Can’t Stay Asleep? 26 Tips to help you Sleep Tight –

tips for better sleepChronic insomnia can wreck your life. These 26 simple tips can help you stay asleep through the night. Written by a reformed insomniac.

Staying asleep through the night can be torture for the weary.  Sleep is a natural body process making it seem rather simple.  It’s not simple, if you are an insomniac.

If resorting to pharmaceutical sleep aids is not your cup of chamomile tea, then check your daily routine with these tips for a great night of zzzz’s.

During the Day:

  1. Invest in a new mattress or pillow if you wake up with a sore neck or back. Determine if you are a side, back or stomach sleeper. Buy your pillow based on keeping your neck in line with your spine.
  2. Buy some killer threadcount sheets. Whether you prefer soft and luxurious or crisp and clean, go for the highest threadcount your budget can handle.
  3. Regular exercise is probably the best way to improve your sleep. Be sure to exercise at least 2-3 hours before bedtime. Exercise tires your body so that your body and mind can rest. Even a brisk walk can help. Your body will heat up during exercise and your heart rate will increase. As you cool down, you will be more relaxed.
  4. Increase your light exposure during the day by opening blinds, going outside or buy a light therapy box. A light therapy box can simulate sunshine and help to reset your circadian rhythms.
  5. No napping during the day as it can make insomnia even worse. If you find yourself falling asleep on the couch long before bedtime, get up and do something mildly stimulating until it is time for bed.
  6. Ditch caffeine at least 6 hours before bedtime. Make sure caffeine is out of your system by bedtime.
  7. Stop eating and drinking alcohol 2 hours before bed. Give your food a chance to digest before going to sleep. Alcohol, while it can help lull you to sleep, is only disruptive later on in the night.
  8. Take a magnesium supplement with dinner. Magnesium deficiency is rampant in our society with some estimates of up to 80% of us are magnesium deficient. Bonus—magnesium helps with constipation too.

Preparing for Bed:

  1. Establish a regular bedtime schedule. Your circadian rhythms cannot handle trying to figure out when it’s time to shut down and start critical background processes that occur when you sleep if your bedtimes vary. Staying up past your bedtime for a Saturday night out and staying in bed late on a Sunday morning can wreak havoc on your sleep.
  2. Take a hot shower/warm bath an hour or so before bed (add epsom salts to your bath and a few drops of soothing essential oils like Lavender, Chamomile or Sandalwood). There is nothing like being clean before bed, especially on clean sheet night!
  3. Make preparations for the next day. Pick out tomorrow’s clothes, plan the next day’s meals, place things you will need to remember to take by the backdoor– whatever tasks may worry you during the night.
  4. Do it or make a list. If undone household chores are stressing you out, do them now and the exertion may help you stay asleep longer. If not, make a list of what needs to be done to clear your mind.
  5. Start turning down the lights an hour or so before bed. Your body is signaled that sleep time is approaching.
  6. Avoid drinking a lot of liquids right before bed so you won’t have to get up in the night to go to the bathroom. On the flipside, be sure that dehydration is not one of your reasons for lack of sleep. Drink plenty of water during the day.
  7. Put a notepad, flashlight and pen by your bedside to record those epic ideas you come up with in the middle of the night (or things you forgot to do) rather than ruminate about them all night.

At Bedtime:

  1. Turn down the A/C to about 65 degrees. A too hot or too cold bedroom can disturb your sleep.
  2. Put the iPad/iPhone/iWatch/iPod in another room. Not only are electronic devices a distraction but the blue light emitted from TV, laptop, tablet and smartphone screens disrupts the brain’s natural melatonin production and can trigger alertness, keeping you awake later. And middle-of-the-night texts and emails can disrupt your sleep as well.
  3. Turn off the TV. In fact, just remove it from the bedroom entirely. No noise, no light, no insomnia.
  4. Darken the room completely. Close blinds and curtains. Hang room darkening curtains. Wear a sleep mask if necessary.
  5. Wear earplugs or use a white noise generator. A noise may wake you up and you won’t even realize what woke you. Mask outside noises like barking dogs, noisy neighbors or traffic with a white noise machine.
  6. Turn on your aromatherapy diffuser and add essential oils scents such as Ylang Ylang, Orange, Clary Sage or Geranium. Be sure your diffuser doesn’t have a light on it or is too noisy.
  7. Turn the alarm clock away so you cannot see it. Staring at it won’t help.

