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How to Get a Good Night’s Sleep

Sleep strategies, and why it's important to be well rested.

Getting a proper night’s sleep is essential for our well-being.

When we don’t sleep properly, it can leave us feeling frazzled, stressed, impatient, and even ornery. Our cognitive function, decision-making, and impulse control are compromised. We may not be as patient, kind, or forgiving as we would normally be. In short, we suffer twice, once from a lack of sleep, and then again from the consequences. Don’t let a lack of sleep throw you off your game.

Below are some tips and strategies to help you get a good night’s sleep:

Manage your time

Create a realistic To-Do list. Your day can be ambitious, but it still needs to be balanced. Every day should include self-care. It’s great to work hard, but it’s equally important to look after ourselves. When we look after ourselves, we are more productive in the long-term. Set a bedtime. Your bedtime should not be based on completing your To-Do List! As important as it is to have a plan for doing work, it is perhaps more important to have a plan for rest, relaxation, self-care, and sleep.

Regular exercise

Not only will you feel better physically, but you will feel better mentally. Studies are showing that regular aerobic exercise can lift your mood, increase serotonin levels, relieve stress, and help you to sleep better. Swimming, dancing, biking, running, and even walking are excellent examples. Pick something you love and will be excited to do. Pick something you can incorporate into your lifestyle and schedule. Make regular exercise a habit. Remember, don’t exercise 2 hours or less before your bedtime, or it may actually interfere with your sleep.

Limit your caffeine intake

Many people enjoy a good cup of coffee in the morning. Studies show that it takes approximately 45 minutes to absorb caffeine. However, the half-life for coffee is about 4-6 hours. In total, it can take between 16 and 25 hours for the caffeine to completely leave your body. Limit your coffee to 3 cups or less in the morning. Do not have any caffeine less than 6 hours before bedtime. Check the ingredients of what you are consuming. Some medications also contain caffeine. Keep in mind that some people are more sensitive to caffeine than others.

Curb your electronics

Remove your electronics from your bedroom. Yes, even your TV and your cell phone! Buy an alarm clock instead. Your bedroom is a sleeping zone, a haven free from distraction. Watching TV, surfing the internet, and using on social media before bed can all interfere with a good night’s rest. Studies are showing that the artificial light from these devices can interfere with our natural sleep cycles. We may also become distracted, lose track of time, and stay up later than we intend to. Turn off your TV, and computer at least 30 minutes before bedtime. Put your phone on silent and put it away.

Watch what you eat

Don’t eat a large meal at least 2 hours before bedtime. If you are going to eat before bed take some time to learn which foods to avoid. For example, avoid consuming diuretics such as lemon, ginger, hibiscus, oats, cabbage, tomatoes, cucumber, etc. You don’t want to disrupt your sleep by having to get up to use the washroom. Avoid sugary foods as they may give you a sudden energy burst. Avoid foods that are rich in tyramine such as aged cheese, cured meats, soy products, fava beans, overripe fruits, etc. Tyramine causes the body to release norepinephrine, which is a stimulant. Avoid acidic foods if you suffer from acid reflux and avoid fatty foods as they take longer to digest. Avoid iced drinks before bed as they can actually boost your metabolism and keep you awake. When resting your body, it is ideal to also let your digestive system rest.

Skip the nightcap

Even though you may find it relaxing and it may help you to fall asleep easier, it will not allow you to sleep as well. Studies show that consuming alcohol before bed prevents people from getting the REM sleep they need. They also wake up more easily, particularly in the 2cnd half of the night.

Create a bedtime ritual

Make a To-Do list for tomorrow. Lay out your clothes. Prepare for tomorrow. Reflect on the day, make a gratitude list. Next, dim the lights. If you like, put on some soft music and use relaxing essential oils. Do some stretching. Meditate. A cup of warm milk or some caffeine-free herbal tea can help you to relax. Do some deep breathing exercises. Allow yourself to put all of your worries aside.

Comfort

Control the environment you sleep in. Lower the temperature. Use white noise to drown out any other sounds. Make sure it is dark or use a sleeping mask. Use aromatherapy if you like. Some relaxing scents you could try are lavender, sandalwood, cedarwood, bergamot, or jasmine. Use bedding you find comfortable. A firm sleeping surface is recommended for good spinal health.

Hopefully, these tips and strategies can help you to get on the right track.

Consider keeping a sleep journal to help you figure out what works for you and what doesn’t. Remember, being proactive is more effective than being reactive. Arm yourself with knowledge and get help if you need it.

You deserve a good night’s rest!

