Two Easy Tips for a Better Night’s Sleep

by Rich Nilsen,

author of “Sleep Great for Life”

There are two easy steps for helping many people obtain a better night’s sleep.


Don’t want to miss that favorite television show that starts at 10:00 p.m.?  Well, that is what DVRs and VCRs are for. DVRs are wonderful in that you can set up a regular, scheduled taping every time your favorite show airs. You can also easily record the remainder of a show if you find yourself getting sleepy. If you don’t have a DVR, then get one. Most cable and satellite providers will give you the box for free, and the monthly charge is typically around $7.

Use modern technology to your advantage. Your sleep is too important.


I am a firm believer that by putting your thoughts to paper, it helps release them from your mind.  It allows you to wake up the next day and, at that time, begin to address the issue(s). Another benefit of doing this is that you will not lose that great idea that you just had while lying in bed!

 Make sure you do not go to bed with your mind racing or with problems still pending.  Put them “to bed” for the night, and then you will be able to put yourself to bed – peacefully.

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Twitter: @SleepGreat

“Sleep Great for Life” can help you overcome insomnia in less than 3 weeks. The book is available in both Print and e-book formats.

The Compounding Effect of Sleepless Nights

Sleep debt works just like financial debt. Before you realize it, you have a serious problem. You build up sleep debt throughout the week. There are numerous medical studies that prove prolonged lack of sleep can lead to many serious problems including heart disease, high blood pressure, obesity, digestive problems, diabetes, sleep apnea, and even stroke.

“Our alertness level is even more impacted by several days of reduced sleep. If we miss 1-2 hours of sleep over 6-7 consecutive nights, our alertness level drops to dangerously low levels. As many as 15-20% of all transportation accidents are fatigue-related.”

This creates a destructive cycle that can be difficult to reverse.

Sleep Great for Life – Starting Today

Sleep Great for Life the ebook by Rich Nilsen
Available in all e-book formats

Have you gotten to the point where you feel that no one or nothing can help with your insomnia, and that friends and family who do not have sleep disorders simply can’t relate to your problem?

In a 2007 study approximately 64 million Americans regularly suffer from insomnia each year, and there is little doubt that this massive number has grown in the past four years. Fifty-eight percent of adults in the U.S. experience symptoms of insomnia a few nights a week or more. This is a serious problem and you are not alone. The painful fact is the prescription and over-the-counter sleep aids are not a good long term solution, and in too many cases, not even a good short term solution.

Fortunately there is a break-through new book that can get you on the path to eliminating insomnia permanently from your life.

In the new book “Sleep Great for Life” just published this week, you will learn:
Proper Sleep Hygiene – Laying the Foundation for a Great Night’s Sleep (Chapter 4). Here you will learn 15 different factors that can negatively affect your night’s rest and prevent you from getting the sleep your body needs.

The Step-by-Step Solution for Great Sleep for Life (Chapter 8). This is the heart and soul of the book, where you will learn how to take a serious problem and turn it into a positive aspect of your life. Sleep will no longer be a thorn in your side. Instead, sleep will offer the restorative hours that your mind and body needs each day.

This book is perfect for an individual who knows they have a sleep problem but doesn’t know where to turn.

Inadequate sleep is a poorly understood and often underestimated serious medical problem. This book discusses unhealthy sleep patterns and identifies ways to correct them by applying proper sleep hygiene. “Sleep Great for Life” will teach you how to lay the proper foundation and how to apply the four steps that are the key components for conquering insomnia.

Insomnia is one of the most serious health risks that a person can face in their lifetime. It is when insomnia becomes a regular part of life that one has to be very concerned about the subsequent health issues that can follow, and the negative impact it can have on the quality of life.

“There is plenty of compelling evidence that sleep is the most important predictor of how long you will live – perhaps more important than whether you smoke, exercise or have high blood pressure or cholesterol levels.” explained William Dement, Stanford University psychiatry professor.

Sleep debt works just like financial debt. Before you realize it, you have a serious problem. You build up sleep debt throughout the week. There are numerous medical studies that prove prolonged lack of sleep can lead to many serious problems including heart disease, high blood pressure, obesity, digestive problems, diabetes, sleep apnea, and even stroke.

There are various factors in one’s life that can lead to a sleep disorder. Most commonly, some form of stress has reached a breaking point. One’s ability to adapt to the stress has failed and now they are unable to rest peacefully at night. “Sleep Great for Life” dives into all of the many issues that can be at the root of the sleep disorder.

Please note that, although this book is jam packed with great information about sleep disorders, this is not a medical guide or study.

Don’t go another night without giving yourself the best chance at overcoming your sleep disorder. If you are sleep deprived, this book is for you. Order “Sleep Great for Life” today, the latest publication from All Star Press, Books that Change Lives. This ground-breaking work is now available in all e-book formats through Smashwords and the Kindle from Amazon.  PDF version also available for immediate download.

