 Have you been finding it difficult to sleep? You've been lying on your bed, tossing and turning, but you just can't sleep. I'm going to give you four things you can do throughout the day to improve your sleep at night. Listen for the next 60 seconds. A lot of people think sleep medications are the only solution for sleep problems, but adjusting your lifestyle actually does the magic. First, let's talk about sunshine. Even though you may not think that the sun helps with sleep, it actually does. Our bodies are regulated by an internal clock known as our circadian rhythm, which is triggered by the sun. Therefore, going outside and letting the light shine on your skin can help normalize your circadian rhythm and promote better sleep. If you live in an area of the Pacific Northwest where daylight is scarce, you can also use a light therapy box to compensate for the lack of natural daylight. The next thing you want to do is to be careful with naps. Napping for more than 30 minutes during the day can actually make it more difficult to fall asleep at night. If possible, try to nap earlier in the day, ideally at around the midway point between when you wake up and when you go to bed. The best way to control the amount of time spent napping is to set an alarm. Next thing you need to limit is caffeine consumption. Restrict it to early morning hours only. Caffeine has a 12 hour half life, meaning that if you take 200 mg at noon, your body will still contain 50 mg at midnight. In other words, it takes some time for your body to process and completely get rid of the effects of any caffeine you consume during the day. So in order to avoid caffeine contributing to your insomnia, it is advisable to stop all caffeine intake at least 12 hours before you intend to go to bed. And finally, one of the best things you can do to improve your sleep is to wake up and go to bed at the same time every day. Our bodies are creatures of habit and routine, so when we follow regular sleep schedules, we develop mental muscle memory that helps our bodies know when to start preparing for sleep. Remember that sleep is a holistic process that is the result of everything we do during the day and during the night. By making small changes to our behavior during the day, we can set ourselves up to have a restful night's sleep. You might want to explore the benefits of PMF therapy. Our chi coil enhances specific frequencies which aids in achieving a restful night's sleep, and this can be accessed through your mobile phone. Comment, sleep, and follow us for more tips.