Sleep – something we’ve been doing since the day we were born and yet can be a struggle for so many of us. In theory, we should be pros by now, know exactly what to do to catch those 8 hours of zzzz’s. Clearly this isn’t the case or the “sleep aid” industry wouldn’t exist.

Getting enough sleep is important for our health. Research suggests that sleep is just as important for maintaining good health as diet and exercise.

Obviously sleep contributes to tiredness, mood disturbances and productivity but it can also affect our weight. Research indicates that two hormones play a big role in the connection between sleep and weight – leptin and ghrelin. Leptin sends signals to the brain to indicate when we are full. Ghrelin simulates our appetite. When we don’t get enough sleep, the production of leptin goes down, so we don’t feel satisfied after eating, AND our ghrelin levels increase so our appetite is stimulated. Not exactly ideal for our waistline.

What we eat and drink in addition to how we spend our time when we’re awake can have a big impact on how well we sleep.

I used to have a lot of difficulty falling asleep AND staying asleep. I admit that my sleep today isn’t perfect, but overall it’s significantly better than it used to be a few years ago. If you’re having difficulty falling asleep or staying asleep here is what helped me the most and hopefully will help you too.

Turn Out the Lights – This might seem obvious, but light confuses our body’s biochemical clock so even though it might be late into the evening, light causes our body to believe it’s earlier in the day than it actually is. Even the light from your digital alarm clock, DVD player and other bedroom gizmos can have an impact. Personally, I sleep with an eye mask to guarantee total black out and it has made a huge difference in the amount and quality of my sleep.

Wind Down Before Crawling Into Bed – Get off the phone, step away from the computer and turn off the TV. I spend so much time constantly on the move so my body needs to be still and my brain needs to wind down before it is capable of sleep. I like to read a book or do some light stretching before bedtime. When I have a really stressful day, breathing exercises help a lot too.

Ditch the Caffeine and Sugar – We are all different and unique so we react to these stimulants differently. For me, any caffeine or sugar during the day will have an impact, but my fiancé can have an espresso at dinner and fall asleep shortly after. If you’re having sleep challenges, try cutting the caffeine and sugar out completely for at least a week and see if you notice a difference.

Keep a Paper and a Pen Nearby – May be it’s just me but bedtime is the first time all day that I can relax. So what happens? My mind starts running and thinking about everything I have do the following day. Or I start mentally packing for an upcoming trip. Or making my grocery list. You get the idea. Now I keep a to-do list handy at all times. When something pops into my head I write it down and feel assured that I won’t forget. My mind is now quiet when I crawl under the covers.

Crank Up the AC – I know I sleep better when the room is cool. It’s that simple. I’m not talking freezing temperatures in the bedroom 24/7, but if my bedroom is even a few degrees too warm then I won’t sleep well. An hour before bedtime I turn up the AC and let the room cool down so that it’s a comfortable temperature when I’m ready for sleep.

Exercise – We know exercise is great for your health for many reasons. Improving sleep is absolutely one of them.

So there you have it. My not-so-secret strategies to getting a good night sleep!