Wanna sleep like a baby?

At one time or another almost everyone suffers from insomnia or disrupted or inconsistent sleep.

1 in 5 people use prescription or OTC medications consistently to help fall asleep or stay asleep.

As a former Ambien user, I can honestly say, I was addicted. I absolutely could NOT go to sleep unless I took it. Soon, I found I only stayed asleep for a few hours. I would then lay awake for hours and got out of bed the next morning, exhausted. It took me a long time to get off Ambien and it was brutal!

Today, medications are not an option for me. (Given my propensity for addiction). I have researched, and scoured studies to find 7 ways, that I have tried and use, to help you get to sleep quicker, stay asleep longer and get good quality sleep.

1. Create a relaxing bedtime routine.

This step is crucial for falling asleep faster, easier and creating healthy sleep patterns. To support the natural sleep cycle, be consistent! It is best to keep to a regular schedule of going to sleep and waking at the same time each day. You can also help your body to understand when it is time to sleep by setting a relaxation routine. Put away work and put down your phone (no, don’t pick it back up). Then, listen to music, take a bath, meditate, practice relaxation techniques…do whatever helps you feel relaxed and comfortable.

2. Shut off electronics (yes, all of them).

Screen time can seriously impair sleep quality. The blue light emitted by electronic devices delays the circadian rhythm and suppresses melatonin levels. And for some, it stimulates areas of the brain associate with wakefulness. Data says that you should put mobile phones, tablets, and computers away at least 30 minutes before your expected bedtime. Replacing habits, such as watching TV and playing video games, with un-plugged activities, like reading a book.

3. Be conscious of what you eat and when.

We know that some foods can help us stay energized throughout the day, but a healthy diet can also help you sleep better. A diet that has a balanced ratio of carbohydrates, protein, vitamins and minerals is crucial for healthy sleep. Specifically, to get to sleep quicker, you should avoid eating heavy and spicy dishes or foods that are high in sugar. It is recommended that you have dinner at least two hours before bedtime. People with acid reflux are advised to eat at least three hours before going to bed and avoid alcohol and carbonated beverages in this time frame.

4. Get in tune with your body & mind.

Stress is one of the most common reasons that people have difficulty falling asleep. Certain activities can both reduce anxiety and improve sleep quality. For example, Yoga! People who practice yoga feel less stressed and sleep 55% better. Meditation is another form of mindfulness that helps improve sleep, in addition to decreasing blood pressure, alleviating pain, reducing anxiety and depression. Reverse nostril breathing is yet another helpful way to lower your heart rate and promote relation and a feeling of calm.

5. Try a progressive relaxation technique.

One helpful method of relaxation therapy is called progressive muscle relaxation. It is often recommended to people struggling with issues ranging from anger management to insomnia. Yet, progressive muscle relaxation can be used by anyone in place of counting sheep. It involves by first tensing, then relaxing individual muscles in a gradual sequence–from your feet up to your head. Each part of the body should be contracted for about 30 seconds and released.

6. Experiment with aromatherapy.

Aromatherapy has been shown to be a potent way to induce sleep. The scent of certain essential oils, including Lavender and Damask Rose, can effectively help those who have trouble falling asleep. Other relaxing scents include Chamomile, Geranium, Jasmine, Sweet Marjoram, Bergamot and Ylang Ylang. Try different ones to find one that you love. Plus, your room will smell AMAZING!

7. Listen to relaxing music, white noise or silence.

Adults who listen to 45 minutes of relaxing music before going to bed get to sleep faster, sleep longer, wake up less frequently at night, and wake up feeling more rested. This is in comparison to nights when they do not listen to music. Slow instrumental and classical music are recommended even for people who suffer from insomnia and it also seems to help reduce depression.

Another good solution to sleeplessness and disruptions is white noise. It works to drown out noises that you may hear which can keep you awake or wake you up. Having a constant ambient sound in the bedroom has been shown to improve and maintaining sleep.

There are some that can only sleep in complete silence. ME! Finding good quality ear plugs that are designed to sleep in, can truly help muffle or completely block certain noises ensuring solid uninterrupted sleep.