In the Middle of the Night:

  1. If your stomach wakes you up with indigestion, try some therapeutic-grade ginger and/or peppermint essential oil or eat some ginger or caraway seeds.
  2. Go to another room if you lie awake for more than 15 minutes. Sit in another part of the house until you feel a little groggy. Read a book until you get sleepy and then go back to bed.
  3. If you have to get up at night to go to the bathroom, try not to turn on the light. Use a flashlight instead. The light will signal your brain (and your pets) that it is time to wake up.

Most Important Way to Beat Insomnia:

  1. Clean up your nutrition. If you make no other changes to your routine, dietary changes will have the most effect on your sleep. Add more veggies and fruit, ditch the refined and processed foods, and skip the sugar.

What tips do you have to stay asleep?

Joli Tripp is a wellness advocate, blogger, professional home stager, Realtor, wife, and self-proclaimed foodie.
Joli is passionate about making simple changes at the grocery store, at home and in life to attain abundant health. Her journey back to health is held out for others to examine and gather their courage to do the same. She provides practical advice about food, wellness, home and garden using natural solutions such as essential oils.

via Can’t Stay Asleep? 26 Tips to help you Sleep Tight.

Chart of the Top Natural Headache Remedies Proven Effective

Young businesswoman has splitting headache pain migrainThis news on natural headache remedies is provided by Nutrition Breakthroughs, maker of Sleep Minerals II.


Have you ever experienced a painful headache?

Many people who suffer with the pain of headaches or migraines are reaching out for natural, safe remedies, in order to avoid the side effects that can come with drugs or medications.

A headache is defined as a continuous pain in the head, whether it’s a chronic daily tension headache caused by muscle contractions or it’s a full blown migraine. A migraine is a throbbing, pounding pain that can last from a few hours to a few days. It can come from sensitivity to noise or light and often has an aspect of nausea or stomach upset.

There are a number of natural headache remedies that have been shown in studies to be effective.  Here are some of the most studied ones and the chart below has some additional options.

B vitamins

In a study from Griffith University in Brisbane Australia, scientists studied 52 people diagnosed with migraines. They were split into two groups and one half received a daily dose of B vitamins that included 25 milligrams of B6, 2 milligrams of folic acid (vitamin B9), and 400 micrograms of B12,  After six months, there was a significant lessening of migraine disability and symptoms from 60% to 30%. No reduction was seen in the placebo group.


The powerful active ingredient in Cayenne pepper is known as capsaicin. It is known for its ability to remedy pain and inflammation. One study on capsaicin for headache relief was published in the Clinical Journal of Pain. The researchers noted that capsaicin inhibits Substance P in the body, which is a substance that helps transmit pain signals.

Substance P is a part of what creates feelings of pain and capsaicin helps to remove it. The study found that when capsaicin was applied topically to the nasal passages, the participants found relief for headaches, whereas those taking the placebo didn’t. Capsaicin is available as a pill, skin cream or nasal spray.

Gluten free diet

In the quest for natural remedies for headaches, scientists have researched whether or not there’s a connection between migraine headaches and the gluten found in wheat, barley, rye and oats. Gluten is a protein-like substance that gives the dough from grains its elastic texture. One study from the journal “Neurology” discovered that eating a gluten-free diet brought relief from migraines to 9 out of 10 of the participants. This leads to the possibility that foods containing gluten can bring on headaches.


Studies have found that people with migraine headaches have low concentrations of magnesium in their body. The word “cephalalgia” literally means head pain or headache. In a German study of 81 migraine patients published in the journal “Cephalalgia”, 42 percent of the people taking oral magnesium had reduced both the duration and intensity of their migraine attacks. They also reduced their reliance on medications to control migraines.

Natural headache remedies can be a good first defense against headaches and migraines and can help one avoid medications. Enjoy the chart below.

natural headache remediesThis natural health news is shared with you by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs, makes the original calcium and magnesium based natural sleep aid Sleep Minerals II.

L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

For more information on Sleep Minerals II, visit this page.