A good night’s sleep is essential for well-being and health, as it affects both physical and mental health while determining the quality of a “waking life” at the same time. Many people sleep badly though, tossing and turning in bed all night long. It takes a toll on emotional balance, productivity, and daytime energy.


If you are one of those people who struggle every night trying to fall asleep, then keep reading and find out how to get a better night’s sleep.


Get in Sync with The Natural Sleep-Wake Cycle and Stick to Your Sleep Schedule

Understanding your bedtime and getting along with your own circadian rhythm (aka sleep-wake cycle) is the key to good sleep. That means you should stick to a certain sleep schedule that fits you best. That will make you feel more energized and refreshed. Your bodily functions are likely to go much smoother, too. Maybe you’re squirming while reading this, but think of your sleep problems and your sleep routine.


Here are some tips on how to achieve this:


  • Go to bed and wake up at exactly the same time every single day.
  • Limit your naps to about 15 minutes a day.
  • Struggle with drowsiness in the afternoon and after dinner.
  • Avoid sleeping in.


Relaxing Bedtime Rituals

A routine, relaxing activity before going to bed can help you fall asleep quickly. That will also get your sleep time separated from other activities which cause anxiety, excitement, or stress. Aside from yoga, you may also consider tuning in to your senses, taking a few deep breaths to soothe your nervous system, or tensing and relaxing your toes. Sometimes these bedtime rituals can do the trick. Many people prefer relaxing in a warm bath in the evening. That helps them get sound sleep. Give it a try!


Sleep on Comfortable Pillows and Mattress

The mattress you sleep on should be supportive yet comfortable. If you’ve been using the same mattress for many years, chances are it has worn off or changed its original shape. The same goes for pillows. So, make sure your pillow is comfortable. A too thin pillow will make your head tilt backward which isn’t comfortable at all. Also, avoid stacking your pillows because it will get your head somewhat propped and make you feel uncomfortable.


Keep Light Exposure Under Control

Have you ever thought about how much light you are exposed to in your everyday life? You may need to start thinking about it if you sleep badly. The light exposure has a great influence on melatonin, a hormone that regulates the sleep cycle and makes us sleepy. It has emerged that the melatonin production is increased in dark conditions. By contrast, the secretion of this naturally occurring hormone is reduced when it is light. That makes us more alert.


Eliminate Bad Food, Caffeine and Alcohol

Eating and drinking habits are playing an important role in getting a good sleep. Here’s what you can do on this issue:


  • Avoid big meals in the nighttime
  • Cut down on refined carbs and sugary foods
  • Limit nicotine and caffeine
  • Say no to caffeine after 4 pm
  • Don’t drink alcohol within three hours of bedtime


A good night’s sleep is one of the key factors when it comes to overall health. By following these evidence-based tips, you’ll have a good night’s sleep and get greater health and wellbeing as well.


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