Health & Wellness

Tips For Getting A Good Night’s Sleep

11:17 PM

woman good night sleep

There are millions of people around the world who have sleep problems. Are you one of them? If you are, then your health is probably suffering, both physically and mentally. 

The recommended amount of sleep is seven or eight hours. Fall short of this mark, and you’ll soon be lacking in energy, unproductive, emotionally unstable and possibly even putting on or losing weight. 

You’ll be pleased to know there are things you can do to increase your chances of getting a good night’s sleep. Just a few small changes in your routine may be all that’s required.

The way that you feel, the things that you do, and your normal daily routine make a difference to your ability to sleep at night. Therefore, it stands to reason that changing some of these could be all you need to do. Try some or all of the following tips and see if any of them work for you.

Tips for Getting a Good Night’s Sleep 

Pay Attention to Your Sleep-Wake Cycle

Your body has a natural sleep-wake pattern called the circadian rhythm. Being in sync with this cycle will help you to sleep better. To keep feeling refreshed and energized you need to keep to a regular sleep-wake schedule.

Get up and go to sleep at the same times every day. Try not to sleep in too often. If you really can’t do without a daytime nap, limit it to 15 minutes. 

If you feel drowsy after dinner get up and do something rather than giving in. 

Control the Light

A naturally occurring chemical called melatonin helps to regulate your sleep-wake cycle. When it’s light, your brain produces less, keeping you awake and alert. 

Whereas, when it’s dark, your brain produces more and makes you feel sleepy. Sunshine on your face will help you wake up, so have your morning coffee outside. 

Enjoy being outside as much as possible during the day. At night, avoid bright screens within an hour or two of your bedtime

Don’t fall asleep watching the TV. Make sure your bedroom is dark when it’s time to go to sleep.

Exercise Will Help You Sleep Better at Night

The harder you exercise, the bigger the sleep benefits. Regular exercise will improve insomnia and sleep apnea. It will also increase the time you spend in deep sleep. 

Ideally, you should exercise in the morning, rather than just before you go to bed. Low impact exercise, such as yoga, can, however, promote better sleep.

Be Comfortable

You should be sleeping in a bed that’s comfortable and supportive, if you want a good night’s sleep. Your bedding should be clean, keep you warm and at the same time keep you cool. 

If your body temperature fluctuates during the night, you should consider using layers. Designer Living quilts and coverlets are excellent for adding extra warmth. 

Linked in with being comfortable, you should avoid big meals at night. Try to eat earlier in the evening and avoid heavy, rich foods just before you go to bed. 

For some people, a light snack such as a small bowl of whole-grain, low-sugar cereal, milk, yogurt or a banana can help with their sleep cycle.

Sleep is important for everyone. It’s in your own best interests to try and get the recommended amount every day. Being tired can lead to poor health, irritability, mental health issues and binge eating.

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  1. Great post!
    Have a nice evening!
    Gil Zetbase

  2. Great tips! I've got huge problem with sleep but I guess I need to cure the insomnia because it seems to be a problem with insomnia and me being sensitive to sounds.

  3. Hi Lux,
    very helpful tips.
    Maggie Dallospedale

  4. I try to avoid any caffeinated drinks after 2 or 3pm. I find it harder to sleep at night if I consumed milk tea or coffee late in the afternoon :)