In the report of the National Sleep Foundation, 49 percent of Americans report having sleep problems. We’re having a difficult time falling asleep or being asleep, or both. Even though this has turned into an abundance of gold for pharmaceutical companies (notice how many commercials for sleep aids are on TV late in the night) but it’s not doing much for our mental well-being. We require sleep. It’s the time that our body re-establishes its physical and mental health, and insufficient sleep leads to serious health issues. So, are you going to keep taking pills, or will you take action to address the issue? These suggestions should be helpful.

1. Eat properly

A lighter meal should be eaten at least two hours prior sleep liquid melatonin liposomal to going to sleeping. Cut down on sugar consumption in the evening and during late-night binges.

2. Reduce caffeine and alcohol

Although a glass of wine can be relaxing for a while but it usually has the opposite effect a couple of hours later. It also impacts sleeping, so you should have it only at the beginning of the day if you drink any alcohol in any form.

3. Exercise regularly

The exercise routine reduces stress levels throughout the body. Don’t work out late in the evening it could have the opposite effect.

4. Set up a routine for bedtime

Dim the lights, or take a break and read a book. Your brain can’t wind down in the midst of a hectic schedule or watching news coverage that is a bit hefty. Are you ready to go for the time to relax before bed, or catch up on the latest news about Trump’s presidential campaign?

5. You can use your bed as a bed

Make sure to get in bed only when you are actually ready to fall asleep. Train your brain to know when it’s the right time to shut it down. You shouldn’t work while you sleep or sit down to watch television.

6. Purchase a relaxing CD

Many audio programs assist in encouraging sleep. Explore Amazon and discover something that you like.

7. Try natural supplements

A variety of safe and non-habit-forming natural and herbal sleep aids are sold at your local pharmacy that sells bedtime tea as well as valerian root. The salesperson can help to find the right solution.

8. Find a mantra

The repetition of phrases and rhythms can help settle your mind so you can go to sleep. If nothing else works, you could still keep track of sheep.

9. Get out of bed If you’re having trouble sleeping

Stop staring at the clock. Sit on the couch or listen to some relaxing music or read. Go back to bed as soon as you’re feeling relaxed.

10. Reduce your stress

Learn about ways to reduce stress or work with counselors or coaches to help you reduce anxiety so you have a worry-free night.

Robert Notter is a board-certified health and life coach. Based in New York City, he is able to work with clients across the world both in person and by phone. His practice is focused on helping men to reduce stresslevels, boost their energy and build stronger relationships and be more satisfied with their bodies.

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