15 Ways to get a Good Nights Sleep

Flickr: Malias

Flickr: Malias

There’s nothing better than getting a good nights sleep, but for many Americans, that’s easier said than done. According to the National Sleep Foundation, over 40 million Americans suffer from a sleeping disorder, and 40% of Americans report feeling tired and fatigued throughout their day due to lack of sleep. Fatigue contributes to over 100,000 police-reported highway crashed each year in the U.S., which includes 1,500 deaths. So needless to say, getting a good nights sleep is vitally important to our health, and it’s often overlooked as more and more people get less sleep each night due to their busy lives. Here are some simple tips that will help reverse this trend and allow you to sleep better through the night.

  1. Stick to a Sleep Schedule

    Try to go to bed at the same time each night, and wake up at about the same time each morning. Your body thrives on sticking to a schedule, so it’s important to develop a good sleeping schedule to make your body happy.

  2. Turn Off the TV

    Studies have shown that watching TV or using the computer right before bed can stimulate parts of your brain that leads to a much lower quality of sleep. So no more TV or checking your email right before lights-out.

  3. No Caffeine, Alcohol, or Tobacco Before Bedtime

    Try to avoid any of the above 3-6 hours before bedtime, because they hinder the amount of deep-sleep you get each night. Having a cigarette or a few beers right before bed may be the reason that you feel fatigued the next day.

  4. Exercise Helps You Sleep Better

    Exercising in the morning or afternoon can have a great effect on your quality of sleep. It’s important to note that working out at night may not have the same effect though, so try and workout in the morning or afternoon if your schedule permits.

  5. Avoid Big Meals Right Before Bedtime

    Although some of you may be thinking that a full belly helps you sleep better, in most cases you’re dead wrong! Avoid any heavy meals about 2-3 hours before bedtime, and your body will sleep more soundly since it’s not having to work hard to digest your seven-course meal.

  6. Eat Healthy

    Eating the right foods during the day will not only keep your energy level high throughout the day, but it will also help you sleep more soundly at night. Stick to whole grains, bananas, potatoes, and other complex carbohydrate foods during the day. Just remember not to eat these types of foods right before it’s time for bed.

  7. Use Your Bed for Sleeping Only

    Don’t use your bed as a place for watching TV, eating, working, or playing with your kids. You want your body to associate your bed with sleep, so when you climb into bed each night, your body knows that it’s time for some shut-eye. Using your bed for other “fun” activities is still fine, but that’s a whole ‘nother story!

  8. Take a Power Nap

    Feeling tired during the day?…Try taking a quick 20-30 minute power nap. Recent studies have shown that a quick snoozer can help regenerate you body and get your energy levels back up. Today, some companies even have sleeping pods in the office for their employees to take power naps during the day, because they recognize the positive benefits of a power naps, which includes increased work efficiency.

  9. Drink Warm Milk or Tea Before Bed

    The old home-remedy for sleepless nights really works! Drink a glass of warm milk or tea right before bed to help warm your body, which is a trigger for your body to go into “sleep mode”.

  10. Try Simple Meditation Techniques

    There’s nothing worse than lying in bed and not being able to sleep thanks to your brain still racing around from the busy day you just had. Try some simple meditation techniques or breathing exercises that will have you focusing on the sound deep breathing, which is a great relaxation technique, or try other simple meditation techniques that will get your mind off your busy day, and put it in a more peaceful state.

  11. Make a “To-Do” List

    If you have a busy lifestyle, and who doesn’t these days, try writing down things you need to accomplish the next day. This simple technique will help put your mind at ease and eliminate all of the worrying about things you have to do, or things you didn’t complete during the day, so you can fall asleep faster and sleep more soundly. I’ve tried this technique, and it does work well!

  12. Turn Your Bedroom into a Sleeping Sanctuary

    Transforming your bedroom into a calm, peaceful sanctuary will greatly increase your quality of sleep. You can try aromatherapy to help calm your senses, or paint the room a very serene color that helps to put your body at ease after a long day at the office. Another good idea is to switch out your sheets and comforter with a softer, more comfortable set.

  13. Try White Noise Devices

    Using a white noise device, such as a fan, can help you sleep more soundly and wake more refreshed. Other options may include CDs with nature sounds, sound machines, a small water fountain, or anything else that emits a calm, peaceful sound that helps ease you to sleep.

  14. Unwind Before Bedtime

    It’s important to relieve your body and mind from all of the day’s stresses and craziness. To get your body ready for sleep, try taking a warm bath, doing yoga, meditating, reading a book, or simply dim the lights and listen to some soft music. Anything that puts your mind at ease will help you get to sleep quicker.

  15. If You Can’t Sleep, Get Out of Bed!

    We’ve all experienced those annoying sleepless nights where you just can’t seem to fall asleep. When you have one of those nights, don’t just lay there and wait for yourself to fall asleep, because that will make you even more restless. If you don’t fall asleep within 30 minutes of going to bed, get up and do something relaxing, such as reading a book or listening to some soft music with the lights off (but no TV or computer!). Go back to bed when you start feeling tired.

Hope you can find at least one of these sleeping tips useful. If none of these tips work for you, it may be time to consult a doctor regarding your sleeping disorder. Sleeping disorders are very common and often treatable with medication, such as Ambien, Lunesta, or all-natural melatonin supplements. If you have any other tips for sleeping better, post them in the “comments” section below – we’d love to hear them!

6 Responses to 15 Ways to get a Good Nights Sleep
  1. MySensei

    Awesome tips. Definitely going to try some of these, been having such a rough time falling asleep. It’s so hard especially when life and work stressors pile on. Trying to not go down the prescribed meds road. Can’t wait to try some of these natural tips, thank you so much!

  2. mattresses

    Lots of good tips here, thanks. Another one that can help many people is to be sure the sleeping surface is comfortable and does not add to muscle tension. The usual spring mattresses most people use can cause uncomfortable pressure points to build up during the night. Memory foam surfaces support the weight more evenly, which reduces tensions in the body.

  3. Sydney

    I’m going to try these tips because with school coming back my mind is racing with thoughts and I haven’t been getting much sleep. So I might do poorly in all my early morning classes. Thank you so much, these tips seem even better to me because you gave reasons as to why they worked. Once again thank you for your help.

    With Regards,
    Sydney

  4. brain waves

    Great post! I truly am getting heavily into this issue. Do you happen to know where I could find any related forums? Thanks 🙂

  5. Sabina Wurster

    Wonderful thought. I love it. Appreciate your sharing

  6. Carmen Mallette

    this really great facts have to know a lot more

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