Mohammad Hodgson's Global Health Blog

How to Get a Good Night Sleep

Having a good night sleep is as easy as changing your daily routine and lifestyle choices. Maybe you have tried to cut down your caffeine intake, setting a dark and cozy room or stop watching horror movies but still could not get a good night sleep. Perhaps you are not aware of some habits that interrupt your sleep. Do not worry! Everyone experienced the same thing as you. Therefore, I have prepared the following tips to help you get better sleep each night and be productive and energized throughout the day.
#1 Sleep at the same time every night.
One factor that will give you a hard time to get a good night sleep is having a different timeframe when each night when you go to sleep. Staying on track is important for your body to adjust to your sleeping routine. Choose a time where you are tired and make it a daily habit. Although it may be tempting to stay awake at night to watch your favorite movie, make health your priority and as time goes by you will eventually get used to it.
#2 Wake up at the same time.
If you sleep at a certain time each night, make sure you are awake at the same time in the morning. If you practice this healthy habit, your body will get used to it and you do not even have to set an alarm clock in the morning. Try not to break the routine and maintain your wake time even if you feel sleepy, you can always get a short nap during the afternoon.
#3 Cut the alcohol.
For goodness’ sake, alcohol is never good for your health especially when it comes to sleeping. Although some believe that drinking alcohol can help you get better sleep at night, you will more likely to wake up every few hours which will give you headaches for having a troubled sleep.
#4 Exercise every day.
Regular exercise, whether it is intense or mild, gives you better sleep at night according to the National Sleep Foundation’s 2013 Sleep in America survey. Exercise or involve in any physical activity at least 30 minutes a day. This can make a great difference in your lifestyle habit. Note: avoid having an intense exercise few hours before going to bed.
#5 Do not eat heavy meals few hours before bedtime.
Eating heavy meals few hours before going to bed will make your stomach work overtime. Your body is not meant for digesting while you sleep and by doing so, it will keep you awake all night and probably give you stomach ache especially if you eat food that is high in protein because protein is hard to digest. If you want to fill your stomach before bed, make sure it is lighter food and easy to digest.
#6 Try out some scented aromatherapy.
According to study in 2008, the Wall Street Journal reported that lavender scent helps many women with insomnia problem to fall asleep easily. Since then, the scent of lavender has been known as beneficial for sleep. Some people also sniff the lavender scent before going to sleep.
#7 Do not stress about getting your sleep.
The more stress you are about sleep the harder it will be for you to sleep. Trust me! Been there done that. Instead, take some time to imagine about something calm and relaxing. Most of the time, this relaxation method can slow down the brain wave activity and induce you to sleep.
#8 Try a new type of pillow.
Perhaps you are not aware that pillows can sometime give you a hard time to sleep. Your pillow may have accumulated dust that you are unaware of thus triggering your allergic reaction. According to experts, pillows should be replaced every 12 to 18 months to give you better sleep.
#9 Save your bed for sleep and sex only.
Try to list down all other things that you do in bed, let me try: eating, reading, playing, working (maybe?). I admit sometimes I committed this crime. Doing other activities in bed other than sleeping or sex can only distract your sleeping mood if you are in bed. Take your reading habit to your comfy couch and working to your work space. This will make it easier for you to adjust to every space in your house.
#0 Make your bed comfortable.
I am not just referring to your sheets, blankets and pillow but also anything in-between such as sleeping with your pet or teddy bears. Some people banned their pet from bed, but if you feel comfortable and safe that way. Do not hesitate to do it. I have known some people who live alone in their apartment said that they prefer to sleep with their pets because it made them feel safer and comfortable at night. What about you? Find what makes you comfortable sleeping at night.

Scroll to top