiety was the conclusion also reached by author and life coach Yan Muckle. From his own experiences of battling insomnia and those of his clients, Yan found that, while the causes would vary, what all insomniacs have in common is a sense of dread at bedtime. It was worrying about trying to get to sleep, combined with the buildup of anxiety throughout the day, that was preventing them from being able to relax and fall asleep naturally and then to stay asleep for enough time for their minds and bodies to rejuvenate.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][vc_column_text]After his reaching his eureka moment, Yan set about harnessing his expertise in psychology and life couching to put together a program for treating the bedtime anxiety that was keeping both him and his clients awake.

Sleep Tracks addresses the underlying causes, rather than treat the symptoms

Rather than merely a bunch of MP3s of whale song, meditation tracks or other relaxing sounds you could pick up for a mere few dollars elsewhere, Sleep Tracks comprises of a complete brain training program. It is a specially designed system which combines brainwave entrainment, binaural beats, meditation and individual study to address the root causes of insomnia. At its core, the aim of Sleep Tracks is to ‘reboot’ the brain. Much like how you’d reboot a malfunctioning computer, Sleep Tracks seeks to correct the unhelpful thought patterns that cause sleep disorders.

At the same time, Sleep Tracks also aims to address the troubling thoughts, confidence problems and other underlying issues that cause bedtime anxiety and result in insomnia. Due to the nature of going to such a deep level in correcting the mind’s unhelpful thought processes, you’re unlikely to get immediate results overnight (literally). Instead you need to commit a few weeks to the program, both in terms of studying the course material and listening to the sound tracks, before you can expect to start getting the nightlong sleep patterns that may currently evade you.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

A powerful combination of \’brainwave entrainment\’ and meditation

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”321″ img_size=”full” img_link=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/”][/vc_column][vc_column width=”1/2″][vc_column_text]The sound tracks themselves are rather unique in that they feature brainwave entrainment technology (which helps to calm your brain subconsciously through syncing with binaural beats) combined with a soothing, suggestive voice commentary.

I expect your cynicism levels are rising at hearing such a wacky sounding description for what is, essentially, a series of audio tracks. But brainwave entrainment, which slows brainwaves from an alert state to being more relaxed, has been practiced for decades to improve memory and reduce anxiety and has been proven to be effective for many thousands of people.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

It’s helped over 10,000 people to get rid of insomnia

Since its launch nearly a decade ago, Sleep Tracks has grown to become one of the most popular insomnia busting programs online. It’s helped tens of thousands of people to fall asleep naturally, without pills or any crazy witch doctory. And, more importantly, it’s helped people to stay asleep for longer and reach the rejuvenating stage of sleep they so desperately need. The Sleep Tracks website is overloaded with testimonials from people that now enjoy their waking hours feeling less tired and irritable, more energized, more productive, patient with the kids and colleagues at work and enjoying a boost to their health and wellbeing overall.

The only catch is that Sleep Tracks is rather on the pricey side. Paying $70 for a home study course can seem rather steep. But if you’ve been suffering from chronic insomnia for months, or even years, and you’ve had enough of popping pills every night, loading up on caffeine every day and nothing else is working then it’s worth a try.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”53″ img_size=”full”][/vc_column][vc_column width=”1/2″][vc_column_text]Over 10,000 people have benefited from the Sleep Tracks system. This is because, from a behavioral and psychological perspective manner, it makes complete sense why it works. Correcting unhelpful thoughts to sleep better is clearly much better than relying on medication to dull the mind into submission.

What’s more, Sleep Tracks is supplied with a 60 day complete refund guarantee.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]So if it doesn’t help you within the first two months then you can just ask for your money back. You can typically expect to see results in a few weeks, so this is ample time to discover whether Sleep Tracks can help you to banish your bedtime dread.

If you’re not yet ready to make the investment, you can still register for a free newsletter in which Yan Muckle explains more about his system and why it’s helped so many people to get more hours of rejuvenating sleep and feel more refreshed each day.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_button url=”http://c88f0nv5v8kz4p2eo5mo3le-xd.hop.clickbank.net/” text=”Get the 7 Steps to Curing Insomnia Report” size=”big” align=”center” type=”default” color=”{{color}}” target=”_blank”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Disclaimer – The links in this article are affiliate links, which means I earn commission should you decide to get the Sleep Tracks system. Please be assured that I wouldn’t be promoting this product unless it had been proven to be effective and has a track record of helping people to overcome insomnia. There really is no other sleep program like this or with such a high success rate. With a 60 day guarantee, you can also try it for yourself to decide whether it’s worth the investment at no risk.[/vc_column_text][/vc_column][/vc_row]

Top 5 Best Insomnia Busting Sleep Apps that Help You Get to Sleep at Night

sleeping young man near to smartphone

There are few things as frustrating as when you can’t sleep at night. Getting 8 hours of shut eye is vital for your brain and body to tune out and shut down, restoring your physical health and cementing your memories in place. If you are still having trouble falling asleep with natural remedies, like drinking some milk or munching down a banana, then maybe you should try using a sleep app to help you nod off.

