Let’s face it, your body and brain need sleep, there’s simply no substitutions allowed.  Of course, if you’re the type of person who frequently finds themselves tossing and turning at night (or even just pulling an endless string of all-nighters) then chances are you have a sleep disorder of some kind.  If that’s the case, here are some handy tips to help you deal with these issues and hopefully get you back on track…

First off, let’s start with things you can do during the day which can reinforce and perhaps even help to develop a healthier sleep schedule.

Daytime tips:

  • Get more sunlight – Generally speaking, it’s been shown that those who get more sunlight during the day tend to be more regulated than those who do not.  Not only will this send certain signals to your brain, but it will also assist in Vitamin D acquisition as well.
  • Frequent outside breaks – It might not be possible to go outside many times during the day for a lot of people, try to compensate for this by opening up windows.

Actually, what one eats also plays a large role in how a sleep schedule works, that’s why it is recommended that you eat the following foods and/or take some of the following recommendations into consideration.

Diet

  • Smoking – You’ve probably heard all about how bad smoking is for you, well as it turns out it can also have adverse affects on how you sleep as well (including contributing to serious sleeping disorders and obstructing breathing passages).
  • Alcohol – By the same token, it’s also recommended that you avoid alcoholic drinks.
  • Eat healthier foods lat at night – These might include:
            • Bananas
            • Granola bars
            • Even light sandwiches(especially turkey)
  • Caffeine consumption – We already know that caffeine is a stimulant, so it makes no sense to binge on drinks containing it late at night (or throughout the day, really.)

What to do around bed time

  • Install lower wattage bulbs – It seems like common sense to assume that when light levels are lower it is much more likely that you’ll end up being relaxed and ready to sleep.
  • A cool environment – Also, make your sleeping room fairly cool, this makes it easy to get comfortable and stay asleep longer.
  • Cut out the sound – Additionally, it’s a great idea to be in an environment where there’s little to no sound or ambient noise to keep you up.  For those that have to deal with noise pollution on a regular basis, consider a looping audio recording of nature sounds or even white noise from a television to help you drown out the madness.
  • Is your bed comfortable enough? – Actually, what might be keeping you awake with insomnia is an uncomfortable bed.  Assuming that it’s something a bunch of extra pillows won’t solve, invest in a quality mattress / box springs set.

Getting back into a good sleep cycle isn’t always easy, but it is critical if you want to look and feel your best.  Often times these disorders are linked to extreme stress at work (or home).  If this is the case then take steps to remedy these situations or mitigate their effects as much as possible.