If you've ever found yourself counting sheep into the wee

hours, then you can take some small comfort from the fact

that you're not alone.

Insomnia is plaguing more and more people each year and with

the stresses of our daily lives, it's no surprise. For more

than 75% of Americans polled by the National Sleep

Foundation, getting a good night's sleep feels more like a

distant dream than a reality.

The good news is that enjoying a full and healthy night's

sleep is easier than you might think. You can improve the

quality and duration of your sleep without resorting to

sleeping pills or other artificial sleep aids. All you need

to start your journey towards better sleep are these five

simple steps:

Establish a routine

Creating a consistent bedtime routine is one of the most

important steps you can take towards getting a good night's

sleep. Going to bed at the same time each night and getting

up at the same time each morning is the first step towards

establishing a consistent sleep pattern.

A successful sleep routine also involves reducing outside

stimulants like television, computer work and exercise two

to three hours before bed, and refraining from caffeine at

least three hours before bedtime.

Create a peaceful sleeping environment

Achieving better sleep depends upon a relaxed, peaceful

sleeping environment. For the best possible sleep, remove

distractions such as televisions, stereos and computers from

your bedroom. Keep your bedroom temperature cool. Gentle

air circulation through an open window and fresh, clean bed

linens also help to promote a good night's sleep.

Reduce stress

Thoughts of work, financial problems and family concerns can

often prevent a good night's sleep. Try reducing

stimulants, using aromatherapy, a warm bath or some deep

breathing and relaxation exercises to induce sleep, reduce

stress and decrease the anxiety that can cause insomnia.

Adjust your diet

Maintaining a balanced diet is also one of the keys to

enjoying a regular and fulfilling night's sleep. A healthy

diet assists the bodily functions necessary for sound sleep.

If you aren't following a healthy pattern of eating, you may

find that altering the balance of your diet will

dramatically improve the quality and duration of your sleep.

Use herbs or aromatherapy

Aromatherapy candles or oils and herbal teas are just two

natural sleep aids that can significantly improve your

nightly sleep. A variety of herbs enjoy a long history of

use in addressing the problem of insomnia and in helping to

induce better sleep.

Try burning a calming aromatherapy candle or adding soothing

essential oils to a warm bath to help your body and mind

wind down before bed. You might also try sipping chamomile

tea (an age-old sleep remedy) an hour or so before bed to

prepare your body for the good night's sleep you've been

dreaming about.

The key to achieving better sleep

The five simple steps outlined here represent the basic

framework for establishing a pattern of better sleep and

provide an excellent starting point if you find yourself

amongst the growing band of people suffering from insomnia.

The key to achieving better sleep in the long-term doesn't,

as many people believe, lie in reaching for the sleeping

pills, but lies in finding a natural solution that works for

you.

======================================================

Donald Saunders is the author of a number of health related

e-books including "Help Me To Sleep - A Guide To Natural

Sleep Remedies"

Need to cure your insomnia and get a good night's sleep?

Click here for details => http://help-me-to-sleep.com

======================================================

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