Tips for Painless Sleep Having a painless sleep or a good night's sleep can be difficult nowadays due to technological advances, work and home stress, and other factors who contribute. There are numerous self-help tips found online that can help us get that much-desired good night's sleep. Bedtime habits, sleep schedule and daily lifestyle choices can make a huge difference in the quality of our night's rest. Good, pain-free sleep helps us be more productive, energetic, mentally sharp and emotionally balanced throughout the day, so we need to make sure we get restful sleep at night. Maintain a Regular Sleep Schedule Following a regular sleep schedule will do wonders when dealing with sleep problems like insomnia. Get into the habit of going to bed at the same time every night, even on weekends, holidays and days off. This allows your body's natural sleep-wake cycle to be in sync, making it easier to get a good night's sleep. Consistency is vital when it comes to sleep. Select a time when you normally feel tired, so you don't toss and turn in bed trying to sleep. Wake up at the same time every day and this will adapt your body to wake up even without an alarm clock, as long as you get enough sleep. Regulate Your Circadian Rhythm or Sleep-Wake Cycle Having a regular sleep-wake cycle can make it easier for you to get good sleep. Melatonin is a hormone that helps regulate the sleep-wake cycle. It is naturally controlled by exposure to light where the brain secretes more at night, to make you sleep, and less during the day, making you more alert and active. Here are some tips that can help you regulate your sleep-wake cycle: Spend as much time as possible outdoors during the day, hours... mid-paper... due to frequent trips to the bathroom. Avoid going to bed hungry because it can cause discomfort that can keep you awake. When it comes to exercise, it doesn't necessarily mean spending too much time at the gym to help you sleep better. 20-30 minutes of physical activity a day can benefit your sleep-deprived body. Avoid exercising too late in the day because this can only overstimulate your body causing you difficulty sleeping. Know when to consult a sleep doctor If despite your best efforts in following these self-help tips and you still can't sleep at night, it is better to consult a specialist for sleep disorders. They can help you evaluate your current sleep pattern and help you pinpoint exactly what you need to change. Most sleep disorders can be treated effectively, so consider making an appointment with a sleep doctor to help you.