© By Deborah S. Tukua
www.hollycreekbooks.com

Getting a restful night’s sleep is a real challenge for many people. Those suffering from serious medical illnesses such as arthritis, anxiety disorder, muscle aches or depression are prone to insomnia. This article will focus on those that have trouble getting to sleep without any apparent medical problem and hopefully offer some successful solutions.

There are things you can do to prepare yourself for sleep each evening and there are things to avoid prior to bedtime as well. Let’s consider the ways you can alter your routine and lifestyle to promote restful sleep without the use of medications.

Things to Avoid Two Hours Prior to Bedtime:
· Avoid stimulating substances and beverages, which include: alcohol, tobacco, caffeinated beverages, cold medicines and nasal decongestants.
· Don’t consume these stimulating foods near bedtime: bacon, ham, chocolate, sausage, wine, cheese and tomatoes which all contain tyramine, a brain stimulant.
· Don’t exercise close to bedtime.
· Avoid eating heavy, late meals and spicy foods.
· Don’t take your work to the bedroom. Your bedroom should be reserved as a place of rest and relaxation.
· Avoid having serious family discussions and activities that are stressful or cause tension just before going to bed.

Promoting Restful Sleep:
· Take a walk or exercise earlier in the day or in the early evening. If you spend most of your time indoors, take the stairs whenever possible. A sedentary lifestyle encourages sleep disorders. Regular exercise improves the quality of your sleep.
· Establish a routine time for going to bed and waking up each day and stick to this healthy habit.
· Foods that are high in trytophan, promote sleep. Consuming turkey, bananas, grapefruit, yogurt, milk, tuna, dates, figs and whole grain crackers and nut butter encourage sleep. These foods are okay to eat close to bedtime.
· Take a warm or hot soak in the bath or hot tub to unwind. Listen to relaxing, soothing music while bathing instead of watching TV.
· Drink herbal teas such as chamomile or catnip to help you relax.
· Read an inspirational article or other uplifting writings such as poetry or the Bible before retiring. Prayer is soothing to the body and soul.
. The elements in your room, a quality and comfortable mattress and pillow will help you sleep well. The room itself should be quiet, dark and cool. Your bedroom should be a haven for rest and relaxation.

Note: If you have trouble getting to sleep or staying asleep regularly instead of on occasion, keep a log of your sleep problems and consult a doctor.

Technorati Tags: sleep, natural sleep aids