1. Go to bed and get up at the same times each day. If you find that your sleep patterns are not consistent, then set a time each day that you can consistently get into the habit of going to bed and getting up.



Of course there will be times that you don't stick to this pattern but make sure that you only break it for exceptions, rather than as a rule.

2. Avoid caffeine, nicotine, beer, wine and alcohol 4-6 hours before bedtime.

In fact, avoid any chemicals that may act as a stimulant a few hour prior to bedtime.

3. Don't exercise within two hours of bedtime.

Unless of course you are doing some activity like yoga or tai-chi that is going to slow down your mind and body. Ideally exercise in the morning after awakening or in the evening after work.

4. Don't eat large meals within two hours of bedtime. It's hard to fall asleep when your body feels bloated or uncomfortable from eating too much. Stick to light snacks before bed such as fruit or salad.

5. Don't take a nap later than 3pm. Taking an afternoon nap is okay as long as it's only for about an hour and that you take it before 3pm. The later you nap, the harder it will be to go to sleep at night.

6. Sleep in a dark, quiet room that isn't too hot or cold for you. Unless you have issues with sleeping in the dark, make your room as dark and quiet as you can handle. The less light or sounds you have to distract you or annoy you, the easier it will be to fall asleep.

7. If you can't fall asleep within 20 minutes, get up and do something quiet or read a dull book. There's nothing worse than laying in bed at night listen to the sound of your own thoughts rambling on or watching the same spot on the roof you've been looking at for what feel like forever.

Instead, get up and do something boring or read a book that you've been putting off reading because it bores you. You'll be surprised just how quick you get tired.

8. Enjoy a relaxing bath. There's nothing better than laying in a warm bath to slow down your mind and relax your body in preparation for sleep. Add in several drops of lavender oil and you'll have the perfect recipe for a good nights sleep. The best time to do this is about 30 minutes before bedtime.

9. Try a simple open eye meditation like gazing at a candle flame with your eyes open for a few minutes. This is guaranteed to slow your mind down.

Here's something interesting I learnt in meditation ? blinking means thinking. So the moment you stop blinking, you're setting yourself up to turn off your thoughts so your mind and body can start to slow down and relax.

Open eye meditations are a simple way to gaze at something for a few minutes before going to bed. This allows your brainwaves to start to slow down and send messages to your body to prepare for sleep.

Natural Stress Relief Begins With You

To give yourself the best shot at changing your sleep patterns, start with a firm resolve to make it a priority. Your body wants to sleep, that's what it's designed to do. It's not natural to stay awake longer than is required to perform your daily functions.

Sleep will come when your body returns to its naturally balanced state. Find out what's causing the disturbance and then do whatever it takes to change or remove it. Then sleep will descend upon you like leaves falling out of a tree in autumn.

To your great life and health,