People always ask how many hours of sleep do I need. The best range is from 6 to 8 hours. But one of the most important factors is when you actually go to bed. From 10 p.m. to 2 a.m. your body makes physiological repairs and from
2 a.m. to 6 a.m. your body makes psychological repairs. So for you night owls that don’t go to bed until 2 a.m. or later you are depriving your body.

Tips on getting a good night sleep:

• Cut out caffeine (coffee, black tea, red bulls, chocolate, even green tea past 4 p.m.). For some even that one cup in the morning can be linked to why you can’t fall asleep at night.

• Make sure your diet is healthy with lean proteins such as fish, turkey, and chicken. Eat a variety of vegetables, minimal fruits, nuts/seeds, and whole grains. Avoid refined sugar treats, white flours, and artificial items such as diet drinks.

• To combat stress take Vitamin C, a buffered source (Ester C, 1,000 mg.) with each meal. Also take a B complex at breakfast and lunch. B-Right by Jarrow is a good brand on vitacost.com. These two vitamins are critical for optimal adrenal function, which plays a large part in managing your stress levels and increasing energy.

• Exercise in the morning or afternoon. Exercise is a great way to neutralize stress and help with the natural circadian rhythm of your body wanting to fall asleep at night. If you exercise too late in the evening though, it could keep you up.

• Deep breathing exercises when you go to bed. Remind yourself that you can only do some much in a day. Know that there will always be tomorrow and that there needs to be a cut off point where you take care of YOU and put work and challenges aside. The better sleep you have, the more clarity you will wake up with to be able to tackle what needs to be done the next day. Now, inhale slowly for 7-14 seconds, hold for 7-14 seconds, and exhale slowly for 7-14 seconds. Try to work up to the 14 second mark on each part of inhale, hold, and exhale. Put your hands on your belly so that it moves first on the inhale and also moves first on the exhale. Proper breathing means the belly is moving, not just the chest.

• Make sure that your bedroom is as dark as possible. If not your pineal gland will not secrete melatonin, a hormone needed for many processes of the body and anti-aging.

• Buy organic chamomile tea bags (Traditional Medicinals). Steep a tea bag for 20 minutes. Drink one hour before bedtime. This is a mild insomnia remedy but often does the trick to get a great night’s sleep.

• For more stubborn cases of insomnia try products that have melatonin in them. My favorite is Benesom by Metagenics available via my website or just Google search. Start with one pill at bedtime. Can be increased.

• Other remedies might include L-Tryptophan, magnesium, 5 HTP, valerian, passion flower, L-Theanine available on www.vitacost.com or www.iherb.com.