5 Tips on How to Sleep Well at Night!




A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier.


Why do we need to switch our brains off 8 hours every night? Sleep time lets us rest, restore, repair, and it may even keep our brains young. Understanding the importance of sleep is a key step in knowing how to sleep better. Can’t figure out how to sleep better? Below are the best techniques for getting better sleep, improving your overall health and be more energetic and productive during the day.

Follow a Sleep Schedule!

One of the biggest reasons we don’t sleep well is that we don’t respect it. People often say that they do not have sufficient time to sleep, and that they only have 4–5 hours a night for sleep. But that can be detrimental. Try to go to bed as close to the first full darkness as you can and rise with the sun. Always get 7–9 hours of in-the-bed sleep time, even if you’re awake for some of it.

Eat Well and have a Coffee Cut-off time!

Eating a healthy, balanced diet can improve your sleep time. Foods that impact tryptophan, serotonin, and melatonin like eggs, cheese, and salmon can help your sleep quality and duration. Plus, take a magnesium supplement. Magnesium facilitates sleep-regulating melatonin production, therefore, can be very helpful when it comes to improving sleep patterns. Are you tired of being tired? Try switching to decaf after 2pm. Research shows that even drinking coffee 6 hours before bedtime can rob your sleep time.


Exercise Regularly – but not before Bed!

Exercise is one of the best science-backed ways to improve your sleep and health. It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia. Studies have shown that exercise reduces time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%.Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.


Reduce Irregular or Long Daytime Naps!


While short power naps are beneficial, long, or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock and you might have to struggle hard to sleep at night. Napping for 30 minutes or less can enhance daytime brain functioning but longer naps can harm health and sleep quality. However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night.


Relax and Clear your Mind!


Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed improve sleep quality and can be used to treat insomnia. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, getting a relaxing massage, and deep breathing.

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