We all live busy daily lives. We get up at the crack of dawn and work all week and some even weekends. Sleep is important in order to keep our bodies healthy and to keep going.

When you can't sleep, everything seems more difficult and trying. Your mood suffers, your concentration levels waiver, you just don’t feel fully present and like yourself. Insomnia, when chronic can lead to other health-related problems over time.

Here are a few pointers to get you the night’s rest you deserve.

This first tip is a doozy considering just about all of us do it….

#1 Stop playing with your phone or iPad in bed. That artificial blue-white light wakes up your brain. It is recommended to stop checking your device at least 1 hour prior to sleep.

#2 Avoid caffeine. I know we are only on number two and you are likely thinking “to heck with this list!” Caffeine, especially later in the day, will keep you awake at night. If you get more restful deeper sleep you won't be as prone to needing that cup of coffee to wake you up either.

#3 If you have a TV in your bedroom - turn it off. The light has the same effect as your phone. Even with the sound way down or even muted it can offset your circadian sleep clock by tricking your body into thinking it is seeing daylight. The darker your sleep area, the better.

#4 White noise - turning on a fan or rain sounds clock or even a meditation CD can help you fall asleep and stay asleep. It can help drown out outside noise such as air conditioning units, neighbors, passing cars, snoring and more. If you do live with a snorer, earplugs will also help with a sound nights rest.

#5 Turn down the temperature - A hot room is harder to sleep in. Turn it down and grab some soft covers.

#6 Get some sun daily - Sun helps your body create Vitamin D. But it also helps to control and regulate melatonin, a chemical that helps to control sleep cycles. Getting outside regularly can help you sleep better.

#7 Reduce stress and keep a regular bedtime - Stress can keep you up at night. The less stress the better. Setting a usual bedtime can help keep your body on schedule and on a regular sleep cycle.

#8 Take Magnesium - Magnesium helps to calm the body and mind helping with both mood and sleep regulation.

#9 Regular Chiropractic Visits - Keeping your body in proper alignment helps quite literally every aspect of your health and that includes sleep!

#10 Eating right - Eat a healthy well-balanced diet of fresh vegetables, proteins, and carbohydrates daily. Eating something with a slow digesting casein protein before going to sleep (a protein shake or cottage cheese) can help your body get a better sleep as well as help boost metabolism and help maintain weight.

If you have problems sleeping call at Nutrition Specialists of Florida | Chiropractor Bonita Springs - Dr. Gary Gendron. 239-947-1177 or visit us online by going to www.chiropractorbonitasprings.com. Let us help!