Restful sleep does not need to be a dream. If you toss and turn in the middle of the night, you’re not alone. According to a National Sleep Foundation poll, 75% of adults have symptoms of sleep problems.

For some, it’s even worse: The National Institutes of Health estimates that one in three Americans have symptoms of insomnia, and 10% of those people have a hard time getting shut-eye every night. To help you ease into a restful night’s sleep, here are easy-to-follow strategies.

SLEEP TIPS:  Tips to ease yourself to sleep

Give Sleep a Chance

In today's 24-hour-a-day society, it can be hard to get enough sleep, but sleep is vital to feeling and looking your best. You CAN get a good night's sleep—you may just need a little bit of help. If counting sheep's not getting you a peaceful night's sleep, check out the following lifestyle changes that may help:


Keep a regular sleep schedule.

Keep your biological clock steady by going to bed and waking up at the same time every day (including weekends and holidays). Go to bed at the same time each night during the week and on weekends Set your bedtime and wake-up time at least 8 hours apart. Keeping a regular sleep schedule, even on weekends, may help develop a sleep-wake rhythm that encourages better sleep.


Develop a sleep ritual. . Create a routine

Signal your body that it's time to sleep by doing the same activities each night. Try to wake up at the same time during the week and on weekends Give yourself "permission" to go to bed. As hard as it may be to turn off the TV or shut down the computer—make sleep a priority.


Turn your bedroom into a sleep sanctuary

Make it quiet, dark, cool and comfortable.  Never use your bed for anything but sleep and intimacy To strengthen the association between your bed and sleep—read, watch TV, snack, and chat on the phone someplace else but not in bed. Design your sleep space with the conditions you need for sleep—quiet, dark, comfortable, and free of interruptions.


Don't eat or drink too much before bedtime.

This may make you uncomfortable or have to go to the bathroom during the night. Watch your diet because a heavy meal or spicy foods before bedtime can lead to nighttime discomfort, and fluids can require disruptive trips to the bathroom. A light snack, however, can prevent hunger pangs and help you sleep better.

Limit caffeine and nicotine

Caffeine and nicotine are stimulants that produce an alerting effect, which can remain in the body up to 12 hours. Caffeine — contained in tea, cola, and chocolate, as well as in coffee — is a stimulant and can cause problems for people trying to fall asleep.

Avoid Alcohol.

Alcohol may make you tired, but it actually disrupts deep sleep, causing multiple nighttime awakenings.

Limit time in bed.

If you do not fall asleep within 15 to 20 minutes of going to bed, it is best to get out of bed until you are feeling sleepy again. Keep a Sleep Diary to help uncover the cause of your sleep problem and possible solutions

Exercise regularly to relieve daily tension and stress.

But don't exercise too close to bedtime, or you may get revved up instead. Finish your exercise at least 3 hours before bedtime. Regular exercise has been shown to improve sleep. Exercising in the morning or afternoon — at least three hours before bedtime, so you won’t be too “revved-up” — may help you get a deeper, more restful sleep.

Avoid late-afternoon and evening naps.

Don't allow yourself to doze off while reading or watching television prior to bedtime—this will interfere with your quality sleep time.

More options

Lifestyle changes don't work for everyone. So don't be discouraged if you're not having the sleep success you expected., Try using a nighttime sleep aid.
Lunasom combines a pain reliever with an effective sleep aid that is non-habit-forming and won't leave you groggy in the morning.