Are you feeling tired, frustrated and less productive?

If so, can I ask when the last time was you woke up and felt completely rested?

Having problems sleeping? You are not alone. Staring at the ceiling in the middle of the night, trying to stay hopeful, but just wanting to catch at least a few hours of sleep, is very common.  In fact, one in three people struggles with insomnia.

Sleep is an essential aspect,  a peaceful eight hours of sleep has many positive benefits and improves the quality of your life. But what can you do to solve your poor sleep and get your energy back?

Here is the deal: 10 powerful hands-on tools that will help you transform your worries into hope and serenity.

Insomnia can affect your life

Insomnia is defined as the inability to fall asleep, continue sleeping, or get enough sleep for you individual needs of sleep and consistently waking up feeling rested.

The truth is that:

Having problems sleeping is more common than you might think it is.

This is crazy:

As many as 40 million people suffer from chronic long-term sleep disorders each year. States The Centers for Disease Control and Prevention.

Insomnia is, as you can see incredibly common in the U.S. According to an article published in National Library of Medicine National Institutes of Health, between 30 to 40 percent of American adults confronting some symptoms of insomnia each year.

Insomnia symptoms include:

  • Difficulty falling asleep
  • Awakening too early in the morning
  • Not feeling well rested after a night’s sleep
  • Tiredness or sleepiness during the day.
  • Awakening during the night.
  • Irritability, depression or anxiety.
  • Difficulty paying attention, focusing on tasks or remembering.
  • Increased errors or accidents.

“With chronic insomnia there is always a lot to the story… which is why over-the-counter and single agent medications don’t always do the trick. We need to view insomnia as a symptom and look at what else is going on.”

Dr. Michael Stanclift

7 keys to fight insomnia creating a sleep friendly environment

1. Get some time alone to calm down 

First, an hour before approaching bedtime, it’s wise trying to calm down your mind and let go of thoughts. Making sure you are getting some time for yourself is an effective and cosy way to approach bedtime. Perhaps you have a good book to sink into?

2. Set yourself up for a long nights sleep by creating a peaceful bedroom

Try to block out as much light as possible. If your bedroom is facing the sun and a lot of light is coming in, consider getting some curtains or an eye mask, when time to hit the bed. Make sure your bedroom is clean and tidy, that will create peace in mind. Additionally, make sure it’s not too warm, around 64 Fahrenheit is recommended.

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3. Turn off your electronics and prepare your body and brain for the night

Let’s face it –electronics are a part of life in the 21 st century, but the bright light from the screens won’t make it easier falling asleep. It actually promotes awakens and talking to friends, reading and interacting, is rather making your thoughts wander away.

4. Give yourself some extra self-care to relax and slow down before bedtime

Take a bath, with some naturally calming scents, such as lavender, rosemary and Jasmine. The warm water is helping you to relax and will make it easier falling asleep. For more ideas to improve your sleep, get 3 additional ways to improve your sleep!

5. What you eat affect your ability to fall asleep – make sure you enjoy balanced meals throughout the day

Take a closer look at your diet. Make sure you get an overall balanced diet, including complex carbs, good fat sources (have closer look here to find out) and protein will endorse healthy serotonin levels for ideal Melatonin production. 

6. A quite mind promotes sleep – breathing and visualizing exercise 

Controlled breathing have long been a ploy to kick start sleep, whether you are stressed or not. Close your eyes and breathe in slowly. Take a deep breath and imagine a balloon filled with air. Take a short break after inhalation reaches its climax. Then release the air slowly and visualize a balloon that is slowly getting smaller. Repeat the process several times before you start breathing normally. This will prepare you for a good nights sleep.

7. To get the best sleep quality reduce your coffee consumption 

Reaching for that cup of java after a poor night’s sleep, is tempting. But drinking caffeine can make it harder for us to fall asleep at night. Try limiting caffeine intake and aim for no caffeine after noon, to make sure no caffeine is in your system when going to bed.

8. Get some fresh air to promote your natural Melatonin balance

Make sure you are spending some of your time during the day outside, directly exposed to the sun, so that you get some natural light, which promotes your Melatonin balance.

9. Make sure you are tired when laying down- avoid naps throughout the day 

I know, this is a difficult one, especially if you are having problems sleeping. However, napping won’t help you falling asleep later. If needed have a nap before 2 pm, but try to stay awake until bedtime, because you will be more tired and prepared going to bed when it gets darker as well.

10. Bedtime meditation to clear your mind 

Let go and relax, by just sitting still, with closed eyes and listen to your breath. When you notice your mind has wandered, simply take a deep breath and tell yourself: “thinking, thinking” and gently return your attention to your present moment.