Stop counting sheep! 5 easy, natural ways to get sound sleep

For many, getting enough sleep is difficult, if not impossible, but don't be discouraged. There are a number of natural remedies designed to help you nod off. The busier our lifestyles and schedules become, the more difficult it can be to fall asleep quickly and stay asleep throughout the night. While some turn to medicine, others are interested in finding natural ways to improve their sleeping patterns. Developing simple lifestyle changes, avoiding certain substances, and acquiring good bedtime habits can help you get a good night's rest.

Diet is a crucial aspect of getting restful sleep. Eating spicy foods right before bed can lead to heartburn or indigestion and will surely make sleeping difficult. Foods high in sugar like ice cream, candy bars and soft drinks boost your blood sugar and make sound sleep nearly impossible. Similarly, drinking caffeine in the late afternoon or evening is another surefire way to lose sleep. Avoid these sleep-depriving foods several hours before bedtime.

Getting enough exercise is another key factor when you're seeking better ways to sleep. You may not need to run a marathon every day, but maintaining an active lifestyle will help your body acclimate to a proper sleep schedule. Leading an inactive lifestyle or being a couch potato can leave you feeling restless at night, so try to walk whenever possible, take an aerobics class, or find other exercise you love to keep moving.

Going to bed at the same time each night will also help improve your ability to sleep. When you attempt to get some rest at random times during the day, your body is unable to fall into a proper sleep schedule. It's important to strive to go to bed at a similar time each night and wake up at a similar time in the morning. This will help your body and mind sleep much better.

Maybe that nightcap wasn't such a good idea after all. That last drink might help you get to sleep faster, but staying asleep will be more difficult the more you drink and smoke before bed. You can still have that glass of wine with dinner but even when it comes to a good night's sleep, moderation is key.

Simple habits like reading before bed have been proven to help people fall asleep faster and stay asleep longer. In contrast, watching TV has been shown to reduce sleep quality. Get absorbed in a book or magazine and read for an hour before you fall asleep. Your sleep quality is bound to improve drastically.

Getting a good night's rest doesn't require a prescription or over-the-counter medications. While in some cases substances may be necessary, for others, simple lifestyle changes can improve the duration and quality of sleep quality, and even boost your daytime performance.