From having occasional difficulty sleeping to insomnia, there is a lot you can do to get a better night's sleep, feel refreshed when you awake, and remain alert throughout the day. We all have trouble sleeping from time to time, but you can sleep better every night by following these 12 simple steps.

1) Maintain a regular sleep schedule. Get up at the same time each morning, regardless of the previous night’s sleep, to help set your biological clock.

2) To consolidate and deepen sleep, restrict the amount of sleep to only as much as needed to feel refreshed during the following day - usually 7-8 hours.

3) Arrange the bedroom so that it is a comfortable setting. Insulate it against sound and light by using carpets and curtains. Ear plugs and eye masks may be helpful.

4) Keep the room at a cool to moderate temperature. Excessive heat disturbs sleep.

5) Use the bedroom for sleeping and sexual activity only.

6) Turn off your phone.

7) Avoid liquids before going to sleep to minimize nighttime trips to the bathroom. If liquids are not a problem, try drinking warm milk at bedtime.

8) Avoid alcohol, tobacco, and caffeinated beverages, especially in the evening. Although alcohol may help you fall asleep, it causes subsequent sleep to be fragmented.

9) Avoid napping longer than one hour or after 4 pm.

10) Exercising regularly helps deepen sleep, but strenuous exercise should be completed no later than three hours before going to bed.

11) Try a relaxation techniques, such as, biofeedback, meditation, yoga, progressive muscle relaxation, or massage to prepare the mind and body for sleep.

12) As far as possible, work out family or job-related problems before going to sleep.

It is becoming increasing clear how critical sound sleep is to your health and well-being, Many sleep problems go unrecognized for years, leading to unnecessary suffering, poor quality of life, accidents, and great expense. Following the 12 steps to better sleep can have a tremendous impact upon your overall health and quality of life.

To get FREE access to the exclusive series "What Are the 7 Biggest Mistakes Most Insomniacs Make?" click here. To read my review of the two best resources for better sleep you can choose, go to my blog Better Sleep.

Insomnia can make falling asleep difficult, wake you up in the middle of the night, or awaken you way too early in the morning. Insomnia can be naturally relieved with herbal teas, infusions, and baths. The following nine herbs can aid in getting to sleep and staying asleep.

1) California poppy (Escholtzschia californica). California poppy is a sedative and sleep-promoting herb which can currently be found in a variety of herbal remedies for promoting sleep, helping one to relax, and easing mild anxiety. Because of its mild sedative and analgesic properties, it can be given safely to children. Clinical research on California poppy has clearly demonstrated the plant's sedative and anti-anxiety properties. It has been shown to improve both sleep latency and quality.

2) Chamomile (Anthemis nobilis). Chamomile is a time-honored sedative herb which can be safely used by children and adults alike. Chamomile tea is commonly used in Europe, South America, and Mexico for insomnia and restlessness combined with irritability, particularly in children.

3) Hops (Humulus lupulus). In the early 1900s, physicians used hops as a sedative specifically for insomnia due to worry or nerve weakness. Hops, a major ingredient of beer, has a long history of use for sleeplessness, nervousness, and restlessness. Hops pillows are sometimes used for mild insomnia.

4) Kava kava (Piper methysticum). Kava is the national drink of Fiji and is popular throughout the South Seas. It imparts a calm feeling, relaxes the body, and sometimes enhances communication and dreaming. This sedative herb is often used for sleeplessness and fatigue.

5) Lavender (Lavandula officinalis). Lavender is a gentle strengthening tonic for the nervous system. A few drops of lavender oil added to a bath before bedtime are recommended for persons with sleep disorders. Additionally, the oil may be used as a compress or massage oil or simply inhaled to alleviate insomnia.

6) Passion flower (Passiflora incarnata). Herbalists consider passion flower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England it is an ingredient in forty different commonly-sold sedative preparations. Passion flower is used for minor sleep problems in both children and adults. It is an excellent sedative with no side effects even when used in large doses.

7) St. John’s Wort (Hypericum perforatum). This common yellow-flowered weedy herb from Europe is quickly becoming an important part of modern herbal medicine. It has a long history of use dating back to ancient Greek times. Modern scientific studies show that it can help relieve chronic insomnia and mild depression when related to certain brain chemistry imbalances. Because this herb can sensitize the skin to sunlight, if you are taking a full dose, avoid direct skin exposure to bright sunlight.

8) Valerian (Valeriana officinalis). Herbalists use valerian extensively for its sedative action against insomnia, nervousness, and restlessness. It is recommended for those type of people who have a hard time falling asleep, because it shortens sleep latency. It also reduces nighttime waking. Valerian is an excellent herbal sedative that has none of the negative side effects of Valium and other synthetic sedatives. It works well in combination with other sedative herbs, such as California poppy, skullcap, hops, and passion flower.

