- 7 Steps To Better Sleep
by Donald Saunders
Do you sit up at night not bothering
to go to bed because you know you wont
sleep? Or, do you climb into bed and
then toss and turn getting more and
more frustrated because sleep wont
come? If so, dont despair because
help is at hand. Whether you are suffering
from short-term, transient insomnia
or longer-term chronic severe insomnia,
curing insomnia is simpler than you
Here are 7 simple steps that provide
a natural cure for insomnia and that
will set you on the road to better sleep.
Step 1. Set yourself a bedtime routine.
Set a time for going to bed and for
getting up in the morning and stick
to them. Experts agree that most of
us need about seven or eight hours sleep
a night, but this varies from person
to person. Youll know yourself
whether you can manage comfortably on
six hours a night, or perhaps need as
long as nine hours. Whatever the case,
set your bedtime and wake up times accordingly
and then keep strictly to them.
Step 2. Arrange your bedroom for sleep.
Your bedroom should only ever be used
for sleeping (and for making love),
so arrange it accordingly.
Set the temperature at a comfortable,
cool level (ideally between 65 and 70
degrees), and make sure that your bedroom
is well ventilated. If possible, sleep
with a window open or, if this isnt
practical, ensure that air can circulate
through the room, perhaps by using a
fan. Also, make your bedroom as dark
as possible when its time to sleep
and avoid the common mistake of leaving
a light on in case you need to get up
during the night.
Step 3. Lower external stimulation.
Avoid doing anything that is likely
to stimulate either your body or your
mind in the hour or two before bedtime.
Dont do your daily workout during
this time, or decorate the spare bedroom.
Also, try to cut out television in the
run-up to bed. I know, this is not easy
and you might even say its
impossible. If this is the case,
then dont give this particular
pleasure up but try to be selective
in what you watch and choose programs
that are relaxing.
Step 4. Lower internal stimulation.
If youre a tea or coffee drinker
then try to cut these out of your evening
routine. This also applies to other
drinks that contain caffeine, or high
levels of sugar, such as many colas
and hot chocolate.
Also, avoid drinking alcohol. Although
a drink before bed might well help you
to get to sleep, it will certainly not
help the quality of the sleep that you
Step 5. Avoid overeating.
If, like many people, you enjoy a bedtime
snack then keep your late night meal
small and avoid high protein foods and
foods that contain a lot of fat or sugar.
Try a small bowl or cereal or a low-fat
Step 6. Clear out your worries and concerns.
If youre the type of person who
goes to bed with your mind racing and
runs over all of the worries and concerns
of the day then heres a tip for
clearing the clutter from your head.
Shortly before you go to bed, take a
notebook and write down all your worries
and concerns. The simple act of committing
these to paper will allow your mind
to let them go and relax.
Step 7. Take positive steps to induce
Its easy to talk about the need
to be relaxed when you settle to sleep,
but how often do you actually take steps
to relax yourself, rather than hope
that relaxation will come.
Add relaxation, and perhaps meditation,
exercises to your bedtime routine!
Climb into bed about 15 minutes before
its time to turn out the light.
Get comfortable, close your eyes and
practice one of the many relaxation
or meditation exercises available. With
a little practice youll find yourself
falling asleep before youve finished
The natural remedy for insomnia
The seven steps outlined here are just
a small sample of the many things that
you can do to cure insomnia.
The secret to curing insomnia doesnt
lie in the all too commonly used sleeping
pills, but is to be found in a few simple
changes to your lifestyle and in setting
yourself a clear routine.
Make a few simple changes to your lifestyle
today and start enjoying better sleep
Copyright 2020 Donald Saunders - http://help-me-to-sleep.com
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About the Author
Donald Saunders is the author of a number
of health publications including "How
To Get A Good Night's Sleep - Simple
Solutions To Help You Rest". To
pick up your free copy of this guide