If you are reading this article chances are that you are all too familiar with the nightly ritual of tossing and turning. You have tried everything you can think of to get a restful night sleep without drugs. Night after night you find yourself in and endless loop of thoughts. The more you worry about not sleeping the worse it gets.

Lack of sleep is affecting you. You find yourself snapping at the kids and your spouse or others you love. You notice that it takes more time to process information given to you at work and to make effective decisions. And that short term memory, need I say more? Because you are so tired you probably make poor food choices choosing what is easy and quick. You don’t want to resort to pills but something’s gotta give. You need a good night sleep and you need it now!

The following natural solutions just may have you in a deep and restful slumber before you know it.

1. Take stress out of your environment.

Is your room cluttered? Take time to organize and remove some of the clutter. Remove all electrical devices that are not absolutely necessary. Yes that means your television and your computer. Eliminate any outside noises that you can. If you still have noises that may be helping you to stay awake then invest in a good set of earplugs or a white noise machine. Make sure your bedding is clean and comfortable. Adjust the temperature so that you are not too hot or too cold. Spritz a lavender scented spray on your linens. Lavender has long been associated with the ability to relax. You may even want to explore the art of Feng Shui to bring harmony and balance to your bedroom.

2. Down load your mental files

Studies show that we have some 40,000 random thoughts each day. Jeeze! You don’t need to replay these thoughts at night!

Have two note pads by your bed. Before you lay down to sleep write a list of five things that you are grateful for today. Make sure you change up the list every day to keep it interesting. This will start your brain thinking in a positive way. Try to get into the feeling of truly being grateful for all that you have.

Now on the second pad write down any thoughts that may be coming in. E.g.: I hope I sleep tonight. I hope my daughter is OK. I hope we have enough money to pay our bills this month. I need to pick up milk tomorrow. What are we going to do if? I wish Mary wouldn’t have said that.

Ok, now do you get the idea? Just download these thoughts onto paper, all of them. Each time another thought pops up pick up the pad and add to the list. You mind and body will grow weary of this routine and you will relax knowing that you won’t forget anything you need to remember tomorrow.

3. Ask for help

I didn’t say demand, just ask. Ask God, your higher power, your angels or whoever it is that you talk to when you are in trouble for a good night sleep. Then just let go of how and when it will happen. Know that your prayers and wishes are always answered.

4. Learn to Relax

Practice relaxation techniques during the day. People who regularly practice some form of meditation or relaxation fall asleep faster and experience a much deeper and more restful sleep.

According to a study by Donald E. Miskiman of the University of Alberta people suffering from insomnia who averaged 75.6 minutes of waking time before they finally fell asleep. After thirty days of learning to meditate, they were falling asleep in 15.1 minutes!

Regularly practicing a daily meditation of just 15 minutes will give you the much needed rest you deserve without side effects. Take a meditation class or work with a Relaxation Coach to get the proper training.

5. Listen to a Hypnotic Sleep CD

Put the headphones on and let the music and the voice of a trained hypnotist guide your mind into a relaxed state. In the morning wake up refreshed and ready to tackle your day!

Try one or more of these simple techniques and enjoy a restful slumber!

Author's Bio: 

Download your free e-book, “Release Stress Now!” from Life and Relaxation Coach Kathryn Watson. www.relaxforsuccess.com/freebook Kathryn has been teaching clients to develop a relaxed state of awareness for over 15 years. It is from this state that you are able to stay focused on your goals and priorities in life. Her “Take Five Minutes to Relax” is a popular program for both corporations and individuals.