Do you lie in your bed at night, tossing and turning, not being able to fall asleep? 

Do you wake up in the night not able to fall back asleep?

Do you wake up in the morning feeling not so refreshed, fatigued throughout the day? 

Well do I have an answer for you? 

"Introducing the revolutionary new magic sleep powder.
 Introducing the revolutionary new magic sleep tea.
 Essential oil. 
 Magic sleep juice. 
 Magic sleep pillow, drool included."

I know that seems crazy. 

Magic pills, potions, even pillows to help you get a good night's rest.

But do you know what?

That's what companies are selling, and I'm dead against that.

I want to give you the proper, evidence-based step by step to help you end all sleep-related disorders so that you can get a good night's rest. 

 Let's Talk about all the things you need to do during the day, before the night even starts, to make sure you get a good night's sleep. 

Number one, exercise: I know it sounds crazy, but physical activity improves the quality of your sleep and extends its duration. 

So even if you're only going out for a ten-minute brisk walk, do it, morning, night, evening, it doesn't matter.

 Get your physical activity. 

Number two is diet: First and foremost, you want to avoid eating too close to bedtime, because that can stimulate your gastric juices and make you really uncomfortable when you're going to bed. 

On top of that, you want to avoid spicy foods, overly citrusy foods, and something that a lot of people do before going to sleep, and that's alcohol. 

Because you may fall asleep fine on alcohol, but it will hurt the quality of your sleep, and you won't wake up as well-rested.

Number three, naps. I'm not gonna lie, I love naps: But, naps are a double-edged sword, because they are refreshing, and they can give you some energy, as long as you keep them somewhere between 15 to 30 minutes. 

However, they will decrease your sleepiness, which is a good thing, but then it will make it harder for you to fall asleep at night because you're not sleepy. 

So if you can, avoid the nap, unless the circumstances call for it. 

Caffeine - get your coffee fix before lunch, because caffeine has a half-life of six hours, meaning it can take up to 12 hours for it to be fully eliminated out of your system. 

And don't forget caffeine is a diuretic, so it makes you want to pee. 

Embrace the darkness, dim your lights: When you have bright lights, it affects your melatonin hormone, and then it makes it more difficult for you to fall asleep and to stay asleep. 

And also decrease the amount of blue light exposure you get towards the evening. 

I'm talking about iPads, iPhones, computers. 

All of that blue light hurts your melatonin hormone and again makes it difficult for you to fall asleep and stay asleep. 

You should make your room cool, and I'm not talking about decorations: 

I'm talking about the temperature. When you're trying to go to sleep, your body naturally wants to lower its body temperature.

If your room is cooler, it'll make it that much easier to fall asleep. 

Continue and finish the amazing natural Remedy complete book for any sleep Disorder.

All Sleep-Related Disorder Settled Naturally in Less Than A Week: How To Stop Insomnia, Fight Fatigue, Sleeptalking, Sleepwalking, Sleepeating Very FAST

By James Coleman