Getting a good night's sleep is just as vital to keeping our health in balance as eating the right foods and exercising.

When we don't get enough of the right sleep, we suffer both physically and mentally. From reduced concentration to mood swings and to a compromised immune system, research now suggests that getting a minimum of seven hours of sleep a night is necessary to feel and be at your best.

According to The National Sleep Foundation, more than 50 million Americans suffer from a sleep disorder at some time in their lives. Moreover, the number of Americans turning to prescription sleep aids has gone up nearly 60 percent since 2001 and American pharmacists now fill over 42 million sleeping aid prescriptions each year.

While prescription sleeping aids are a formidable solution for some, many individuals with sleeping disorders would prefer to apply more natural means in order to get a good night's rest.
From food to meditation, here are five ways that you can help improve the quality of your sleep that don't require a trip to the pharmacy.

Eating Your Way to Sleep

Nutrition has a profound impact on the quality of our sleep, says New York City licensed acupuncturist, Nicholas Steadman, L.Ac.

In Chinese acupuncture, dietary guidelines for ensuring a proper night's sleep is based upon the individual, but there are a few rules of thumb that can be generalized to everyone, says Steadman.
First, stay clear of stimulants. Coffee and alcohol have a way of draining the body of energy while reducing its ability to absorb nutrients.

Also, sleep experts recommend eating your last meal of the day a minimum of three hours before you turn in. This gives your body ample amounts of time to digest your food. If not, you run the risk of being awakened by the gurgles and discomfort of your digestive juices hard at work metabolizing that late-night meal.

In addition, look at what you're eating. Incorporate a few of these sleep-friendly foods into your evening meal: Oats, almonds, whole-grain bread, dairy products, bananas, flaxseeds, tofu, avocadoes and honey. All of these foods, in addition to the well-known sleep inducers of turkey, warm milk and chamomile tea, contain carbohydrates and tryptophan, the amino acid that is the precursor to the two relaxing neurotransmitters, serotonin and melatonin.

If you must have a bedtime snack, opt for a combo of healthy carbs, protein and calcium. You can't go wrong with warm milk and a splash of honey, says Steadman, an oatmeal cookie and milk or a half of a banana topped with one teaspoon of almond or peanut butter.

Stay clear of caffeine, refined sugars, alcohol, fatty foods, spicy foods, onions, or a high protein meal or snack. These foods will interrupt your body's natural ability to snooze peacefully.

Exercise

A Stanford University School of Medicine study asked a group of sedentary and insomniac adults to exercise for 20 to 30 minutes three to four times each week. The results were dramatic. They showed that the time required to fall asleep was cut in half and the adults enjoyed up to one complete hour of extra zzz's. The belief is that exercise, particularly aerobic exercise, improves sleep patterns by allowing for a smoother transition in between sleep cycles and stages of sleep, which is a time when those vulnerable to sleeping difficulties tend to wake up and not go back to sleep.
"Exercise also tires your body out, making sleep a welcomed necessity," says Steadman.

In addition, exercise reduces stress, a common cause disrupting sleeping patterns. Aim to get in 20- 30 minutes of aerobic exercise that breaks a sweat on most days of the week.

Also, exercise's ability to raise body temperature is soon followed by a drop in core body temperature. This drop in body temperature, which occurs two to four hours after exercising, makes it easier to fall asleep and stay asleep. Exercising in the late afternoon or early evening will give you enough time to benefit at night from your body's internal thermometer.

Create the Right Environment

Even though most city-dwellers efficiently use up every inch of their apartment or loft space, making your sleeping area a clutter-free zone may be difficult but it is essential in getting a good night's rest. Remove televisions, computers, laptops, cell phones, stacks of piled papers, and anything else that might engage your mind, says Steadman. Store it another area of your living space and add a few candles and soft lights to your bedroom. The idea is to make your sleeping area, however small it is, into a sacred and tranquil space that cultivates one thing: Sleep.

Rely on Mother Nature

There are a number of natural substances that have been shown to help with improving sleep quality. These substances can be found in a supplement form and should be taken after consulting with your physician first.

The amino acid, L-theanine, which is also found in green tea, has shown to have encouraging effects in helping to reduce anxiety and improve sleep quality. Look for a supplement that contains 100 -200mg of L-theanine. Higher dosages will likely impart a sedative effect that can carry over to the morning.

Also, 5-Hydroxytryptophan (5-HTP) is another natural sleep aid. It is the precursor to the neurotransmitter, serotonin, which is required for sleep. Look for a supplement containing 50 - 100 mg of 5-HTP and take it before bedtime with a small carbohydrate snack for optimal results.

Even though melatonin is another popular sleep-inducer, the results have been mixed. Melatonin's sleeping effects only seem to take place when person's melatonin levels are low.

Meditate

Meditation is a proven technique to promote relaxation that leads to a more peaceful mind and better sleep. Studies have shown that meditation increases the production of serotonin and melatonin while decreasing the amount of the stress hormone, cortisol in the brain.

There are numerous kinds of meditations that you can perform. Try this simple technique for 10 to 15 minutes before going to bed: Sit in a comfortable position, close your eyes or focus on a lit candle and observe your breath. Deepen each inhale and exhale, holding each for a five-second count. As your mind strays, return your focus to your breath.

Remember that the effects of meditation may take some time. Be patient and consistent in your practice and go into each meditation session with an open and compassionate mind.

For those sleep-deprived individuals who are intimidated about mediating, soaking in a hot tub before bed is an effective alternative, recommends Steadman.

Rather than trying to incorporate all of these natural sleeping remedies into your lifestyle all at once, pick one or two options and over the course of one week, practice them and notice any changes in the quality of your sleep.

Sweet dreams!