Millions of people across the world are going through life without adequate sleep. In fact, Sleep deprivation is reaching epidemic proportions not just in the developed world, but the under developed countries as well. Studies after studies have shown the adverse effects of sleeplessness on our physical and mental health and unfortunately most of it continues to be ignored. If you or someone one you know, is not getting the recommended 7 to 9 hours of sleep every night, what you are reading right now may be helpful. Here area a few simple steps steps that can help anyone get a good night’s sleep the natural way.

Don’t get up late

Don’t oversleep simply because you didn’t sleep well the previous night. Woke up at the same time, you normally get up every day. Getting up late for just a day or two would reset your biological clock and you will get into a cycle of sleeping late and getting up late. So this is the rule number 1 you must follow if you want a sound sleep at night.

Be active

Having got up at the same usual time after a bad night’s sleep, try to be physically active during the day. Worse the sleep, more active you should try to be physically the next day. Physical activity is a panacea for an insomniac.Activities like brisk walking, running, jogging, skipping; sit ups etc in the evening is believed to promote sleep that is more sound, deep and relaxing. A slow paced stroll after dinner helps many who suffer from insomnia.

No naps

No naps the next day, even if you didn’t sleep the entire night. If you feel sleepy, get up and do something the engages you phisically Take a brisk Walk, do your errands, climb stairs.
If you are working on your computer, get up at regular intervals to walk around your room, go down stairs or upstairs and come back. Stretch your arms and legs gently. All these activities will help you to be more alert.

Set and follow a bedtime routine

Always go to bed at about the same time every night. The way most of us get hunger pangs at the same time every day because we have been eating at those times for years. Going to bed at the same time, night after night sets our sleep cycle, with a time to sleep and a time to get up. Stop reading or any active or interesting conversation or activity atleast half an hour before your time to go to sleep. Do something that relaxes you, listen to music that is light, catch a TV show that doesn’t tax your nerves. A long, hot bath before going to bed in known to promote sleep by way of relaxing your muscles and soothing your nerves.Many insomniacs find that drinking a glass of milk at bed time is very helpful. Scientists tell us that an amino acid, tryptophan, stimulates serotonin, a bio-chemical in our brain cells, which has a key role in inducing sleep.Try them out. If they help make them a part of your bed time routine