9) Wild lettuce (Lactuca virosa). Wild lettuce is a mild sedative and nervine used for restlessness and insomnia. It may be found in a variety of formulas for the treatment of acute and chronic insomnia. It is used homeopathically for restlessness and insomnia. Because of its safety of use and calming effects, wild lettuce is a good children’s remedy.

Unless otherwise specified, for insomnia, take one or two cupfuls of an infusion or decoction in the evening about 30-60 minutes before bedtime. An additional cup can be taken in the night if you wake up. Where a remedy that will not make you drowsy is indicated for conditions associated with insomnia, you can take it three times a day.

Reduce the dosage of herbs taken by mouth by a quarter for children under five years old and by a half for children under twelve. Consult a professional herbalist and your doctor before administering any herbs to children.

To get FREE access to the exclusive series "What Are the 7 Biggest Mistakes Most Insomniacs Make?" click here. To read my review of the two best resources for better sleep you can choose, go to my blog Better Sleep.

Insomnia is a sleep disorder in which a person experiences poor sleep or has trouble sleeping. Poor sleep for any length of time can lead to mood disturbances, lack of motivation, decreased attention span, trouble with concentration, low levels of energy, and increased fatigue. If you're troubled by difficulty falling asleep, practice this breathing exercise when you go to bed at night. It's simple, but highly effective.

Lie down and relax your body as best as you can. Take a few slow, deep breaths. Each time you breathe in imagine the air gently flowing into your lungs and stomach. Then visualize the air flowing out smoothly and easily as you exhale.

With each outgoing breath, imagine that you are relaxing your body more and more, that that you're going deeper within yourself. See and feel all your stresses and tensions easily dissolving and going away with each outgoing breath. Do this five times.

Next, breathe in slowly to the count of four. Once your lungs are comfortably full, hold your breath for one second. Breathe out slowly to the count of eight. Feel yourself relaxing more deeply each time you breathe out.

Repeat this process ten times. At the end of it, you'll find yourself in a deep state of relaxation physically and mentally. You will notice the effects immediately. You will feel much calmer and any constriction in your chest and head will likely have dissolved.

Make this breathing exercise a part of your bedtime routine. You will soon associate this exercise with falling asleep, and you will indeed fall asleep more easily.

To get FREE access to the exclusive series "What Are the 7 Biggest Mistakes Most Insomniacs Make?" click here. To read my review of the two best resources for better sleep you can choose, go to my blog Better Sleep.

Around 25% of the American poulation have seen a doctor due to chronic fatigue. Almost all of us feel tired each day. If you think that you're tired because you sleep too little, you're wrong. There are people who sleep 4.5 hours each night, are never tired, and are always full of energy. Why? Because their sleep is of high quality and their way of life allows them to sleep very little and still feel great.

The truth is that if you're tired all of the time, you're probably doing something wrong. The End Tiredness Program by Tina Hagen and Peter Novak is intended to help people who suffer from constant tiredness and fatigue to increase their energy levels, improve their feeling, and help them make more of each waking hour.

The End Tiredness Program treats the tiredness itself. Other products (coffee, pills, energy drinks, etc.) just cover up the effects of tiredness. The End Tiredness Program is the only natural - no pills or gimmicks - way to fight tiredness. Best of all, there are no ongoing costs - just valuable information that will change your life.

Just to name a few of the things that the End Tiredness Program will teach you:

1. The End Tiredness Program explains how to make your sleep more effective by describing the five different stages of sleep and teaching you how you can sleep less but actually feel more rested.
2. Your body has a built-in mechanism that produces energy, and the End Tiredness Program will teach you how to get control over that mechanism and increase the amount of energy that you have.
3. The End Tiredness Program shows you four basic substances that your body needs, and if you deprive your body of these substances, you'll feel tired. (It also reminds you of a few things your body doesn't need and offers some suggestions on how to eliminate these things from your life.)
4. The End Tiredness Program explains the most common mistake that people make when they feel tired.
   
5. The End Tiredness Program will divulge proven methods that will help you awaken easily each morning - without an alarm clock.
6. You'll learn the facts about napping and how to use the true power of the "Power Nap."
7. If falling asleep is where your problem lies, the End Tiredness Program will teach you three simple ways to get your brain into the "sleep mode."

If you want to have more time to do the things you want, if you want to make the most of each day, and never feel tired doing it, the End Tiredness Program is for you. I was once in your shoes - tired and weary, and even irritable. My concentration suffered, my work effectiveness diminished, and I even looked haggard. I would highly recommend the End Tiredness program to anyone who is fed up with feeling tired and looking for a solution rather than yet another sleep medication.

Try the End Tiredness Program. You won't be disappointed.