Sleeplessness is a growing problem around the world. Most people are stressed due to financial reasons, work, relationships, children,and so on. Teenagers are stressed for other reasons in addition to hormonal changes.  Inadequate rest or sleep plays havoc with our mind, emotions, and body. 

Lack of proper sleep impairs one's ability to think clearly, to handle day to day stressors of life, or to eat properly.  Due to all these problems in immune system gets challenged, concentration levels drop, and memory becomes impaired. Sleep deprivation also leads to: depression ,heart disease, hyperlipidemia, hypertension, slowed reaction time, slow information processing, irritability, fatigue, overeating, and weight gain, and obesity. Sleeplessness also leads to early aging.  Therefore I cannot stress enough the importance of getting proper sleep and rest at night.

Some people have sleep deprivation because of night time shortness of breath from COPD, nocturnal asthma, Sleep apnea, heart failure. They should see their doctor and get proper treatment immediately.

Here are a few things that you may be able to do to help you sleep better at night:

1) Eat light at night: Dinner should be the lightest meal of the day. The resting body does not need extra calories at night. Moreover it is easier to sleep on a lighter stomach. The risk of heart burn due to acid reflux is also decreased that way. Thus you can lay flat, or in whatever position you like.

2) Remove the TV and radio from your room. In-fact turn off the TV completely about 1-2 hours before going to bed. Thus you get rid of a brain stimulant. Instead spend some quality time with your family. Meditate, and pray. Do anything that will make you smile; anything that will make you happy. Mostly happiness comes from within- it is a Myth that someone else has the remote control to your feelings.

3) Take your favorite lotion or oil, and massage your feet for atleast 5 minutes. massage your neck and hands. Just pamper yourself for atleast 5 minutes. Love yourself. You will be so thankful you did that.

4) Go to bed atleast 20 minutes before your bedtime. Turn off or dim the light. Count sheep, say your prayer, reflect on your day, say your thanks, or whatever.... BUT keep your eyes closed.

5) Do not sleep in your work clothes. Make sure you change into your night clothes. Tells your brain that it is bed time------get ready.

6) Before going to sleep listen to calming or soothing music... if you are used to it. That is if it helps you.

7) If you are very very tired, and can't sleep  at all... take a warm bath, and message your feet and neck. then hop into your bed immediately.

8) Try a warm glass of milk at night.

9) If you wake up frequently to urinate at night, then avoid drinking water 3-4 hours before going to bed. If your are on water pills try taking the last one around 2-4 pm, and no later. This will prevent frequent night time bathroom trips. Men should get their prostates checked if they make frequent bathroom trips due to urgency, with poor urine output.

10). Avoid exercising 2-3 hours before going to bed. Exercise is energising, and that is why it is preferred to be something to start your day with- not end your day with.

11). Avoid cat naps during the day.

12) Never go to bed angry. If possible, make up, forget and forgive before you go to bed.

13) Don't forget to Give your Thanks. Pray.