Having trouble falling asleep?  Well, there is some research out there suggesting that people who have trouble falling asleep may be at greater risk (30 to 45%) of having a heart issue (1).  I’m not one big for taking medications, unless under extreme circumstances, before trying alternative and more natural methods.  So, if you have trouble falling asleep here is a list of natural and cost-effective methods.


1) Blackout.  There needs to be darkness around you.  Turn off or unplug any appliances/equipment that may emit any light.


2) Routine, routine, routine.  Make every effort to have a nightly routine before bed.  This could be wash your face, brush your teeth, etc.  This will let your body know that it is time to wind down for the night.  Also, make it a habit to go to bed around the same time each night.  DVR your favorite show that’s on after hours for the next day.  It can wait.


3) Move, move, shake, shake.  Pitbull was on the right track.  Exercising will help you sleep.  Aerobic exercise has widely been associated with better sleep and decreased levels of depression.  Resistance training has also been associated with better sleep as well.  Depending on the individual you may not want to exercise right before bed because you’ll run the risk of not being able to fall asleep.


4) “You may be an undigested bit of beef, a blot of mustard, a crumb of cheese, a fragment of underdone potato. There’s more of gravy than of grave about you, whatever you are!”


A Christmas Carol, Charles Dickens


Proper daily nutrition is essential to a good night’s sleep.  Making poor nutritional choices will leave you lacking energy throughout the day, make exercise more difficult and possibly give you indigestion to name a few.


This is in no way a list to end all lists.  Feel free to share some of your own helpful sleeping tips or comment about the ones I mentioned!


If you are unable to correct your sleepless nights on your own, then you should consult a professional.  Sweet dreams!


1) www.medpagetoday.com/Cardiology/MyocardialInfarction/29225?utm_content=&utm_medium=email&utm_campaign=DailyHeadlines&utm_source=WC&userid=258129mu_id&email=brentrhartman@gmail.com&eun=g258129d0r
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President, Personal Training Manager at Body By Brent LLC