The following list of sleep apps will help guide you to the serenity of a good night’s sleep. From step by step meditation to nature sound playlists, you simply download one of these sleep apps to your smartphone just before you want to go to sleep and allow them to sprinkle some digital sleep dust.

Top 5 Best Sleep Apps

1. Sleep Cycle Alarm Clock 

The most effective way get a regular sleeping habit is by following a cycle or a pattern. The Sleep Cycle Alarm Close is an intelligent alarm clock that analyzes your sleep and wakes you in the lightest sleep phase- which is the most natural way to wake up and feel well rested. This is rated as one of the best sleep apps on Android and has the most positive feedback on Google’s Play store.

2. Nature Sounds Relax and Sleep 

If you want to relax for a few minutes during the day, whether you are in your office or at home, to refresh your mind and increase your concentration, this app might be the solution you’ve been looking from. You can choose from 6 different relaxing sounds of nature, which includes thunder, ocean sounds, sea, birds chirping, the sound of the falling rain, night in jungle, water dripping sounds and waterfalls. If ‘white noise’ helps you nod off, this is an amazing app to increase your quality of sleep and cure your insomnia.

3. Sleep Soundly Hypnosis

This is a relaxation guide session by Kym Tolson, a licensed hypnotherapist. The session combines imagery with deep relaxation techniques, which helps you to get your mind and body in a relaxed state and then gently lulls you to sleep.

4. SleepBot 

One way of curing insomnia is by tracking your sleep. However, tracking your sleep is a very tedious task and costs a lot to get done at a special sleep clinic. Using SleepBot you can track your sleep patterns to see your nighttime habits in graphical form. This then gives you an idea of at what times you’re getting the most and least amount of sleep. The app lets you customize your sleep tracking, record your movements and sounds during the night and can wake you up at the optimum time during a light sleep phase.

5. Relaxing Nature Scenes

If you want to relax after a very stressful day at home, Relaxing Nature Scenes is a sleep app loaded with 20 themes, each with four soundtracks which offers you to be able to customize your own relaxation experience. There are over 100 individual sounds to choose from and which you can combine to create the perfect mind retreat.

There are many more sleep apps out there, so feel free to share in the comments any you’ve found useful. Harnessing technology to get more hours of rejuvenating sleep is much healthier and safer than taking sleeping pills or having a few beers late at night. So if you find you can’t sleep at night, download one of these top 5 best sleep apps to your smartphone or tablet to see if they help.

How Can I Stop Snoring?

how to stop snoring

Does your snowing keep your partner awake? Snoring could be considered a sleep disorder, although it’s not you (the snorer) that suffers from insomnia because of it but your partner.

Snores are breath sounds that most people produce during sleep. Acoustically, snoring is attributed to the vibration of the anatomical structures in the pharyngeal airway. It is characterized by loud breathing in the upper airways without the absence of breath.

Like insomnia, snoring can be classified into mild, moderate or severe. Such classification is based on frequency, body position and disturbance for other people (i.e., spouse, sleeping partner).

As the degree of severity increases, the snorer has a greater risk of having an upper airway dysfunction which may lead to sleep apnea (the cessation of airflow to the lungs during sleep). Because of this, people with a snoring condition should try to find ways to relieve it or prevent it from happening.

Tactics to stop snoring

One of the most effective anti-snoring techniques is losing excess weight. The pressure of extra flesh on the airway makes night-time breathing difficult. In fact, researchers suggest that snoring is positively related to one’s Body Mass Index (BMI); meaning, as one’s BMI increases, a person is more likely to snore.

Another effective technique against snoring is to sleep on your side. This will prevent your tongue from falling back into the throat and blocking the airway.

Finally, you could try avoiding alcohol and sedating medications (i.e., painkillers) because they can relax your throat muscles too much and increase the likelihood of snoring (and sleep apnea).

Anti-snoring devices

You could also try anti-snoring devices. For instance, a chin strap keeps your mouth shut and forces you to breathe through your nose. If devices like this do not work, various surgeries are also possible that can permanently widen the airway.

So if your snoring is keeping your partner or other people in your house awake, then there are steps you can take to stop yourself snoring. Research suggests that one’s snoring condition may become a nuisance to others (e.g., insomnia can be attributed to a sleeping partner who snores). To avoid this, you should try the tactics to stop snoring suggested above or even consider surgery. After all, you will not only be helping yourself to sleep better but other people too.

