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How to Sleep Better – Five Effective Tips

Try to go to sleep and get up at the same time every day. This is the first step that can help you sleep better. Read on to discover more useful tips.

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You go to bed on time, but you are still waking up tired? If you don’t have any medical problems, such as nocturia or restless led syndrome, the chances are that you are tossing and turning at night.

Simply said, you don’t sleep well. Here is how you can sleep better.

How to Sleep Better

A night of good sleep in worth a million dollars. After a good sleep, you are happier, your mind is fresher, and you are more productive. Sleeping well affects both your physical and mental health.

If you miss an hour or two of your sleep you may feel a bit grumpy. However, if you spend an entire night tossing and waking up you might experience the headache in the morning, poor eating schedule, plus you will mess up the following days.

You will need more time to return to your old sleeping schedule when you spend a night in distress.

If you are wide awake at 3 a.m. you are only focused on that moment because you just want to sleep.

As you know already, it’s hard to have control over the quality of sleep. Sometimes, it’s easier said than done.

To have a proper sleep, you need to have a good daily and sleep routine, as a first step.

Unhealthy daytime habits and a dynamic lifestyle can leave you worrying, which will result in turning and tossing at night.

Frequent sleep disturbance can eventually lead to:

  • Mood change
  • Affect your immune system
  • Disturb your creativity

On the other hand, when you are getting enough sleep you can expect:

  • Productivity boost
  • Stronger immune system
  • Great calorie distribution
  • Better mood
  • Stronger heart and brain health

Here are the tips on how you can sleep better starting today. All in, these tips will help you:

  • Sleep better at night
  • Boost your health
  • Improver your overall physical and physical well-being

1. Know Your Natural Sleep-Wake Cycle

To get out the most of your body, you need to know how your body works. This means that you should know about circadian rhythm and your natural sleep-wake cycle.

Syncing with your needs is one of the most important strategies for sleeping better.

If you manage to maintain a normal and regular sleep-wake schedule, you’ll feel much more refreshed and overwhelmed with energy.

Here is how you can have a regular sleep-wake schedule:

Go to sleep and get up at the same time every day

These simple actions will help you set your body’s internal clock and optimize your sleep quality.

Go to sleep only when you are tired and avoid screening once you are in bed.

Forget about sleep in, including weekends, unless you are really exhausted.

If you feel that your work if damaging your sleep, think about sleep vacation.


Napping is a good way to refresh your body. However, this applies only when you don’t have sleeping problems.

If you fight to have a good sleep every night, napping could only make it worse.

Fight after-dinner drowsiness

Nothing like a bed after a good meal, right? Well, it turns out that you should stay active after your delicious dinner.

You must avoid drowsiness, and you can do so by washing the dished, going for a long walk, talking to a friend, spend time with family, and playing a game.

However, if you fail to fight drowsiness, you may wake up later in the night and have trouble getting back to sleep.

2. Control Light Exposure

The human body is a perfect machine. It’s so well-shaped and designed that we have to stay healthy to listen to it.

Without the human body, you can find numerous hormones, where is every hormone is responsible for a specific action. When it comes to regulation your sleep-wake cycle, nothing beats melatonin.

This hormone is controlled by light exposure, and that’s why you can feel sudden sleepiness once you enter the darkroom.

Melatonin makes you sleepy when it’s dark, and it makes you more alert when it’s light. However, perks of modern life can confuse your brain and alter your body’s production of melatonin.

As a result, it can shift your circadian rhythm.

How to influence your exposure to light during the day:

  • Use as much sunlight as possible
  • Spend more time outdoor
  • Let the natural light in
  • If needed, try a light therapy box

How to influence your exposure to light during the night:

  • Avoid bright screens minim two hours before bedtime.
  • Avoid late-night television
  • Keep your bedroom dark and with appropriate temperature
  • Keep the lights down
  • 3. Exercise

    A good workout can do wonders for your body. Being active and pushing your body to move is fantastic, especially when it comes to good sleep.

    You should be active during the day and avoid heavy exercise during the night, especially before your sleep. However, regular exercise can’t harm as long as you conduct it during the day.

    People who exercise regularly sleep better at night. Bear in mind that even light exercise, such as a 10-minute long walk, can significantly improve your sleep quality.

    Don’t expect results the same night, after you first walk. It can take several months of regular activity before your experience the full sleep-promoting effects. So, be patient and focus on building an exercise habit.

    4. Mind Your Diet

    To improve your sleeping habits, you should be careful about your nutrition. This means that you should care about your intake, including food and drinks.

    Eating habits actually play a massive role in how well you sleep, especially in the hours before bedtime.

    Eating before you go to bed will make you feel heavy, mess up your body cycle, and won’t let you sleep.

    You may be sleeping, but your body works all night long, so when you overburden your stomach with food before sleep time, you are slowing down your organism.

    Here is what you should do to have better eating and drinking habits:

    • Limit caffeine if you can’t stop drinking it entirely
    • If you must intake caffeine, learn when it’s ok to drink coffee
    • Avoid nightcap
    • Avoid drinking too many liquids in the evening, because it can disturb your sleep
    • Cut sugary foods
    • Cut on refined carbs

    5. Wind Down

    It’s crucial to rest your mind. You need to know how and when to wind down and find some time for yourself.

    With a busy daily schedule, it may seem impossible to have a few minutes for yourself, right? However, it’s actually easier than you believe.

    Read a book, have a long bath, or have a tea in silence… The sky is the limit when it comes to freedom of creativity. You can start small, with only a few minutes.

    You can increase ‘me time’ every day per minute, and you will get to your perfect wind downtime. Do one task at a time. Don’t grab your phone and check it first thing in the morning/ Try to focus and your calmness will come.

    The Bottom Line

    Improve your sleep environment by applying this simp[le steps into your everyday life. Learn how your body works and follow your body needs. Write down at what time do you get up and when you go to sleep.

    This will help you track your habits, reflect better on what you are doing wrong, and improve your habits.

    Learn what works for you and stick to it.

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