I read in Reuters a while back that most Americans do not get enough sleep. While the story does a good job of outlining the physical and mental impact, it is important to remember that this will negatively impact your dream studies as well. Getting accurate dream meanings requires that you remember your dreams in as much detail as possible, something you cannot do if you are overly tired.

To help out my readers I have collected the ten best tips for getting a good nights rest from around the internet. My wife has battled insomnia most of her lifetime and we can attest that these tips are all effective and natural. You should avoid sleep medication except as a last resort as they have very harmful effects on your dreams.

1. Wake up at the same time every day. This is important as your body will quickly adapt if you allow it to. The problem many have is keeping that schedule even during weekends.
2. Don’t lie down unless you are tired. While it’s important to get up at the same time you may find yourself getting tired at different times depending on your days activities. This is normal and you should learn to listen to your body. Going to bed before you are tired will result in a less restful sleep.
3. Don’t eat or drink right before bedtime. You should give yourself a few hours after eating before lying down to sleep. Studies have found that eating right before bedtime causes many to have problems falling asleep.
4. Get in shape. People who exercise regularly have been found to sleep better. While it’s not necessary to join a gym to get a better nights sleep, its important to engage in some physical activity every day. If you live someplace where its possible going for a walk in the evening is very helpful and relaxing.
5. Don’t exercise right before bedtime. Exercising right before going to sleep is a sure fire way to ensure that you will have problems falling asleep. Also this can lead to more cramping and discomfort during the night.
6. Cut back on caffeine. Most American’s are addicted to stimulants such as caffeine. Caffeine makes it much more difficult to sleep soundly. From experience cutting way back on caffeine made an immediate improvement in my sleep quality.
7. Remove distractions from the bedroom. While many guides suggest removing everything from the bedroom it is important to at the least remove any lights or noises. While you may be able to fall asleep with these distractions they will prevent you from sleeping as deeply as you would otherwise.
8. Take a warm bath before bed. This will raise your temperature and relax your body. Both of these things will help you fall asleep and sleep better. If your one of those that prefers showers then standing under a hot shower will be nearly as good.
9. Get out in the sunlight. The human mind and body are conditioned to be awake during the day and asleep at night. If you work inside make a point of spending some time outside each day. This will not only be healthy but will help you sleep as well.
10. Don’t be afraid to seek help. If all else fails consult a specialist. There are millions of Americans who have problems sleeping and you may be one of them.

Learn to listen to your body. Scientists are fond of saying that everyone needs x or y hours of sleep but the truth is that everyone is different. Sleep when you are tired and build a routine and you will be fine. If you are still tired but can’t sleep there may be an underlying problem that you should see a doctor about. Often these are psychological but there are medical problems such as sleep apnea that can be quite serious.

I hope this list helps.
William

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