How to get the Perfect Sleep You’ve Always Wanted

by Charlotte Hunter

There are times when getting yourself to dreamland becomes difficult. Instead of getting some rest, the tossing and turning at night wears you out. Do yourself a favor and stop counting how many of Mary’s sheep can jump over a fence and learn from the guidelines below to achieve a sleeping state that even Sleeping Beauty would envy.

Watch your Diet. It is true that eating, especially foods high on carbohydrates, increases our blood sugar, making us sluggish just a few hours after eating. Nevertheless, eating few minutes before your bedtime makes you awake so be sure not to eat anything that’s high on sugar and carbs few minutes before hitting the sack.

Take a Physical Activity. Jogging, dancing or even floor exercises are surefire ways to de-stress your body helping you to get a good night sleep. But be wary not to do this physical activities a few minutes before you get a snooze as they cause the blood in the body to circulate more thus making you stay awake and alert.

Do Something Else. If it’s already thirty minutes and you still keep on tossing and turning in your bed, don’t force yourself to get that Zzzsss. Get up and walk around the house, watch TV or read a book until your eyes get tired. If you want, you can even turn on the radio or your MP3 player and listen till you fall asleep. Some people like it when they hear something while waiting to snooze whereas others hate to hear any kind of sounds before sleeping.

Find the Perfect Position. Finding the perfect position and spot in your bed is the best way to fall asleep. This differs in every person. Some like it lying down face flat. Some can’t sleep without a pillow to cover their face while others can’t doze off without a pillow to hug. It all depends on the person and it’s up to you to find the position that suits you.

Clear Your Mind. Before going to dreamland, clear your mind first of the excess baggage. You might be worrying for your term paper due the next day but staying up late at night worrying about it doesn’t help a bit. Sleeping is a time to relax your worn out body and mind so vacate that thing between your ears and have a good night sleep.

Follow a Routine. If you feel that taking an afternoon nap messes up your sleeping pattern then cut off with the siestas. A 15-20 minutes power nap in the afternoon is just enough but anything more than that especially in the late afternoon is a big no no if you want to sleep early in the evening. If you go to bed at 10:00 pm and wakes up at 8:00pm, then follow that routine everyday. Trust me, you’ll never have to endure again another sleepless nights once you have instilled this sleeping patterns in your clock. Because as soon as the clock strikes ten, your body and mind will automatically shut down readying you for another sleep fest.

Charlotte Hunter operates the SelfHelpWarrior website community for people who wish to improve all aspects of their lives. We have many free ebooks, reports, articles and special offers to help improve self esteem and self confidence.

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7 Tips to a Better Night’s Sleep

By Deann Barrow

Many people have trouble getting a good night’s sleep, and are always looking for ways to solve this problem. With over 40 million Americans suffering from insomnia, the treatments and remedies are endless. However, not all insomnia therapies work for everybody. Below are 6 tips that may help you to get the sleep you need.

Set and maintain a consistent bedtime routine. By doing this, you will train your mind and body for sleep at the same time every night. Studies have shown that people who suffer from insomnia and regulate their waking and bedtimes, were able to conquer their inability to fall asleep. Making other changes such as, avoiding naps during the day and only using your bedroom to retire to, also helps.

Why keep your bedroom at a cool, comfortable temperature? Keeping your bedroom cool can trick your body into thinking it’s time for sleep. When you go to sleep, your body’s temperature drops. If the room’s thermostat has already been lowered, your body will be pushed toward wanting to sleep that much sooner. Sleep experts recommend this room temperature be between 65 and 72 degrees, depending on what’s comfortable for you.

Get help for Acid Reflex or GERD (gastro esophageal reflux disorder). GERD is stomach acid backing up into the esophagus, which causes heartburn and pain. Acid reflux normally comes from eating certain types of food, excessive eating and drinking. It disturbs sleep because lying down is when it’s the worst. For this condition, if its severe enough that your sleep is affected, you should see a physician to be tested and treated with the proper medication In fact, some doctors will screen for it when a patient comes to them with complaints of insomnia.

Going to bed hungry makes a sound sleep nearly impossible. You will be constantly aware of your hunger. Have a snack containing the amino acid tryptophan. Tryptophan can be found in foods such as, lean turkey, poultry, meat, cheese, yogurt, fish, and eggs. Foods rich in tryptophan induces drowsiness.

Consider having your pets sleep in an area separate from your bedroom. Having a pet in bed with you, may cause you to wake if your pet moves around a lot on the bed.

Caffeine should be avoided before bed. If you drink caffeinated coffee, cola, or tea, make sure it’s at least 4 to 6 hours prior to retiring for the evening. Chocolate is also included in this group. Caffeine is a stimulant and will keep you alert, and unable to sleep.

Do deep breathing activities before bed such as, meditation, yoga, tai chi or muscle relaxation. Take a warm bath, listen to soft nature or ocean sounds, or read relaxing good book.

For more information and suggestions on natural cures for insomnia, visit the link below.

The information presented here should not be interpreted as medical advice. If you or someone you know suffers from chronic insomnia, please seek professional medical advice.

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@SleepGreat – the Book is coming soon!!!