Over the weekend I was at an event being held in a mall. I got a chance to talk to a lot of people and one of the biggest complaints I kept hearing over and over was how hard it was for them to get quality sleep. Or sleep of any kind, for that matter. So I thought I would spend a couple of days giving you some tips to help you get to sleep and stay asleep.

Sleep and a healthy diet are just two of the elements that contribute to better health in your life. Several others are stress relief, lifestyle habits, and exercise.

Sleep and a healthy diet actually work in conjunction to help your body’s natural repair process at a cellular level. And together, they provide the energy you need to enjoy a better quality of life during your waking hours.

Sometimes, the food choices you make, can help or hurt the amount of sleep that you get. You have to make the right choices so that you’re fully rested when you wake in the morning.

If you’re not getting enough sleep, the first thing you want to do is ensure you have proper sleep hygiene. Is your bed comfortable in terms of the mattress, pillows, sheets and blankets?

Is your room cool enough and have you turned off any and all electronic gadgets that might interrupt your slumber? If your routine is intact, then you might want to analyze your food choices as something causing the problem.

Start with portions. Some people eat so much at dinnertime that it makes it hard for them to get (or stay) asleep. A stuffed stomach makes you feel miserable, so learn to listen to your hunger cues and stop eating when you’re no longer hungry – not when you’re full.

Eating too much (or the wrong thing) can also result in acid reflux, which occurs in the night when you lie down and the food rises into your throat. This can be an irritating, painful and dangerous experience.

Have you ever heard of drinking warm milk before bed? To many, this sounds unappetizing, because we’re used to ice cold milk. But it does have its sleep-inducing benefits – similar to how turkey has that effect on you. But it might not be because of the tryptophan. It could be a warm, comfortable habit that does the trick.

Walnuts are the perfect snack before bed because they carry natural levels of melatonin. So do cherries, so a bowl of fresh cherries can help you drift off to sleep faster also. Another nut that works in your favor is the almond. It helps your body get more sleep because it’s rich in magnesium.

Recently, I have found Essential Oils. A little lavender oil rubbed on the bottom of my feet and maybe a little more on my pillow really helps make me relax and fall asleep.