How to Get More Sleep

getmoresleepSleep is important for the body to rest and recoup.

Sleep boosts the immune system; facilitates memory and cognitive reasoning; imparts a healthy, glowing complexion; and balances hormone levels, including the stress hormone cortisol and growth hormones. It’s also interesting to note that lack of sleep is directly linked to weight gain. So now you know why sleep is often called beauty rest!


It is natural to feel sleepless once in a while. However, it becomes a serious problem if this becomes a habit. Only a sleep deprived person knows the agony of it all.


Getting enough sleep is imperative for energy and health. Eight hours is the general guideline, but you may need anywhere from six to 10 hours, depending on your age. Listen to your body, and plan accordingly.


Try these Tips for Enjoying More Sleep


  • Keep a regular bedtime schedule. Do not oversleep and avoid sleeping during the day.
  • Don’t force yourself to sleep.
  • Don’t go to bed hungry
  • Adjust the heat and light in your room according to your comfort.
  • Cut out all kinds of noise.
  • Go to bed when you feel sleepy.
  • Don’t watch television before bedtime. The rays from TV affect the brain and can cause you to have trouble falling asleep.
  • Get electronics away from your bed – include televisions, alarm clocks, phones and other devices.
  • Avoid heavy meals before bedtime.
  • Don’t bring work home. Keep your house and mind uncluttered from the daily grind of the office.
  • Take a shot at relaxation therapy.
  • Add in more self-care to your life to promote relaxation, including meditation, massage, yoga and regular exercise.
  • Journal before bed to release the stressors of the day.
  • Focus on things you are grateful for before falling asleep.

If you’ve arranged your sleeping atmosphere to be consistent with the tips above and are still having trouble with sleep, you might want to try the following nutrition tips, herbal remedies or vitamins/supplements. (You should check with your healthcare practitioner before adding any supplements or remedies):


  • Drink milk with raw honey. It acts as a tranquilizer.
  • Lettuce contains ‘lectucarium’, which induces sleep. You can either drink the juice or take a spoonful of lettuce seeds boiled in ½ liter water till it reduces to 1/3.
  • Tea made with aniseed and had before going to bed also helps.
  • The herb rauwolfia is a good sedative. Mix the powder of 1 teaspoon rauwolfia with some cardamom powder and have it twice a day.
  • The herb Valerian can be helpful for some people to take before bedtime.
  • Magnesium supplements can support your sleep.
  • Melatonin, a synthetic supplement, can help you fall and stay asleep.


We’d love to hear from you! Share your comments below!


Love, Health and Success,

Suzanne Monroe is the Founder of The International Association of Wellness Professionals and Director of the IAWP’s Wellness Coach Certification & Training Program. The IAWP has given away over $100,000 in scholarships to support people who are passionate about health and wellness. If you’re interested in learning more about a career as a Wellness Coach, you can chat with an Admissions Advisor by scheduling your appointment here.
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