Everyone knows that sleep is important. It fights free radical damage, which is good for skin. Studies show that sleep deprivation can cause obesity. This is maybe due to an increase in hunger hormones, or a decrease in metabolism. Either way it causes us to consume more food.

Despite this most of us are not getting enough sleep, including me. Many only get about 6 hours a night and some report even less.

Here are a few simple ways to improve your chances of a good nights sleep. I know it helps me.

1  Cardio Exercises

Cardio exercise seems to be a natural cure for insomnia. Doing cardio 20 minutes four times a week could change you from a poor sleeper to a good sleeper.  The bonus is more energy during the day and better blood circulation.  A boosted immune system, lower stress and a firmer body.

2  Yoga

The focus on breath and relaxation sets yoga a bit apart from other type of exercise.  Its stress reducing benefits can be a big benefits for those that need more sleep.  Regular yoga can help you fall asleep faster and keep you asleep longer.  Mediation, the art of clearing the mind and focusing on the breath. Is worth trying to fall asleep and get a good nights rest for.

3   NO alcohol in the evening

Alcohol may help to have you fall asleep at first. Studies show that it will disrupt your sleep pattern.

Sleep quality after alcohol consumption does not have the same quality.

This is because the ratio of REM to non-REM time is not in balance.

One glass is fine, but three at dinner, will hurt your sleep quality that night.

4  Reduce caffeine

Caffeine has different affects on everyone. While it can be of benefit it can be bad for those that have trouble sleeping.  Some studies even show that the morning coffee alone can affect your sleep quality. I try not to drink after lunch, and sometimes I try to go off coffee if I have periods of bad sleep. Tea is a good alternative. Be aware that some tea has caffeine so if you want tea with no caffeine you should opt for herbal tea.

5  Natural remedies

Sleeping pills make you to fall asleep but give you the feeling of the worst hangover. There are other alternatives that can induce sleep.  Both valerian and melatonin are great options. These can help to get you over a few difficult nights of not getting sleepy.   I use it sometimes for a few days if I have had sleep problems. I would still look for the root cause of your sleep problems for a better long term solution.