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Akiroq Brost

Akiroq is a Human Potential Inspirational writer, who has a passion for helping others explore and harness the extraordinary potential that lies within each and every one of us.

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Christine Joy Returban
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Christine Joy Returban

Thank you so much for that article. Me myself can’t really have a good night sleep, but by just reading this , I will do whatever it is. Thank you so much because this helps a lot to me 😊 Godbless 😇

Mary Davis
Member

Thank you Akiroq for this helpful article. Good timing for me too. 🙂

Sarah Willoughby
Member

Hi Akiroq, thanks for sharing your article. I love the phrase ‘we suffer twice’. I haven’t thought about it like this before so it’s a great reminder. With love, Sarah x

Margo
Member

I should add that I don’t drink coffee after 6.30pm, I limit coffee to 4 max, I don’t eat at night except for a biscuit with my tea around 9-10pm. Sometimes I have a nibble at something small but I don’t smoke or drink alcohol. I should be healthy, but don’t feel it sometimes.

Margo
Member

All great tips! Good article. I’ve tried most of them but ended up having to get sleeping pills. My sleeping patterns are erratic. I try not to use sleeping pills every night as I often have to get up early and they make you sleep deeply, and it’s hard to wake up. ( well, that’s what they’re designed to do, of course). I often stay up late because I love the peace of the night. Sometimes I’m tired during the day, or in the Evening, then I can’t sleep when I’m supposed to. I agree about how important it is to get a good sleep. It heals the mind, body and spirit, and it’s easier to function and concentrate during waking hours. I’ve got annoying neighbours, so I tend to get wakened up by them and their noise. I do exercise daily, which helps a lot. It gives me structure and purpose to my day. If I miss a class or two, it does affect how well I sleep. Then there’s the electronics… phones and iPads. Sometimes I go on my phone before I wind up for the night or watch a program on my iPad. Strangely enough, it helps me to become drowsy. It’s quite an effort at times, trying to sleep!! Thanks.

Suzan Muhialdeen
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Suzan Muhialdeen

Superb article full with helpful advices to get a proper sleep .
Also changing sheets at least once a week is important ,because clean and good smell pillow , sheets ,mattress ,comforters could help us to feel fresh and comfortable in bed .

Robina fazal
Member

Thanks!Akiroq Brost dear for Writing Such an inspiring..health maintainence article..which give us nice good tips for getting sound and relaxed Sleeps..Night Sleeps do essential..So we can do more works while we get up..with active and fresh mind..and we can manage day to day routines with happiness..vigour health and enthusiasim…life is so hectic..we have to gothrough by a lot of thick and thin.
rest and proper Sleeps boosts our immune systems..our mind and body get relaxed by proper Night Sleeps .our mind nerves get soothed..our capacity to work and resist the good moods..good bad..irritated..behaviours and sitiations..in better ways..we can with ease deal our daily routines responsibilities and works with more better ways with ease of heart and mind…proper Sleep is health ..Tonic for mind..Soul..and body..No need of any tranqulizer if you are not getting Sleep.relax your mind and body..No thinking no feeling.
after completing your imp..tasks go to your bed..if comfortable it will be best to rest in a comfortable bed..let your body and mind in peace..Spell some holy verses..or some words of a poem..or a song you like..Be relax.read a bit book..have a small cup of milk..Sleep with an intention.that you supposed to be in a fairy land..faries will sung songs to you…with musical rhythums…and with love..close your eyes and be in soothing..with in few minutes you will be in a beautiful valley where trees..fruits..flowers..fairies all around ..singing songs..you feel relaxed..and deep..deep in unconsciousness….and thenwill Sleep.in deep Sleep……Amen…
in in

Vasudevan Bhattathir
Member

sleep if a an important function in our day today life we require minimum 6 to 7 hrs: per day now a days we have a habit of sitting and watching T.V or working on computers which is very disturbing element we have avoid it before going to bed . taking to much liquid food will tend to awake in between for natures call but persons having block in the blood vessels may take water before sleeping . that is because the blood will remain diluted so that blood flow will not be disturbed
this article is very helpful to manage our sleep thank you.

LynnDailey
Member

This article offers many great ideas to help us get a good night’s sleep. Sharing <3

Angeliki Anastasia
Member

What an amazing article!! Every single advice is soo important!! People in Greece have a nap everyday for about 30 minutes to an hour, after lunch! Sleeping during the daytime gives us a great boost of energy and also unbelievable euphoria! We are sooo relaxed and certainly we feel like immortals, ready to climb Mount Everest! 🏆🥇🙏🦋⭐️❤️🌺