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Don't Lose Your Sleep Over Insomnia

Updated on August 16, 2015

How to Get a Good Night Sleep


Lack of sleep is bad for health.

If you don't have enough sleep, it can lead to depression, high blood pressure and lower productivity at work.

Lack of sleep decreases the level of letpin (a hormone that makes one feel full after eating)
It also increases the level of ghrelin (a "hunger hormone" that stimulates one's appetite.
This results in overeating and weight gain.

People who don't get enough sleep also feel tired and exercise less.


Sleeplessness can be due to stress, anxiety and depression. Check with your sleep doctor to find you if there are any underlying medical conditions such as thyroid problem.


The amount of sleep a person requires varies with age. A new born may need as much as 16 to 20 hours of sleep while children need 9 to 10 hours, teenagers from 8 to 9 hours and adults from 6 to 10 hours. Anything less than five hours is not enough.

What constitutes a good night sleep? If you wake up naturally without an alarm clock and you feel refreshed, alert and able to function at peak mental performance, that means you have enough sleep.


If you are suffering from insomnia, here are some cost-effective tips to get you enough sleep.


1. Don't waste your money on sleep-inducing medications. Don't pop sleeping pills at night. They work for just a few nights but not for long term. Moreover medications contain side

2. Don't toss about the bed or watch the clock tick. This will cause anxiety. If you can't fall asleep within 20 minutes, leave the bedroom and do something relaxing such as listening to soft music, or do something until you feel tired.

3. Don't drink coffee, tea, wine or alcohol after lunch. Caffeine stays in your body for 10 hours or more. Don't use booze to help you snooze because once its effects wear off, you wil be unable to get back to sleep again.

4. No stressful activities such as decision making, quarreling or working before you sleep. No television, no mobile gadgets to stimulate your mind. Wind down instead. Read a book or say your prayers.

5. Avoid long afternoon naps because it makes it difficult for you to fall asleep at night.


1. Exercise regularly. Exercise lowers your stress and help you sleep better. Exercise promotes deep sleep because your weary body will need that rest.

2. Establish a regular routine. Go to sleep and wake up a the same time every day. This will regular your body clock. If you sleep and wake up at different time it will confuse your body.

3. Have a daily ritual to relax at the end of a day such as taking a warm bath, dim the light, read quietly or listen to soft music.

I love to hear your comments if these tips have been helpful to you.

Sam Choo is an internet marketing coach at


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