sleepToss and turn and turn and toss? It’s hard for you to fall asleep and when you finally do you wake up an hour later? On a diet of sleep pills?

Sleep has been studied for a long time and a lot of science has gone into solving the puzzle of insomnia. I’m not a expert in sleeping but through some trials and testing various tools and methods I usually fall asleep in 5 minutes and have a full night of restful sleep. Occasionally it takes longer and sometimes I don’t sleep good at all. Let me share with you some of the things I’ve discovered and three methods that may help you.

The Truth About Sleep

You need 7 to 9 hours of sleep a night for optimal health and well being.

You need the hormone melatonin to help restore and repair your body. It is secreted from the pineal gland only when it is dark. As you age your body doesn’t produce as much as you may need and you may benefit from supplementing it into your body.

A balanced diet improves sleep. A diet of 30% healthy fat, 30% protein and 40% good carbohydrates would be a good starting place.

Sugar inhibits sleep. To sleep better remove sugar from your diet.

coffeeCaffeine and other stimulants inhibit sleep. To sleep better remove these from your diet.

Sleeping is a habit that can be learned. Most people that don’t sleep well have developed poor sleep habits that actually promote poor sleep.

Follow the natural circadian rhythms and sleep between the hours of 9 pm and 6 am for better sleep. These rhythms will help your body produce the maximum amount of melatonin.

How to Fall Asleep in 5 Minutes

First follow these pre-sleep steps:

  • Remove all caffeine and sugar from your diet
  • Eat your last meal at least an hour before going to bed
  • Use your bed only for sleep (and of course sex). Do not read, watch TV or stare at your bright phone while in bed to fall asleep. Any activity where you are awake while in bed teaches your brain to associate your bed with being awake. If you’d like to read or watch TV to get drowsy do so in a comfortable chair by the side of your bed. Only get in bed after you’ve begun to become drowsy. Then your brain will begin to learn that being in bed is for sleep.
  • Keep your room dark and cool and noise free. Falling asleep with the TV on does two disruptive things; one, the light from the TV will inhibit the production of melatonin and two, the sound will disrupt your mind and it will remain active when it needs to be quiet.

As you lay in bed quiet your mind (I know for some that is a major problem including me). Here are three methods to quiet your mind:

  • Method one; stare at a small object or shred of light on your wall. As you stare try and keep your eyes open. Focus your attention on the object. In time and as you practice this method, your mind will be quiet and it will be very difficult to keep your eye lids from closing.
  • Method two; intently listen for the quiet sounds in your room. You’ll be amazed as you focus your attention on listening to the faint sounds how your mind will be quiet. If you find a word or thought pop into your head, because you’re focused on listening, you will quickly dismiss the “words you hear from your mind” and once again start to listen. Soon you’ll be asleep.
  • Method three: breathing through body parts to relieve tension. As you lay down begin to focus your attention on breathing through your nose and visualize the breath being drawn first through your toes. If your toes are relaxed, move up your body. Next would be your mid foot and then heel. Then up your leg to your calf, knee, thigh on up toward your head. You only move to the next body section if the area is tension free. As you move up you’ll begin to be relaxed and your mind will be turned off. This is my favorite method and rarely do I even get to my knee before I fall asleep. You can even start at an area that you know is tense like a sore back or shoulder.

A Few Supplements to Help You Sleep Better


sleep spray I’ve had very good results using the Isagenix Sleep Support & Renewal spray. You can see from the ingredients that it contains melatonin and other known natural remedies such as chamomile. According to the instructions you begin by spaying one pump of the mixture in your mouth and wait a minute before you swallow. I’ve found 2 or 3 pumps works best for me. You’ll like the flavor too.



ProcortsolMy sport’s injury doctor recommended I use Pro-Cortisol Balance to reduced the high cortisol my body was producing after a Ironman training session. He also recommended I use it at night before bed. I’ve found using this at night really helps me to sleep better. I’ve a known issue with my adrenal gland and this is very helpful for me. It does not require a prescription and you can do a Google search for the best vendor pricing. I’ve included the vendor that I purchase it from. It is chewable and taste good.


I hope these ideas help and ZZZZZZZ to your success!

About the Author Michael Lantz (Big Papa)

The Wellness Warrior™; Health & Leadership/Business Coach, Speaker, Blogger, Author, Ironman Triathlete Helping others live with more health and joy, paying for their dreams and make a difference in the world! Learn more: