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  • Writer's pictureShruti GOCHHWAL

Get Better Sleep In a Week By Following These 7 Rules

Most people today deal with a complex issue in their lives. It’s the problem of not getting quality sleep at night. Their nights are spent tossing and turning in the bed, counting sheep, or counting backwards in order to finally fall asleep. But nothing seems to work and their efforts to get better sleep fall flat. As a result, the day after they experience an energy crash, cravings for unhealthy food, and a dramatic fall in their productivity levels.

How to sleep well is a question that plagues today’s generation. While there’s nothing wrong with experiencing sleeplessness from time to time, you know there’s a real problem when you start experiencing it chronically. Such a lack of sleep for days or weeks on end can wreak havoc with your body’s functioning and can also make you prone to developing various health complications like obesity, heart disease, and diabetes.

With your health in mind, let us look at these seven golden rules that will allow you to sleep better, every single night.

7 Sleep Tips for Good Night’s Rest

  1. View your bed for sleep and nothing else

  2. Create a sleep routine

  3. Put away alcohol and caffeine for at least 3 hours before sleeping

  4. Exercise for good sleep

  5. Switch off all electronic equipment

  6. Darken your room

  7. Stop smoking

1.   View Your Bed for Sleep and Nothing Else

get better sleep

Woman sleeping on the bed, Credit: Pixabay

Your bed should not be used as a place where you do your work as well. You should have a separate study room or a study table where you should do all your work related tasks. View your bed only as a place for sleeping. Go there only with the intent of sleeping.

2.   Create a Sleep Routine

how to sleep better

A woman sleeping, Credit: Pixabay

Creating a nighttime routine will help your body to recognise that it’s time to sleep. Turn on some soothing music, drink a glass of milk, and try to relax as much as possible before you hit the bed. A routine for sleep will lull your mind and you will begin to feel sleepy in the midst of doing it. It is one of the most useful tricks that will help you to resolve the issue of how to sleep well.

3.   Put Away Alcohol and Caffeine for at Least 3 Hours before Sleeping

sleep tips

A person poring coffee, Credit: Pixabay

Never have alcohol and caffiene in any form before you hit the bed at night. Both these things are stimulants that act to make you stay awake rather than fall asleep. They will only disrupt your sleeping schedule in the long run.

4.   Exercise for Good Sleep


Woman working out, Credit: Pixabay

Exercise isnt just good for weight loss. You can use it to help you sleep more soundly at night. Exercise enhances the effect of melatonin that is a natural sleep hormone. It also helps to maintain the natural circadian rhythm. Engage in regular physical activity and you will find yourself falling asleep faster than before.

5.   Switch off All Electronic Equipment

how to get good sleep

A person using an electronic gadget, Credit: Pixabay

Perhaps the most straightforward answer to the question of how to sleep better is to switch off all electronic devices like mobile phones and television at least 30 minutes before going to bed. These equipments prevent you from relaxing and inhibits the production of melatonin, a hormone responsible for sleep.

6.   Darken Your Room

dark room

A dark room, Credit: Pixabay

If you want to get good sleep, then you need to reduce the sources of bright light in your room. Darken your room as much as possible. It will create suitable condition for the production of melatonin which promotes sleep. Bright lights will stimulate you and keep you awake.

7.   Stop Smoking

how to sleep better

A woman smoking, Credit: Pixabay

Nicotine in cigarettes act as a stimulant and prevent you from getting a good night’s rest. Smoking also makes you prone to developing sleep disorders like sleep apnea and insomnia. If you want better sleep, you should quit the habit of smoking.

These tips must have adequately answered your question of how to get good sleep. Start implementing them consistently in your life, and before you know, you’ll find yourself waking up from a deep restful sleep every morning.

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