Help Me Sleep! – Which Medical Remedies Can Help Me Get to Sleep?

medical treatments for insomnia

If you’ve tried just about every trick in the book on how to get to sleep and nothing has worked, then a trip to your doctor’s office might be in order. You might not be too fond of the idea, but you need to remember that when left untreated, insomnia lead to serious health risks.

It’s important to see your doctor because insomnia can be a symptom of some other medical problem such as a psychiatric condition like depression or a sleep disorder like restless legs syndrome. Home remedies and lifestyle changes are great, but when the problem persists, it’s time to consult the experts.

So go see your doctor and tell him, “Please help me sleep.”  Your doctor can offer a variety of treatments to cure your sleeplessness and these are just some of them:

Cognitive Behavioral Therapy (CBT) – Considered as an effective and lasting treatment to insomnia, CBT involves sessions with a trained professional who can help you deal with your stress or anxiety. The therapy aims to help you control the negative thoughts that keep you awake so you can sleep better.

Dietary supplements – There are countless products that claim to help you sleep. But two of the most popular options are Melatonin and Valerian. Melatonin is a natural hormone produced by the body at night, so taking supplements of this hormone may work for some people. Meanwhile, Valerian is an herb known for its mild sedative effects, which help some patients sleep better.

Prescription sleeping pills – On certain instances, your doctor might recommend prescription sleeping pills to help you solve your problem of how to sleep. While these are effective to some extent, it is important to know that they can be addicting and could lead to negative side effects such as high blood pressure or short-term memory loss.

Top 5 Natural Insomnia Remedies that Help You Sleep Better

natural remedies when you cant sleep

When you’re dealing with insomnia it’s tempting to take the easy root and reach for the sleeping pills. But you should always be wary of the side effects of sleeping pills, which includes feeling dopey the next day and, even worse, building a reliance on them as  the first option when you cant sleep. Sleeping pills might be effective at beating insomnia in the short term, but they’re not a long-term solution to the bedtime blues.

Thankfully, there are lots of natural remedies for when you cant sleep. They’re non-addictive, dont have side effects and give you the peace of mind knowing you’re not messing with your body’s natural rhythms.

Here are top 5 natural remedies for insomnia to try next time you’re wondering ‘what can help me sleep?’:

1. Cut down on Caffeine

Well, to be truthful, this is a natural remedy to avoid. Although, it is very tempting to have a coffee with your dinner or in the early evening,  it is always advisable to keep your caffeine intake as low as possible if you want to get to sleep that night. Caffeine stimulates your brain, so a cup or two is enough for most people to last the whole day, let alone at night.

2. Have a bedtime snack

Try consuming some high carbohydrate food like toasted bread or a sweet cookie at least an hour before going to bed. The reason for this is that,snacks high in carbohydrates and low in protein help your brain prepare for sleep. A sweet cookie can also act as a sedative because of the amount of sugar it contains. You can accompany your favorite snack with a warm glass of milk, which is an age-old treatment for those who cant sleep at night.

3. Establish a Bedtime Ritual

I know a lot of people have a habit of playing with their gadgets before going to bed and some acquired their insomnia because of these bad habits. You need to establish a peaceful bedtime routine that can send a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Make your bedroom more sleep friendly and make sure your bed is comfortable.

A hot bath before bedtime is also a wonderful way to relax your body. But you need to do this 2hours early before bed time. Also, if you are familiar with Epsom salts, you can add one to 2 cups to your hot bath and soak them for about 15 to 20 minutes before going in. They are highly recommended by Naturopathic practitioners because of their added benefits and proven to relieve stress, soothe your muscles, soften your skin and maybe even reduce some wrinkles.

4. Valerian

Although it sounds like a modern discovery valerian is actually a staple medicinal herb widely used throughout Europe. From some clinical evidence that has been gathered by two independent studies. Valerian has been proven to improve sleep latency, it increases the amount of time spent in deep and rapid eye movement (REM). Valerian has even been shown to improve sleep quality and to decrease anxiety in people trying to wean off of benzodiazepines.

5. Keep a Sleep Journal

Keeping a regular sleep schedule will get you in sync with your body’s natural sleep-wake cycle. You will feel more refreshed and energized than if you sleep the same number of hours but at different times.

Quick bonus tips for when you cant sleep

• Set a regular bedtime by going to bed the same time every night.
• Wake up at the same time Everyday and do it naturally without using your alarm
• Take a Nap to Make up for the lost hours of sleep and opt for a day time rather than sleeping late.
• Limit your nap time to at least 30 minutes and do it in the early afternoon.
• Fight after-dinner drowsiness

5 Reasons Why You Can’t Sleep at Night

cant sleep

Sleep problems only normally start as we get older. A newborn baby sleeps 16 – 20 hours a day because this is when it bodies develop the fastest. Adults may not need that much time to sleep but getting enough shut eye is still vital for our health. If you cant sleep at night it can cause depression, high blood pressure and even early death. But before you panic and rush off to bed, remember that your doctor can advise you if your lack of sleep is endangering your health.

1. Insomnia is linked with depression

One of the common signs of depression is insomnia or an inability to fall and stay asleep. Sleep is important to restore our body to its normal state. However when we only sleep a few hours it can make us irritable, tense and on edge.  A person who is diagnosed with depression, generalized anxiety disorder (GAD) and panic disorder may worsen their symptoms if they have inadequate amount of sleep. Treating Insomnia and depression simultaneously is the best way to improve their symptoms.

2. Popping pills won’t get you far

A sleeping pill may be effective and immediate way at ending your sleeping problems in the short-term. But all medications have side effects and sleeping pills have plenty of them, plus its effect can wear off when used in the long-term. What is really important to kick insomnia for good is to have a good sleeping habit. Avoid alcohol and caffeine at least 12 hours before going to bed. Go to bed at the same time every night and wake up at the same time everyday. It’s okay to take 10-20 minutes naps in the afternoon but try not to take them later than 2pm.

3. Kitchen cures or home remedies may or may not work

The latest magical home remedy for insomnia is tart cherry juice. Researchers from Louisiana State University have found out that drinking Montmorency tart cherry juice twice a day for two weeks can increase sleep time by nearly 90 minutes among older adults with insomnia. Other than cherry juice, drinking chamomile tea and bathing in lavender oil are just some of the natural insomnia remedies you can try at home. It may or may not work for some but it won’t hurt to give it a try and see if it’s right for you.

4. Look out for the “three P’s

If you suddenly having trouble falling asleep, there are three factors you have to look out for. The predisposing factors, precipitating cause and the perpetuating cause. Predisposition may not cause the problem on having insomnia but may increase the likelihood of it occurring. This includes having a family history of poor sleepers or being an all time worrier.

Precipitating factors are those that could trigger insomnia, like lifestyle changes, a promotion at work, too much pressure at school and a whole lot more disturbance around your family, at home, health and at work/school.

Perpetuating cause are stressful events, that creates an initial disruption of sleep. Any factors that might exacerbate the problem and heightened anxiety/arousal levels for the development of depression. It may also be a case of behavior and coping strategies, like napping long periods of time during the day and spending too much time in bed.

5. Attention can make it worse

We may have learned in the past that keeping sleep diaries can help you identify the underlying factors of what’s keeping you awake. But Feinsilver advises to ignore it, he is concerned that too much analyzing and the more you think about it the harder it is to fall asleep. The best way to stop worrying is through meditation. In fact a recent study from Rush University Medical Center in Chicago shows that mindfulness meditation appears to be a viable treatment option for adults with chronic insomnia.

Help Me Sleep! The Physical and Medical Causes of Insomnia

Help me sleep tip - dont drink coffee late at night
Coffee is great in the morning. But not last thing at night!

Folks who fall asleep the moment their heads hit the bed probably don’t realize just how lucky they are. Unlike you, they don’t mumble “somebody help me sleep” over and over in frustration as they lie awake in bed. So what’s causing your sleepless nights? There are a number of possible reasons.

You need to know that, while insomnia is a disorder on its own, it can also be a symptom of other underlying problems. These issues could either be psychological or physical in nature. Physical conditions include health problems like heartburn and hormonal imbalance. Insomnia may also be a side effect of certain medicines, particularly those for asthma, allergies, and heart problems.

So the next time you find yourself counting sheep at 3 a.m. think about the possible causes for your insomnia attack. If you’ve been suffering from acid reflux or you’ve been taking asthma medication, plan a trip to the doctor. Your physician might be able to recommend tips on how to sleep better.

An alcoholic night cap isn’t going to help you sleep healthily

If you are sure that you’re healthy, look into your daily habits. Do you drink coffee late in the afternoon or after dinner? Do you smoke or drink alcohol regularly? These habits could be causing you to wail ‘help me sleep!’ every night. Caffeine and nicotine are both stimulants that keep you awake. Meanwhile, alcohol may be a sedative that can help you sleep, but it prevents deeper stages of sleep so you end up not feeling rested in the morning.

A simple elimination process can help you get to the bottom of your insomnia problem. By knowing the possible causes for your sleeplessness and paying more attention to your body, you will eventually be able to find the answer to the million dollar question: “What can help me sleep?”