There are many causes of sleep problems. To get to the root of your sleepless nights, it’s important to ask yourself “What came first, the chicken or the egg?” This question relates to whether stress and anxiety is preventing you from sleeping or is your lack of sleep causing you more stress. Well the answer is not only staring your right in the face, but it is all around you.

You can train your brain to recognize the right time for sleep and manipulate your environment to make sleep better. Not having enough sleep impairs your ability to concentrate, slows you down, and can impair your immune system.

Sleep is controlled by an internal clock called a circadian rhythm; of which there are many. To sleep better you need to train your brain to recognize when it is time to go to sleep and reduce some of the external stimulus that disrupts the sleep cycle. Some of the external cues that can prevent initiating the sleep cycle are light, temperature, sounds, hunger, emotions and even your sleeping attire. Getting better sleep will promote muscle healing, boost your immune system, lower your anxiety and stress, improve learning, and even improve your appetite, hence lowering your stress levels.

Your brain receives the signal to initiate the sleep/wake cycle through sensors in the retina. Once the light or dark signal is received it is transmitted to the brain. In the brain there is a gland called the pineal gland which is responsible for releasing melatonin. Melatonin is the chemical that causes drowsiness and prepares the body for sleep.

The stress response in the body is greatly influenced by a hormone called cortisol. Cortisol is the stress hormone. An overabundance of this chemical in the body could prevent you from sleeping by employing a fight or flight response. Chronic stress, tension or anxiety in the body keeps this hormone at a higher level. When cortisol levels grow blood glucose levels elevate, gastric acid production increases, the immune system is weakened, and the learning process can become impaired.

Establishing a pre-sleep ritual will help you train your brain to get ready for bed.

Some tips for setting a ritual are

Unwind the tension: Taking a warm bath, listening to soft music, deep breathing exercises, or meditation can help to relieve some of the pre-sleep stress.

Snack before bed: Try a piece of toast with peanut butter and a glass of milk (warm or cold); this contains tryptophan. Eat this snack about 1 hour before going to bed. AVOID meals that are heavy in fats to prevent indigestion. AVOID CAFFEINE.

Get a schedule: Going to bed and waking at the same time, even on the weekends. This will help to reset the internal clock.

Exercise during the day: Exercise stimulates the body and keeps cortisol levels elevated.

Lighten the exercise: Light exercise such as a brisk walk or meditation will not provide the rev that disrupts sleep but does produce endorphins; the body’s natural “feel good” chemicals.

Prepare for the next day’s anxiety: Keep a list of things that need to be done and write down a solution. When you wake in the middle of the night and are worried about something simply look at the list and realize you can deal with it until tomorrow and remind yourself you already have a solution to the problem.

So what is necessary to improve and train your brain to recognize it is time for sleep? The answers are preparing your body for relaxation and promoting the sleep cycle.

Here are some great tips and why

Use the bedroom for sleeping and intimacy only: If you are doing homework, business work, or reading in the bedroom STOP. Train your brain to realize that this is the sleep room.

Dim it down: Keep the lights low. Fluorescent lights are enough to block the production of melatonin. Melatonin begins to be released around 9:00 p.m. and peaks around 1:00 a.m.

Sleep like Chilly Willy: A recommended temperature for the sleeping environment is 68-70 °F. If your sleeping partner is cold then they can grab some extra blankets.

Pajamas can do wonders: Use clothing or garments that absorb moisture (sweat). If you are a nighttime sweater then lighten up the layers.

Remove the electronics: The stimulus from the television or computer can cause your brain to associate it with wakefulness.

Sleep like a vampire: Make your room dark. Ambient light, alarm clocks, and even night lights can interrupt the sleep cycle. Darken the room with room darkening blinds or drapes.

Keep it clean: Clutter reminds you that you have more things to do tomorrow.

Cover your footsies: Studies have shown that increasing the temperature of your feet will help you get drowsy.

These concepts will not occur overnight - it may take several weeks. Modification of how you handle stress and helping the brain recognize it is time for sleep will improve your daily functioning.