Trans4mind Home Page

5 Steps To Better Sleep

If you've ever found yourself counting sheep into the wee hours, then you can take some small comfort from the fact that you're not alone.

Insomnia is plaguing more and more people each year and with the stresses of our daily lives, it's no surprise. For more than 75% of Americans polled by the National Sleep Foundation, getting a good night's sleep feels more like a distant dream than a reality.

The good news is that enjoying a full and healthy night's sleep is easier than you might think. You can improve the quality and duration of your sleep without resorting to sleeping pills or other artificial sleep aids. All you need to start your journey towards better sleep are these five simple steps:

Establish a routine

Creating a consistent bedtime routine is one of the most important steps you can take towards getting a good night's sleep. Going to bed at the same time each night and getting up at the same time each morning is the first step towards establishing a consistent sleep pattern.

A successful sleep routine also involves reducing outside stimulants like television, computer work and exercise two to three hours before bed, and refraining from caffeine at least three hours before bedtime.

Create a peaceful sleeping environment

Achieving better sleep depends upon a relaxed, peaceful sleeping environment. For the best possible sleep, remove distractions such as televisions, stereos and computers from your bedroom. Keep your bedroom temperature cool. Gentle air circulation through an open window and fresh, clean bed linens also help to promote a good night's sleep.

Reduce stress

Thoughts of work, financial problems and family concerns can often prevent a good night's sleep. Try reducing stimulants, using aromatherapy, a warm bath or some deep breathing and relaxation exercises to induce sleep, reduce stress and decrease the anxiety that can cause insomnia.

Adjust your diet

Maintaining a balanced diet is also one of the keys to enjoying a regular and fulfilling night's sleep. A healthy diet assists the bodily functions necessary for sound sleep. If you aren't following a healthy pattern of eating, you may find that altering the balance of your diet will dramatically improve the quality and duration of your sleep.

Use herbs or aromatherapy

Aromatherapy candles or oils and herbal teas are just two natural sleep aids that can significantly improve your nightly sleep. A variety of herbs enjoy a long history of use in addressing the problem of insomnia and in helping to induce better sleep.

Try burning a calming aromatherapy candle or adding soothing essential oils to a warm bath to help your body and mind wind down before bed. You might also try sipping chamomile tea (an age-old sleep remedy) an hour or so before bed to prepare your body for the good night's sleep you've been dreaming about.

The key to achieving better sleep

The five simple steps outlined here represent the basic framework for establishing a pattern of better sleep and provide an excellent starting point if you find yourself amongst the growing band of people suffering from insomnia. The key to achieving better sleep in the long-term doesn't, as many people believe, lie in reaching for the sleeping pills, but lies in finding a natural solution that works for you.

Copyright 2005 Donald Saunders

About the Author
Donald Saunders is the author of a number of health related publications including:
"Help Me To Sleep 'A Guide To Natural Sleep Remedies", "Jet Lag 'An Alternative Approach", "Shift Work Insomnia" and "The Art of Meditation - A Guide To Meditation, Breathing and Relaxation Techniques".

From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...

View all the Hypnosis Downloads here

The New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program
is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
Copyright © 1997-2018 Trans4mind Ltd