We have all been there. It's late at night and you are laying in bed while the minuets just seem to drag by and you know you should be asleep but for some reason you just can't sleep!

I'm here to offer some tips for just those times when you can't sleep and may need a little help.

1. Avoid Late Night Snacks - You may think you are hungry but it could be that you are just bored. A late night snack could not only cause heartburn, the digestion of the food could cause problems. It could prevent you from falling asleep and also; having your body work all night digesting food could cause you to wake up even more tired!
2. No Caffine Before Bed - If you feel sluggish after dinner, don't have coffee or soda as a pick-me-up. The caffine may not take effect right away, and by the time you are ready for bed you could be wide awake! Caffine also effects your mind and if you do fall asleep, it will probably be a restless sleep.
3. Eat A Lighter Dinner - Stuffing yourself is never a good idea, especially if you find that you can't sleep at night. Smaller and lighter meals will usually digest quicker, thus preventing any problems from creeping in around bedtime.
4. No Nicotine Before Bed - We all know nicotine is addictive, and having a cigarette right before bed could cause unwanted withdrawal symptoms that could interfere with going to sleep. If you use tobacco, give youself an hour or so for your body to process the nicotine, then you should be able to sleep.
5. Listen To Relaxing Music - Soothing music can set a peaceful mood at bedtime. Not only can classical music help set a peacful mood, studies have shown that playing it while your baby sleeps can help improve their thinking patterns.
6. Got Milk? - A cup of warm milk may help you sleep better. If you can't drink milk, try a cup of warm decaffinated tea to warm your insides Just don't fill your tummy up because that could hinder your ability to sleep.
7. Limit Your Beverages - Consume only moderate amounts of liquid so you aren't sleeping on a full bladder. It's hard to sleep while having the urge to get up and go to the bathroom.
8. Read - Focusing on what you are reading can produce a state of relaxation and help you fall asleep faster. Just beware of very intersting or scary books! You may not go to sleep if you get your adrenaline pumping!
9. No Sweets Before Bedtime - Sugar can hinder sleep in a variety of ways. Not only can sugar hype up your system, it can cause vivd dreams and nightmares that may cause you to wake up during the night.
10. Closure - Bedtime is the end of the day so clear your mind of your problems. If you had an argument before bedtime, try to work it out and make up before going to sleep. If you have other problems to work on, you can write them down and promise youself to worry about them tomorrow. It's hard to sleep with an active mind.

Sometimes a sleep aide can come in handy, but try to go with natural sleep aids that are non addictive so you can wake up refreshed and not groggy.

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