5 Tips to Sleep Better at Night


After a busy day, all we want to do is relax and have a good night’s sleep. Unfortunately, there are times when slumber eludes us, and we toss and turn, waking up in the morning, exhausted. Luckily there are some remedies and tips you can try to get you sleeping in no time.


One of the most obvious but often overlooked solutions is to get some exercise during the day. Activities like brisk walking boost the effect of natural sleep hormones such as melatonin

So, put on your sneakers and hit the road but don’t exercise too close to bedtime. It’s better that you workout in the morning. Not only will you be healthier, but exposure to daylight first thing in the day will help the natural circadian rhythm.

Relax and De-stress

You have a million things running through your mind during the day; this spills over to the evenings when you worry about everything from unpaid bills to what you should do tomorrow. Stress is a stimulus that activates the fight or flight hormone. 

Try to unwind before going to bed by learning some form of relaxation techniques. You can do a few deep breathing exercises to open up your chest and release any tension before switching the light off for the night.

Avoid Caffeine and Alcohol

Alcohol and caffeine are both stimulants and can be the reason why you’re lying awake at night. Caffeine can remain in your system for up to eight hours after you drink it. People think that a glass of wine will make them sleepy, but it’s actually the opposite. 

Drinking liquor before going to sleep can disrupt your rest. Instead, opt for a caffeine-free herbal tea or some warm milk if you feel like something to drink.

Make Your Bedroom Comfortable

Your environment plays an important role when it comes to getting a good night’s rest. Check your bed and upgrade the mattress if it’s older than seven years. A worn-out model can cause aches and pains while you’re sleeping, states this article by Shape

When choosing a new bed, do some research on which one is right for you. Look up information on the web to help you opt for the right one. Ensure that the curtains are heavy enough to keep out any external light and that the room temperature is around 70℉. 


Don’t Overeat

No one wants to go to bed hungry, but eating a heavy meal just before bedtime isn’t a good idea either. Avoid having a big dinner within two to three hours before going to sleep. If you’re peckish just before turning in, then consider a light snack such as an apple or a few crackers to satisfy your craving. 

Overindulging late in the evening may have a negative effect on the release of HGH and melatonin, affecting the quality of sleep you get. 

Final Thoughts

A good night’s rest is the golden grail of the working individual. We need to rejuvenate our bodies and minds to face the challenges that every day brings. Do some exercise daily to promote the production of melatonin for a good night’s rest. If you’re highly strung at the end of the day, try some deep breathing techniques to unwind before bed. 

Avoid any stimulants such as alcohol or caffeine, and don’t eat heavy meals before bedtime. Keep your room purely for sleep and relaxation and replace your bed if it’s too old so that you don’t have backaches when you wake up. 

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