Do you suffer from chronic or episodic insomnia? It is believed that a large percentage of our population suffers from insomnia, whether intermittent or chronic. Chronic insomnia or sleep deprivation is believed to contribute to weight gain, increased cardiac disease, and a greater risk of accidents.

This article is not meant to take the place of medical advice. While you should talk with your doctor if you suffer from chronic insomnia, here are 3 suggestions you can use immediately to help yourself get a better night's sleep!

1. Completely darken your room, including clock LED lights, cell phones, or lighting through window blinds. Use sheets tonite to completely darken your room, and invest in room darkening blinds or shades for a permanent solution. Melatonin production, which is responsible for controlling our wake-sleep cycles, is disrupted by exposure to light during sleep, even minimal amounts. Take that night light out of your room, and watch the quality of your sleep improve!

2. Do gentle stretching exercises, like yoga, in the early evening, but at least an hour before retiring. However, do aerobic or strengthening exercises no later than dinner time. Strenuous exercise stimulates the nervous system. By limiting physical activity in the evening hours, you will give your body the time it needs to ramp down for a good night's sleep.

3. Mom was right - have a bed-time snack. However, make it a snack, not a meal...and make it carbohydrate-based. Try a small bowl of whole grain cereal and milk - it will wrap your bones with a blanket of extra calcium...and the whole grain will stimulate calming neurotransmitters that will help you to nod off. Additionally, avoid caffeinated beverages such as coffee or black tea, as well as other stimulants, after the late morning. This will give your body time to eliminate the drug from your system in time for a restful night's sleep.

Follow these suggestions, and you just might find yourself sleeping more soundly tonite. While you are at it, make sure that you wake up each morning at the same time, and go to bed at the same time each night. Also helpful is exposure to early morning sunlight. Following these tips will further support a healthy and consistent wake-sleep cycle. Sweet dreams!

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