Getting the sleep you need isn’t as difficult as it seems.  Sure there are several newer “sleep aids” that claim to help you get the best night’s sleep and wake up feeling refreshed.  These medications may well do the trick for a few who need them temporarily.  What about those who suffer chronically with sleepless nights? 

Sleep is taken for granted by most of us.   A good night sleep is elusive for many.  The sleepless nights add up to fatigue filled days with low productivity and rising risks factors for a multitude of other health problems.   What’s causing this inability to shut down?

For some it may be as simple as habit.  Some people don’t sleep because they have gotten out of the habit of doing it.  Sounds too simple doesn’t it?  It is simple though.   How you sleep is very much determined by the sleep hygiene you have.  This translates into the habits you have around sleeping. 

Sleep hygiene describes the rituals and behaviors that you perform around the activity of sleep.  What you do in the hour or two before you attempt to go to sleep has a lot to do with how successful you will be at falling asleep once you lay down.

The hectic lifestyle that many of us lead potentially dooms us to never getting enough sleep, since sleep is often one of the first things that we knowingly relinquish living in a fast pace world.   The constant pace of an average day  makes  it difficult for some people to physically slow down enough to allow the mind to do the same when it’s time to turn the lights off to recharge.

Don’t let this happen to you.   Here’s how.

It’s important to exercise and stay physically fit. Regular exercise is one of the major components of good sleep hygiene.  Exercise should be consistent and persistent (yes you’ve known me to say this before!), and should be performed at least 4 hours prior to the time you plan to go to bed.

During the course of your day be mindful of the caffeinated beverages you consume.  Too many of these could keep you revved up well past your desired bedtime.  Cut them off early in the afternoon no matter what. 

Be aware that some over the counter medications can interfere with sleep, particularly some cough and cold medications.  Obviously, use these only when absolutely needed and, sparingly if you are having difficulty getting to sleep.

Going to bed is another major component of good sleep hygiene.  Many of you who may admit to being couch potatoes and even some who won’t will occasionally wake up in front of the television late at night wondering where you are.  Sound familiar?  If this is a frequent occurrence then you really need to focus on deciding when you plan to go to bed. 

Set the alarm when you get up in the morning to ring again in the evening.  This will remind you that it’s time to come back to bed.   You need to develop the habit of getting ready for sleep. 

Whatever you do, it needs to be relaxing.  This might be watching television, but is the news ever relaxing?   Are television series about blood and murder relaxing?   You may need to rethink television before bedtime.

Quiet music may help you relax.

Reading is a possibility.  Got a good book you can’t put down.  That’s great so long as reading does relax you.

A warm cup of milk or herbal tea may help.

Aromas that promote sleep are lavender, jasmine, sandalwood, and rose.  Try any one of them.  Use an essential oil diffuser or scented candle.

A warm bath may work for you.  

A quiet moment of reflection may help.  This could be meditation or just sitting.  Focus your thoughts on something pleasant.  Give that thought all of your attention.

 Try not to get into a cycle of rehashing bad or uncomfortable events from your day.  These tend to recycle themselves around in the mind and prevent sleep. 

If you’ve had a bad day or some unsettled issues from the day, plan to set some time aside just to reflect on them.  Do this early in the day or evening.  Designate a specific amount of time.  Give the issue that amount of time, period.   So, if it's 5 minutes, fine that’s it.  Reflect on those issues then stop.  Let it go, or put it aside until the next session.  Getting into this habit may help relieve you of the tendency to allow conflicts to dominate your thinking at times when you would rather be doing something else, like sleeping.