Tips for Pain-Free SleepHaving pain-free sleep or a good night's sleep can be difficult these days due to technological advancements, stress at work and at home and other contributing factors. There are many self-help tips found online that can help us get a much sought-after good night's sleep. Bedtime habits, sleep schedules 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. We must therefore ensure that we get restful sleep at night. Keep a Regular Sleep Schedule Following a regular sleep schedule will work wonders when it comes to sleep problems such as insomnia. Make it a habit to go to bed at the same time every night, even on weekends, holidays, and days off. This helps synchronize your body's natural sleep-wake cycle, making it easier for you to get a good night's sleep. Consistency is vital when it comes to sleep. Choose a time when you normally feel tired, so you aren't tossing and turning in bed trying to sleep. Also wake up at the same time every day and this will adjust your body to wake up even without an alarm 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, in which the brain secretes more during the night, to make you sleepy, and less during the day, making you more alert and active. Here are several tips that can help you regulate the sleep-wake cycle: Spend as much time as possible outside during the day...... middle of paper ...... due to frequent trips to the bathroom. Avoid going to bed on an empty stomach, as this can cause discomfort that may prevent you from sleeping. When it comes to exercising, it doesn't necessarily mean spending too much time at the gym to sleep better. 20 to 30 minutes of physical activity per day can benefit your sleep-deprived body. Avoid exercising too late in the day, as this can only overstimulate your body and cause you difficulty sleeping. Know when to see a sleep doctor. If despite your best efforts to follow these self-help tips and you still can't sleep at night, it's best to consult a sleep disorders specialist. They can help you evaluate your current sleep habits and identify 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..