by Liz Hartford

Created on: November 10, 2008   Last Updated: May 16, 2010

Is your body exhausted by the end of the day? Is your mind going a mile a minute and you can't turn it off at the end of the day? There are ways you can give your body the gift of sleep without medication. I know that many people take medicine to sleep, but the reason behind this is because they don't know how to calm their mind so they can get good rest.

Here are simple tips to get a good night’s sleep:

1. Don't consume caffeine after 5pm. Caffeine can keep your body and mind going when it is time to rest.   

2. Don't eat after a certain time of the night (usually about two hours before bedtime). When you're full, your mind will work more because it has been replenished.

3. Before going to bed, take a long hot shower or bath to calm the body and relax the mind.

4. When going to sleep, do not read, watch television or any other activity that causes your mind to be focused on something.

5. Pick a bedtime that works for you so you get 8 to 9 hours of sleep per night. This is a tough one because we have many things that must be done before bedtime.

6. Turn off your mind at least one hour before you get ready for bed. I know this one is easier said than done. If you turn off your mind and clear your head of the worries from the day or what you didn't get done that day, your mind can process the day and be done with it.

7. This step is more of a preventative step but make a list of what you need to have done by the end of the day. Yes, this is an easy step. Set goals for yourself and keep track so you get your entire task done and completed. Knowing your tasks are completed really helps when relaxing for the evening.

8. This may seem like s simple suggestion but make sure the area around you is clean and calm. For example: soft comfortable sheets, pillow meant for the position you sleep in and the room smells soothing. Depending on how you sleep you may want your room a little extra cold or a little warmer. This part depends on the person.

These steps I know because I use them each and everyday. I get a good night’ sleep every night and I am replenished and ready to go for the next day. If I haven't gotten enough sleep then I am not a happy and productive person the next day and it usually shows.

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