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7 Simple Ways to Get a Good Night's Sleep

By Sandy Schroeder

When loss of sleep makes every night a challenge and each day a blur, it may be time to turn everything around. It may not be as difficult as it seems to get back to that wonderful period in life when it was easy to drop off to sleep -- and sleep soundly every night.

Here are some simple steps to help from DumbLittleMan.

Exercise early every day - Early morning or midday exercise can relieve stress and trigger the release of feel-good endorphins to help you relax at night. Do a run before breakfast, or a brisk walk after lunch. Exercising later in the day can cause the body to heat up and accelerate the pulse making it harder to wind down at night.

Create a sleep haven - Create a hideaway that’s just for right for sleeping.

  • Ditch the electronics, including the TV
  • Clear out unnecessary furniture and clutter
  • Use white noise air filters to quiet and cool the room
  • Add blackout drapes and sound-absorbing carpet
  • Pick comfortable pillows and mattress.
  • Add plants to remove toxins and create a serene environment

Establish regular bedtimes - Set a regular bedtime and stick to it even on weekends. Setting up a natural sleeping pattern encourages the body to slow down at night to get ready for sleep. Getting up at the same time every morning and avoiding naps encourages sound sleep at night.

Create some relaxing rituals - Establishing a quiet time before bedtime can help the whole family settle down. Use warm baths, storytimes and simple snacks or soft music to mellow out everyone.

Limit caffeine, alcohol and smoking - Cut out caffeinated drinks by early afternoon and limit drinks to one or two at dinnertime. Start working on ways to stop smoking and don’t smoke right before bedtime.

Work on stress issues - If you are facing unusual work demands, severe financial pressure or serious concerns about health, consider getting help to talk through the issues and find answers. If regular demands are just weighing you down, make a list and try to eliminate one item each night. You may need to delegate some tasks, restructure your budget, or lose weight to achieve better health numbers. Do whatever it takes to worry less and sleep more.

Create a few getaways - When the regular routines get to be too much, taking a few afternoons off or getting away for the weekend can make a difference. The whole family may benefit from a weekend campout or road trip. Poll everyone and pick the right spot to hike, bike or explore. Breaking away from deadlines, meetings and homework could do wonders for everybody.

If your struggle with sleep persists, consider seeing your doctor to check for any other issues. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lakewood, Calif.

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