More and more of us suffer chronic insomnia or with poor sleep nowadays. You only need to visit your pharmacy to see a host of the latest “sleep aids.” From over-the-counter pain medication, to herbal mixes, cold and flu medicine, all the way to prescription medicines, there are many reminders that sleep is an elusive state for many.

Frenetic Pace of Life
Our world is very different today than it was for our great grand parents. We have demands, obligations, work, school, and social problems all around. This whirlwind of demands and obligations makes us forget the answers to an improved night’s sleep can be very simple. There are many non-medicinal methods of preparing your body for sleep that have been effective for millions of people.

Cut Late Night Snacks
The biggest issue may be no further than your fridge. Eating too soon before bed is a bad habit altogether that has given people trouble for centuries. Instead of resting as your body should, it must carry on with the digestive process while you try to go to sleep. Late-night snacking also opens the door to trouble with acid reflux, indigestion, and heartburn, all of which will keep you awake.

Other problematic dietary areas include fizzy drinks, caffeinated teas, too much alcohol, or even chocolate. For the next few days limit your food consumption to only water four hours before you plan to sleep, you may be in for a pleasant surprise. You should find you not only sleep better, but you could lose a few pounds just by trimming the late snacks and gassy drinks.

Get Moving
Lack of exercise is another issue that may interfere with your natural sleep. Our bodies are made to use. It’s not natural to be still for behind a desk for 8 hours and then slumped in front of the TV 4 more. Your muscles need to be worked and flexed. If you don’t currently have an exercise habit, find something that will fit in with your life. Pick something that not only fits your body type, but that you also enjoy.

Many people who take up Yoga find that they sleep better and they can concentrate more easily. Yoga and pilates are similar exercises that are deceptively easy to watch but incredibly strenuous to practice. But don’t over do it. It’s never a good idea to push your body to the threshold of pain while practicing.

If these flexibility-oriented exercises don’t interest you, there are other options. Maybe martial arts appeals and there are community centres that hold regular classes. Why not consider adding just a few minutes of running or jogging to your routine? You don’t have to join a gym to get positive effects; you can simply start taking the stairs instead of the lift.

Quiet Your Mind
If you are exercising and watching your diet and you still have trouble sleeping, there are other areas to address. Do you find your mind is busy churning over thoughts about the day? Some find that keeping a note book or jornal of the day can give you a boost in defeating mental stress. Do you need ideas or inspiration for the next project at work? Note it in your journal and forget it for the night. This mental “dumping” will ensure that you don’t forget anything. Journaling is helpful particulary of you discipline yoursefl to find something about the day that is an insight or a positive.

A Little Light Music
Another idea to help you sleep better is to practice relaxation. You can listen to relaxing music as you drift off to sleep or just before turning out your lights. Aromatherapy works well for some, especially with such sleep-inducing scents as lavender or chamomile. A nice long bath or relaxing shower can also help your body relax and prepare for sleep. Some simple stretching exercises are helpful too. Make a pleasurable routine of these so that the mind associates them with going to sleep.

Most of these methods are within your power to organise and can be tailored to suit your lifestyle, with no drugs, no expensive memberships, and no real disruption to your routine. Deciding to take action and help yourself can be the biggest relief to the pain of lack of sleep.