10 quick tips to overcome insomnia and ensure you're sleeping well

Saturday, April 05, 2014 by: Reuben Chow
Tags: insomnia, healthy sleep, quick tips

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
BACK INTO THE CLOSET: Why U.S. reporters are not allowed to write about rainbow events in nations where being gay is still condemned
Depopulation test run? 75% of children who received vaccines in Mexican town now dead or hospitalized
A family destroyed: Six-month-old dies after clinic injects baby with 13 vaccines at once without mother's informed consent
INVESTIGATION: Three days before Dr. Bradstreet was found dead in a river, U.S. govt. agents raided his research facility to seize a breakthrough cancer treatment called GcMAF
BAM! Chipotle goes 100% non-GMO; flatly rejecting the biotech industry and its toxic food ingredients
BOMBSHELL: China and America already at war: Tianjin explosion carried out by Pentagon space weapon in retaliation for Yuan currency devaluation... Military helicopters now patrolling Beijing
ECONOMIC SLAVERY FOR ALL: While we were distracted with the Confederate flag flap, Congress quietly forfeited our entire economic future via fast-track trade authority
March Against Monsanto explodes globally... World citizens stage massive protests across 38 countries, 428 cities... mainstream media pretends it never happened
GMO crops totally banned in Russia... powerful nation blocks Monsanto's agricultural imperialism and mass poisoning of the population
SCOTUS same-sex marriage decision may have just legalized the concealed carry of loaded firearms across all 50 states, nullifying gun laws everywhere
Nearly every mass shooting in the last 20 years shares one surprising thing? and it's not guns
Vicious attack on Dr. Oz actually waged by biotech mafia; plot to destroy Oz launched after episode on glyphosate toxicity went viral
Holistic cancer treatment pioneer Dr. Nicholas Gonzalez dies suddenly; patients mourn the loss of a compassionate, innovative doctor who helped thousands heal from cancer
Pepsi drops aspartame from diet soda as consumers reject toxic sweetener
Bride of Frankenfood: Hillary Clinton pushes GMO agenda... hires Monsanto lobbyist... takes huge dollars from Monsanto
Wild eyes and bowl cuts: Why do mass shooters always share the same hair styles and crazed zombie stares?
Mind control through emotional domination: How we're all being manipulated by the "crisis of the NOW"
Genetically white woman now claims self-identify as black: If you can choose your gender, can you also choose your race? What about your species? Can a human claim to be a llama?
(NaturalNews) Good, uninterrupted sleep plays a great role in maintaining and improving human health, yet its importance is often underestimated and understated. During sleep, the body cleanses, heals and repairs. Not only does good sleep improve immunity and elevate mood, but studies have even linked lack of sleep or poor quality sleep to increased risk of cancer as well as poorer outcomes among cancer sufferers. Use these basic, commonsensical tips and suggestions to help you beat insomnia and get a good rest every night.

1. Make your bedroom comfortable and conducive for rest

A comfortable mattress which provides good support is a worthwhile investment. Bedding should be clean. The temperature and humidity of the room should be comfortable and air quality good -- ensure good ventilation and improve air quality using plants or an air purifier. Noisy contraptions should be kept away from the bedroom.

2. Before hitting your sack, find ways to calm and relax your mind and body

Listen to soft and soothing music, read a relaxing book or take a warm bath. Throw in some soothing essential oils for added effect -- lavender, chamomile, sandalwood and valerian are some good ones for promoting sleep.

Other ways to use essential oils to improve sleep include rubbing them on your temples and wrists as well as heating them to emit delightful fragrances.

Meditation and deep breathing can also help your mind and body wind down and prepare for sleep.

3. Sleep in total darkness

When your eyes detect darkness, the pineal gland in your brain begins to secrete melatonin, a vital hormone which promotes sleepiness and regulates your sleep-wake cycle. Melatonin production helps you sleep better, and this chemical also has other important effects in the body, including helping to ward off cancer.

Getting some natural sunlight outdoors each day also helps your body's regulation of its sleep-wake cycle.

4. Move your body in the day

Exercise not only makes your body stronger in many ways but also helps you have more restful sleep at night.

Exercising outdoors would kill two birds with one stone.

5. Have a regular sleeping routine

Another way to help your body better regulate its sleep-wake cycle is to try to go to bed and arise at about the same time every day. Empty your bladder before going to bed.

6. Drink a warm cup of herbal tea

Certain herbal teas are known to have relaxation and sleep-promoting properties. These include valerian tea, chamomile tea and passionflower tea.

7. Avoid eating or drinking too much before going to bed

During sleep, your body should be rejuvenating, not attempting to digest a truckload of food. Heavy foods are even worse, while drinking too much before bed can result in toilet visits that disrupt your rest.

8. Keep away from electrical devices as much as possible

The electromagnetic fields of devices such as electric blankets, electric clocks, power lines and generators can interfere with your body's electromagnetic field -- this can affect sleep. Ideally, these items should be kept away from sleeping areas.

9. Avoid physical stimulants too close to bedtime

Physical stimulants like alcohol, nicotine in cigarettes and caffeine in tea, coffee or cocoa can all affect sleep, as can vigorous physical activities. Also avoid sugar -- you don't want an energy injection before bed.

10. Avoid mental stimulation too

Even mental stimulation, for example watching horror movies or disturbing media, or listening to loud music, can affect sleep. Excessive mental activities such as intensive problem solving or emotionally stimulating activities like a heated conversation can affect your ability to have a good sleep, too.

Sources for this article include:

Mercola, Joseph, Dr., and Pearsall, Kendra, Dr. Take Control of Your Health. Schaumburg, IL:, 2007. Print.

Trivieri, Jr., Larry, and Anderson, John W. Alternative Medicine: The Definitive Guide. 2nd ed. New York, USA: Celestial Arts, 2002. Print.

Broida, Marian. New Hope for People with Depression. Roseville, CA: Prima Pub., 2001. Print.

About the author:
Reuben Chow has a keen interest in natural health and healing as well as personal growth.

Subscribe to his natural health newsletter or follow his health websites on Facebook.

His main health websites Insights on Health and All 4 Natural Health focus on being healthy naturally, while his other health websites cover topics such as cancer, depression, holistic depression help, as well as omega 3 fatty acids. He also owns self improvement and inspirational websites like Inspiration 4 Living,, Life Changing Quotes, and 101 Inspirational Ideas. Through his network of sites at The Journey of Life, he hopes to help improve people's lives.

Follow real-time breaking news headlines on
Insomnia at
Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...


Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of, the internet's No. 1 natural health news site. (Source:

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.