10 Tips for Getting a Good Night’s Sleep

good night's sleep

How to get a good night’s sleep

Do you have difficulty sleeping?

You’re not alone. Today we sleep 20% less than our ancestors did 100 years ago. 20 to 40% of all adults encounter insomnia problems during a year time and more than 2 million children suffer from various sleep disorders.

One out of every five clients I see that comes to me for help using hypnotherapy (hypnosis) and Neuro Linguistic Programming tell me they don’t get a good night’s sleep.

The lack of sleep affects your safety on the road too! The National Department of Transportation estimates drowsy driving to be responsible for 1,550 fatalities and 40,000 nonfatal injuries annually in the United States.

The facts are clear; we’re just not getting enough sleep.

The Need for Getting a Good Night’s Sleep

Sleeping gives your body the opportunity to repair and your mind to rejuvenate. A short time without sleep can lead to disorientation, poor mental and physical health and even death.

So it’s evident that getting a good night’s sleep is an important part of a healthy lifestyle. But it’s not just about how many hours you get, but the actual quality of your sleep matters, too.

As you probably already know, 8 hours of tossing and turning isn’t considered a good night’s sleep by anyone!

The big question is: how do you get a good night’s sleep?

Here are 10 natural remedies for insomnia you can use to get a good night’s sleep so your body and mind can get the kind of rest they need:

1. Exercise Regularly

Every sleep expert agrees that exercise is the best way to help your body get a good night’s sleep. Exercise tires your body physically which will cause it to crave rest in the evening (or whenever you sleep). As a result, you’ll fall asleep faster and spend more time in the deeper, most restful stage of sleep.

2. Get Out in the Sun

Sunlight helps your body create melatonin, which is your body’s natural sleep chemical. Sunlight sets your internal clock. By getting enough sunlight, or using a natural spectrum light bulb where you spend most of your day, your body’s internal clock will let you get a good night’s sleep.

3. Don’t Eat Late at Night

In order to digest your food after you eat, your body’s metabolism kicks into high gear. The problem with eating late is your body is still converting food into energy at bedtime. This is the cause for your difficulty sleeping. All that energy makes it hard to get a good night sleep.

4. Follow a Schedule  

When you were a child your parents probably had you go to bed at a certain time. As a result you didn’t have any difficulty sleeping. That’s because your body was used to its schedule.

What worked for you as a child will work for you. By following a daily consistent schedule where you wind down and get ready for bed at a certain time every night, your body learns to automatically prepare to rest, resulting in a good night’s sleep.

5. Eliminate Lights in the Bedroom

The best way to get a good night’s sleep is to sleep in a dark room, preferably pitch black. Light is your body’s alarm clock and can affect your sleep patterns by making your body think it’s bright outside. This simulated sunrise can wake you up.

6. Keep Your Bedroom for the Two S’s –Sleeping and Sex

Your mind associates areas for certain tasks. If you constantly do work, play video games or watch TV in your bedroom your mind may find it difficult to associate sleep with your bed.

In order to get a good night’s sleep, use the bed for what it’s meant for, sleeping and sex.

7. Eliminate Television in Your Bedroom

Watching television in bed stimulates your mind instead of relaxing it. Believe it or not, the purpose of TV shows are to engage and stimulate viewing (yes I’ve seen some very boring shows too) not to put you to sleep.

Sleep studies have found that just having a TV in your room can be enough to give you difficulty sleeping, even if it’s turned off, because your mind associates your bedroom with a stimulating activity.

Instead of a television, have noise machine in your bedroom, preferably one with a white noise or crashing waves sound to block out other auditory distractions. This can relax your mind a help you to get a good night’s sleep.

8. Avoid Long Naps

The purpose of a nap is to give your body and mind a little rest. While a short nap can be rejuvenating a long nap can make it difficult for you to fall asleep at night because the trick to getting a good night’s sleep is to be tired when it’s time to go to bed.

The problem with taking naps is they reset your biological clock. This can fool you into thinking day is night. If you really need a nap, keep it short, 20 minutes or less.

9. Read a Book

Reading can be a useful tool to get a good night’s sleep because reading can give your mind time to unwind. Reading removes you from your current situation, giving your mind a temporary escape into another world. This can relax you and reduce your stress.

10. Keep a Journal

A journal can improve your sleep greatly. When you write things down you can analyze them. This can help you to keep from mentally re-living the day or planning all the things you need to do tomorrow in your mind.

If you find that you have difficulty sleeping because you wake up in the middle of the night thinking about ideas, keep a note pad beside your bed. When you wake up and remember something, write it down. Now instead of worrying about it (or forgetting it) by the next morning, you can get back to sleep.

Are You Ready for a Good Night’s Sleep?

Then follow a few of these natural remedies for insomnia for just two weeks. What you’ll find is you’re no longer having as much difficulty sleeping, in fact you’ll be noticing that you can get a good night’s sleep.

Stop tossing and turning, you deserve to wake up feeling refreshed and well rested!



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Interested in Hypnosis for Getting a Good Night’s Sleep?

Do have difficulty sleeping? Hypnosis and NLP have been found to be two of the most powerful and effective natural remedies for insomnia.

If your life is being affected by insomnia then download your FREE Hypnosis Relaxation Recording by following this link…

About the Author

Wil Dieck is America’s #1 Mental Fitness Coach©. He is also the founder of Total Mind Therapy©, a system that uses Neuro Emotional Conditioning (NEC)©.

NEC is a system that uses the best of three highly effective processes, Advanced Hypnosis, Neuro Linguistic Programming techniques (NLP) and the deep breathing meditative breathing techniques from Qigong, a Chinese Martial Art. He has combined them into one powerful system that can help you make quick and lasting shifts in your thinking and your behavior and help you get a good night’s sleep.

Wil is a Master Neuro Linguistic Programming Practitioner (NLP) Certified Hypnotherapist and Qigong Practitioner. His office is located in San Diego,CA.

He has taught hundreds of people in individual and business settings how to use hypnotherapy and NLP in both their business and personal lives in methods to help them get a good night’s sleep.

Wil is available for individual coaching sessions and group presentations on how to use NEC or hypnosis and Neuro Linguistic Programming as well as the deep breathing meditation techniques from Qigong to get a good night’s sleep.

If you are interested in learning more about using Neuro Emotional Conditioning (NEC)© techniques to get a good night’s sleep then call (619) 293-3255 for your complimentary personalized assessment and action plan. In this session we’ll discuss the goals you wish to achieve and you’ll go away with an action plan packed with information on how to achieve those goals.