It is essential that you establish a bedtime routine that works for you and stick with it.  Your body and mind need to have consistency at this time so that you can learn to fall asleep naturally.

Once you have read this book you should decide on a course of action and stick with it for at least a week or two before making changes to your routine.

Write down your plan of action, including bedtime and waking time.  Keep a list of the herbs and vitamins that you have tried as well as what teas you prefer. 

Stick to your routine and after a week or two has passed and you are still experiencing difficulty sleeping make appropriate adjustments.  The key here is to be consistent and determined.

Your goal should be to establish a regular sleep schedule.  Wake up each morning at the same time and try not to oversleep.  Sleeping longer in the morning will only make you feel groggy and disoriented.

Sleep experts believe that you should get an average of seven to eight hours of sleep each night.  You can’t make up for sleep that you lose during the night by sleeping in later in the morning.

Simply do your best during the day and try to get back to your sleep schedule that night.

Try to get ready for bed at the same time each night.  Once you have established what hours work best for you then try to be consistent.

It is important to realize that a regular bedtime routine is imperative to your goal of achieving natural sleep.  Create a routine that will prepare you for sleep.

The routine can include many of the suggestions found in this book or they can be as simple as brushing your teeth or reading a book.  Whatever routine you decide on it will be a way of telling your unconscious that it is time to fall asleep.

Try to make sure that your routine is relaxing and not stimulating so that your mind can rest.

Make sure that daytime naps are not part of your daily routine!

If you allow yourself to sleep during the day, even if it just for a few minutes, you will confuse your body's ability to differentiate between day and night sleeping.

Make an effort to try staying active when you are feeling tired during the day and eat a small piece of fruit to increase your energy level.

Remember that natural remedies work differently for each individual.  Think positive thoughts as you design a sleep routine that is right for you.

Don’t become discouraged if you have to change and alter your nighttime routine after a couple of weeks.

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