5 Tips for a Better Night’s Sleep

Better Sleep

5 Tips for a Better Night’s Sleep

Christina Grate / September 1, 2017

We all have trouble getting to sleep from time to time.  For some it’s harder than for others.  We’ve all tried everything from drinking warm milk and counting sheep, to sleeping pills and night time power walks.  If you’re tired of not being able to sleep, check out these 5 tips for achieving a better night’s sleep.

Sleeping Schedule

Setting and sticking to a sleeping schedule will help you get a better night’s sleep.  By adhering to a sleep-wake schedule your body regulates to specific sleeping and wake hours.  When you body begins to get accustomed to the set schedule, you will fall asleep faster and achieve more restful sleep, so that you can be more energized throughout the day.

Say “No” to Stress

Stress affects everyone, no matter your age, social economic status, or race; and, it is one of the issues that most affects sleeping patterns and the ability to fall asleep.  Whether your mind is racing thinking about money issues, unresolved issues, things that are out of your control, etc., the stress from thinking and over thinking  really takes a toll on your physical and mental health.  When stressed, you need rest to recuperate and feel refreshed.  However, if you can’t fall asleep, then the vicious cycle continues.  Try to incorporate some relaxing, stress-busting rituals into your day.  It can be as simple as listening to your favorite relaxing music to drinking a cup of tea.  The simple things in life can really keep your stress levels at a minimum so that you can rest easy all night.

Keep an Eye Out on What You Eat &/or Drink

You know the saying, “You are what you eat.”  Well, that rings true, when it comes to what you eat or drink during the afternoon and evening hours.  It is important to steer clear of caffeine laden drinks or foods such as coffee, dark chocolate, energy drinks, or supplements.  The extra boost of caffeine in the latter part of the day will keep you buzzing until late hindering your ability to fall asleep.  Also, avoid eating large meals two or three hours before going to bed, because the discomfort of feeling full or over-stuffed can really interfere with falling asleep.


Exercise, in general, can help promote better quality of sleep states Sleep.org.  Not only will physical activity help you burn pent up energy, but it will  help your physical and mental well-being as well.  Try getting at least 30 minutes of physical activity everyday, so that you can notice more restful sleep and more energy throughout the day.  Even if you are physically out of shape a simple walk or yoga for beginners can really make a difference.  However, I must note that you should avoid being active too close to bedtime, because physical activity too close to bedtime may have the opposite effect of what you are looking for because your energy levels may spike due to the rush of endorphins and adrenaline released during exercise.

Set Up A Tranquil Environment

Our surroundings play a huge role in setting the tone for how we feel.  Try to create a tranquil, restful environment in your bedroom.  Start out by painting your room a relaxing shade of blue or lavender, hang room darkening curtains to keep outdoor lights at bay, and use calming scents to fill your space with a gentle aroma.  Avoid televisions or screens in the bedroom at all cost, because the light they emit trigger your brain to stay awake.

Now that you’ve discovered some tips for a better night’s sleep, put these tips into practice so that you can wake up refreshed and ready to tackle anything that life dishes out to you. Better sleep quality, leads to productivity and a better quality of life overall. Now it’s your turn to rest and recharge to activate your life.


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