Many of us wonder why our friends or family members are able to sleep soundly through the night while we stay up tossing and turning. What do they do that we don’t, that prevents us getting a good night’s sleep?

There are three important factors to consider when asking yourself how to get a good night’s sleep.

This may seem obvious but getting enough exercise every day is one of the main reasons that some people are able to sleep better than others. Laying awake at night, tossing and turning or constantly waking up throughout the night is a sure sign that your mind wants to sleep but your body just isn’t tired. Try getting at least thirty minutes of heavy exercise every day. Some people require up to two hours a day to get a good night’s sleep, so test out what your body’s needs are and be conscious about making exercise a part of your daily routine.

Another important factor in getting a good night’s sleep is getting just the right amount. Studies show that getting not enough sleep (five hours or less) or getting too much sleep (eight and a half hours or more) causes us to have a higher risk of obesity, heart disease and general fatigue. Sleeping too much or not enough causes our bodies to react slower, process thoughts slower and makes us feel sluggish throughout the day. In fact, studies have also shown that getting too much sleep can cause us to be more tired than we already are, tricking us into thinking that we need more sleep.

The third and most simple thing that will allow you to get a good rest, is avoiding caffeine. Drinking coffee, high sugar foods or even teas with caffeine will prevent your body from producing Melatonin the hormone needed to fall asleep. Instead you will be up tossing and turning. If you are a caffeine nut, try drinking it in the morning only and avoiding it as much as possible at night.

By following these simple guidelines you will find yourself falling into a restful and undisturbed sleep every night. Taking little steps and changing little things about your daily patterns will help you achieve that perfect sleep you have been looking for and you will no longer need to find out how to get a good night’s sleep.

Try the Delta Sleep System 2.0

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Check out this completely free report, it may help you stop some bad habits that could be preventing you from sleeping! Click the link now, you don’t even have to leave your email address.

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Download our FREE REPORT:  Worst Mistakes Most Insomniacs Make

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The definition of insomnia according to Dictionary.com is the, “inability to obtain sufficient sleep, esp. when chronic; difficulty in falling or staying asleep…..”

Wikipedia suggests that insomnia is not a disease in itself but can be a symptom of any one of several other sleep disorders. Basically, the definition of insomnia is characterised by a continual difficulty in being able to either fall asleep or in being able to remain asleep.

Insomnia is highly prevalent in the USA, with around 64 million regular sufferers recorded in 2007. Of those, it was found that women were more susceptible than men.

In treating insomnia there are four general categories: Behavioural treatments, rehabilitation, medications or other types of somatic treatments. As you will find on the rest of this site, it is suggested that neither of these approaches will suit all sufferers. This is because of the different nature and causes of any disorder. However, sufferers will often find immediate but maybe not long-term relief from medications or general somatic treatments.

The definition of insomnia appears to merely be a blanket cover term for a variety of underlying conditions.  That said, if you have any serious condition I’m sure you will have seen your doctor by now and will be undergoing treatment. If you are at all worried, do seek professional help. If you are reading this site, it is likely that your sleep deprivation may be due to some form of transitory stress or anxiety and you will find the help you need in these articles to break the cycle.

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If you have been woken up in the early hours with the kids thinking it’s morning, you will appreciate how the Gro-Clock may help!

For children aged 2 or more who are too young to read an ordinary clock, the Gro-Clock has a glowing screen showing images of moon and sun to help communicate the difference between sleep and wake-up time. The stars go out one-by-one during the night to show the passing of time. and the changing images will encourage children to stay in bed longer as they learn to ’stay in bed until you see the sun’.

The silent operation enables baby to continue sleeping as the display changes, and adjustable screen brightness allows you to choose the best amount of light you need. There is also an optional digital clock and audible alarm feature, so you can use it as a normal clock as your child grows up. The Gro-Clock is mains powered (adapter included) and comes with a beautifully illustrated sleepy farm story book. Sleepy Farm tells the tale of a very tired pig, to help reinforce the message of the importance of a good night’s sleep.

The Gro-Clock has won some rave reviews including the one below. If you want to see more reviews CLICK HERE.

“We bought this clock for our son for his birthday, when he turned 3 a month ago. He had been waking at 5.30 – 6.30 wanting to get into our bed or to get us sleeping on the floor in his room.

We showed him the demo of Moon with stars countdown and how “Mr Sunshine” would appear when it was “morning” – we optimistically chose 7am. From the first day it worked – I must say I was amazed, he did wake me at 5.30 to tell me the moon was still there for a couple of days.

But he is now checking before he shouts us in the morning – we hear him stir then go quiet if it’s pre-7am, then we are woken with a cheery, “Mummy it’s morning – the sunshine is here”.

My friend has had similar joy with hers too.

Well worth a try – and the clock is lovely addition to boy or girl’s nursery – much nicer than the other “pre-time-telling” clocks available.

I think it would even suit children younger than 3 as it comes with a cute storybook to introduce the idea to them at bedtime.”

Review By

Sharon Thomas

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Infant sleep problems can cause havoc with your life and somedays you’ll wonder if you’ll ever get a good night’s sleep!

Latest UK suggestions are that you shouldn’t really give your child any un-prescribed pills and medicines before they are 6-years-old, although it can be tempting. If you search the web, you will no doubt come across people suggesting you give your child melatonin, but please don’t unless it is prescribed! Try some of the following first.

It’s common to have difficulty getting your child to bed and a good routine is essential. As part of your bedtime routine for infant sleep problems, make sure your child’s bath contains sleep inducing aromas such as lavender, but please check these are suitable for infants first. Warm milk, a favourite cuddly toy and a bedtime story are old favourites, and will reduce infant sleep problems by relaxing the child.

Other methods can work for some children, but remember that what works for one child may not work for another. Nightwave is a visual system that shows a blue beam of pulsing light on the ceiling or wall. The child (or adult) focuses on the pulsing light and settles into a calm breathing rhythm and eventually sleep. This product has got some good reviews as has the Gro-Clock which is particular great for infant sleep problems that include early wakers. Instead of numbers, the clock clearly shows sleep and wake time by using colour and symbols with a soft background light. Reviews suggest that parents have had good results with this despite its simplicity. Sound therapy may also induce sleep in children and adults by affecting the brain’s rhythms by the use of CDs that play specific sound patterns.

Infant sleep problems do not mean you have to start your child on sleep medications and should be used only as a last resort, and only after they are prescribed by your doctor. Good luck and I really hope some of the above helps you get you some sleep!

Read more about the Gro-Clock HERE.

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