Published: March 14, 2014

Americans and many other citizens of the developed world suffer from a number of deficiencies ranging from vitamins, water, to the most talked about deficiency: sleep. What would a day at the office be like where no one says they were tired or hadn't slept well the night before? It's difficult to imagine and that goes for millions of people. Like all other facets of human life, sleep has its own rules and hygiene, but many don't know the ins and outs of practicing good sleep hygiene (which should not include sleeping pills unless there is a doctor's diagnosis deeming it necessary).

Before we start the list, let's take a look at the anatomy and physiology of sleep.

Sleep is a cyclic process involving 3 Non-REM (Rapid Eye Movement) phases and the REM stage. Sleep cycles and waking cycles rely on the circadian clock located in several areas of the brain working together including the hypothalamus, pineal gland, and several others which create the 'internal timer' we use to monitor our 'circadian rhythms'. Sleep is NOT unconsciousness, but is instead suspended consciousness where your ability to react and complete activities is severely impaired (very much like natural anaesthesia). Physical, emotional, and mental activities are not non-existent during sleep and do, in fact, burn a lot of calories while we doze. Humans are diurnal creatures meaning that we are predominantly awake during daylight hours and sleep when the sun goes down (once again thanks to the pineal gland and a hormone called melatonin). This is why rainy or darker days make us drowsy and slow. The majority of activity for a human asleep takes place during the REM phase which releases a substance called 'plasmic interleukin' that repairs and restores cells as well as boosts immunity, fights disease, and helps keep our other necessaries fine-tuned. This is why sleep deprivation can make a person apt to get sick in a variety of ways and slow to heal. Mild and minor changes to a person's life by getting better sleep hygiene can dramatically alter their life for the best!

While I stress that I am a Certified Healthcare Assistant and Holistic Healer, I also stress that I AM NOT A DOCTOR! All issues with sleep should be discussed with your physician as insomnia can often times be simply a symptom, not merely a condition, and signify that something else needs attention. However, if you're experiencing occasional sleeplessness or would like to get better zzzzz's, then here are 20 ways to do it: