The most common sleep disorder is, by far, insomnia. One in every three adults has occasional insomnia while one in every 10 has chronic insomnia. For many people, insomnia is normally a phase due to a variety of factors like stress. Once the stress is gone,  the insomnia is gone. This type of insomnia can usually be fixed by trying many natural methods. Changing your diet is an easy, natural way to help cure your insomnia. By eating certain sleep-inducing foods each night, there is a possibility that you will experience better sleep. Now, this does not mean engorging these foods will guarantee you...

How can I get a better night’s sleep? Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges...

Warm Milk People have used this age-old remedy to help them drift into dreamland for decades, and it's still a popular choice today, despite the fact that a New York Times article suggests there isn't enough evidence to prove the ritual has any effect. The reason why many mothers and scientific experts alike swear by warm milk is because milk contains significant amounts of the amino acid tryptophan. Tryptophan is also present in meals full of carbohydrates, which is one reason why many people feel sleepy after eating a big meal. Once tryptophan is consumed, it's converted to the natural hormone melatonin...

Try to: Keep your bedroom dark, quiet, and tidy.Use ear plugs to reduce the chance of having your sleep disrupted by sound, especially if you live in a noisy environment, like a city.Install a diffuser with a calming scent like lavender. Avoid Using your bed and bedroom for activities other than sleeping and sex.Eating in bed.Using a TV, computer and mobile phone for at least 30 minutes before bedtime. Research has shown that the type of light that is emitted from their screens can stop you from getting sleepy.Planning or problem solving in bed.

Try to: Read a book or listen to the radio before bedtime. It can help to distract and relax the mind.Do relaxation exercises, such as light stretches, to help you relax your muscles.Listen to special relaxation music, which use a carefully narrated script and gentle music and sound effects to relax you. There are plenty of mindfulness and meditation apps designed specifically for this purpose.Take a warm bath. Avoid: Intense physical exercise two hours before bedtime.Anything that may make you alert or preoccupied with thoughts before bedtime.Thinking about things that upset you before going to bed. If you find yourself...

Try to: Stick to a sleeping schedule. This means getting up at a same time in the morning no matter what time you went to sleep the night before.Short naps of 20 to 30 minutes can help to improve mood, focus and performance. But remember that a nap cannot make up for a lack of night-time sleep.Drink a glass of warm milk or chamomile tea to help you feel drowsy before bed – just make sure to avoid caffeinated drinks like coffee and cola. Avoid: Napping too late in the day. It might affect your night-time sleeping patterns and make...

A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier. Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep. If you want to optimize your health or lose weight, getting a good night’s sleep is one of the...