Having trouble sleeping, get a good nights sleep

Best way to ensure a restful sleep

I am going to explore some of the top factors preventing you from getting a good nights sleep and help make a game plan for awakening rested.  Truth is for the most part you anyone can get a restful sleep if they simply plan their day effectively and follow the proper routine. 

What to do to get the best night's sleep

If you are truly having trouble sleeping and ready to make a commitment to getting a good nights sleep I am going to lay out a road map for your day that will help set your body up for sleeping.

• Start off the day with a plan for eating well, get good breakfast in the morning but don't gorge.
• Most of you are working so just make sure you take a few minutes to have a light lunch or snack (we need to avoid the feeling of being famished that will play in later)
• Exercise - This is key but so is the timing.  We want to stop our exercise no later than 3 hours before you plan on hitting the sack.  You do need your body to have used the proper amount of energy during the day.  It is vital that you don't exercise too late though too,  exercising close to bed time can keep you up as well as you kick start your bodies metabolism and awaken your brain.  You don't have to go to the gym, just be MOVING - cleaning the house for an hour, mowing your lawn, taking the dog on a long walk all work.  Of course if you can actually get to the gym for a more serious workout this will help too.
• Eat Dinner - Well we know your hungry by now - but try to eat a balanced dinner.  If at all possible stop eating 2.5 hours or earlier before bedtime.  Toy with these times a little, you need to be full but not so full you feel terrible.  Also, it can't have been to long since your last meal either or you may start getting hungry again.  
• About 30 minutes to one hour before bedtime try to limit your exposure to harsh light.  Do your nighttime routines before now, like brushing your teeth etc...  If sipping on a beverage helps you try some warm milk of non caffeinated tea, my wife especially likes sleepytime tea.  
• Having a hard time turning your brain off?  So do I if you can exercise a little more intensely earlier in the day this will help.  So will getting your focus on something else immediately before bed like a good book.  Crossword puzzles or brain teasers, some low stress activity that nonetheless requires your attention.
• Get where ever you are sleeping as DARK as possible.  Also put on a fan or some sort of static noise so the silence doesn't allow you to start thinking again.  
• Sleeping temperature;  Generally speaking it needs to be colder ambient temperature in your room than during the day to get optimal sleep.  At the same time many people including myself find it hard to fall asleep in the first place if it's that cold.  Instead try setting a programmable thermostat to a lower temperature either right before you hit the sack(the temp with gradually drop) or program it so the lower temp takes effect 1-1.5 hours after you start sleeping.

Hard time falling asleep - Is Melatonin the answer?

I am NOT A DOCTOR, so before you take any drugs or supplements you may want to consult a physician.  OK, now that being said I had some great luck with helping me get back into a good sleeping pattern by taking an all natural melatonin supplement 1/2 hour before bedtime.  This is an over the counter supplement.  You body naturally produces melatonin as well.  For me it helped me turn my brain off so I could more easily get to sleep.  

What to avoid if you need a good nights sleep

1. The number one misused thing to get to sleep is ALCOHOL.  OK, you say passing out is getting to sleep?  Well it's not an alcohol creates a ton of tossing and turning.  After heavy drinking you'll hardly ever get any restorative sleep. If you are going to drink anyway that night try to stop early and limit your intake.  The goal here is to have processed any alcohol before trying to sleep.
2. Rigorous activity - Don't work out right before bed.  Nor should you be marathon cleaning or shoveling snow before you try to get some Z's, you need some calm down time.
3. Caffeine - Many people don't know that depending on your metabolism and the amount of caffeine you've consumed there can be traces of it in your body 8-14 hours later.   For me I've tried to establish a lunch cut off time for consuming caffeinated beverages.