How to Get a Better Night's Sleep Introduction

3 19

You know what's worse than a bad night's sleep? A bad day's sleep. I'm here to tell you that you can do plenty of things to help alleviate the stress of a long night's rest and ensure you get a good night's sleep. And if all else fails, remember: If it seems like something is keeping you awake at night (like traffic or loud neighbors or the phone ringing), try not to let it happen again. You'll be glad for that decision later on in life!

Don't nap.

Napping can disrupt your sleep cycle and cause you to miss important REM sleep. When you nap, it's hard for your body to get back into a regular pattern of restfulness and relaxation.

Napping can also make you dizzy in the evening, which may be challenging to overcome as you try to fall asleep later that night or early morning (when most people wake up).

Have something warm to drink before bed.

Have something warm to drink before bed. Warm milk can make you feel cozy, while hot tea—especially peppermint or chamomile—will relax your muscles. Try out a fruit smoothie with yogurt, or add some honey and cinnamon for a tasty treat!

If you're looking for something more exotic, try adding turmeric, ginger root, and cayenne pepper into your cup of water (or just add them to the blender). This will help reduce inflammation and fight off sleepiness during the day.

You can also add cloves if it helps bring back memories of childhood bedtimes with Grandma sneaking in her own bottle of warm milk after dinner!

Take a hot shower before bedtime.

Hot showers are great for relaxation, but they can also help you sleep better. A hot shower before bedtime is a simple way to relax your body and mind and prepare yourself for an evening of rest. When you get into the shower, turn off all distractions so that you can focus on just getting ready for bed—no cell phones or computers allowed!

Turn up the heat in the shower (or use a small electric heater if necessary) so water flows over your body at least once per hour or two. This will assist relax your muscles and mind/body connection. Because this medication relaxes muscles, it may take longer to fall asleep.

Listen to music.

If you're tired, your body may be in a state of low arousal. This can make it difficult to fall asleep and even harder to stay asleep. To prevent this from happening, listen to music as often as possible—especially before bedtime.

Music has been proven to help people fall asleep faster than silence or white noise (like ocean waves). It also helps them stay asleep longer by keeping their brains still enough for them not to feel the need for movement or attention at night time.

It's important not only because listening will help improve your quality of sleep but also because it will keep you awake longer so that when morning comes around again (and naturally), there isn't much remaining energy left within us!

Create a relaxing environment in your bedroom.

  • Create a relaxing environment in your bedroom.

  • Make sure you have a comfortable bed and warm blankets.

  • Use cool, dark rooms to help you sleep better.

  • Choose soft pillows that offer support while you sleep and comfort and support during the day when you are sitting or lying down throughout the day (e.g., memory foam).

  • If possible, use an electric fan or air conditioning unit to create white noise so that sleeping does not seem quite as loud or disruptive for those who need it most—the elderly or people who suffer from insomnia issues such as restless leg syndrome (RLS).

Try not to think about falling asleep.

It would help if you tried not to think about falling asleep.

This can be difficult if your mind is racing, but you need to stay focused on the task at hand and not allow yourself to get distracted by thoughts of tomorrow or later in the day. Don't worry about what you have to do tomorrow or today! Suppose you're able to banish all thoughts from your head. In that case, all of those things will simply fall away one by one until there is only darkness around you—and that's exactly how dreams usually start out anyway (I've never seen anyone who dreams about working late).

Move around during the day.

Moving around during the day can help you sleep better at night. It's also good for your health and will cushion you against injuries, which can be a major cause of insomnia. The American Academy of Sleep Medicine recommends that adults get at least 30 minutes of activity every day (that includes walking), or they should try to find an activity requiring less sitting.

If you do have trouble getting up from a chair or couch, try standing up while working or playing on your phone instead—it may be easier on your body than sitting down all day long!

You don't have to go crazy with exercise either: simply taking a few laps around the office may do the trick if it keeps you moving enough throughout the day so as not to become sedentary for too long at once (about 20 minutes).

Count something, anything, in your head until you fall asleep.

Counting is an effective way to fall asleep. While you might think this will be boring, it's pretty relaxing!

  • Count sheep: Start with a low number and build up from there (e.g., one to 10). When you reach that number, say "one" out loud and start again at 1. If it gets too easy for your brain, try adding another digit or two in between each round of counting until you feel ready for bed!

  • Count backward from 100: This is similar to counting up from 1, but it'll help induce drowsiness more quickly than starting at ten because we naturally tend toward big numbers as we get older (think about how many birthday cakes I've eaten). Try starting at 50 or 60 instead of 100 if this feels more comfortable for YOU; make sure that when the time comes around again after falling asleep someplace else entirely—like on top of my desk right now—I don't forget which way round things should go next time around so I don't end up getting stuck somewhere between 50/60/75 while trying desperately not wanting anything bad enough anymore like death by drowning without being able ever again wakeup properly ever either way through death itself back into life again spiritually speaking but physically speaking only existent physically here right now physically speaking only existent physically here right now

Don't look at the clock every five minutes.

  • Don't look at the clock every five minutes.

  • If you're used to looking at your phone or tablet screen, it's difficult to avoid temptation. But that doesn't mean you should give in—it only makes matters worse! Instead of checking out social media or emailing someone an update on your progress, try readjusting yourself (as best as possible) so that you can fall asleep without worrying about whether or not something has gone wrong during the night.*

You can get a better night's sleep by paying attention to your surroundings and routine.

  • You need sleep to function properly.

  • The body needs sleep to recover from the day and maintain itself, repair itself, grow, and stay healthy.


And you're done! If you're feeling good and have a routine that works for you, a great night's sleep is just around the corner. Remember, the key is finding what works for you, so don't be afraid to try new ideas or go off-script. Remember that laying down in bed with no alarm clock and no TV sets might seem scary at first, but it can be really liberating once you get used to it!

$ 1.17
$ 1.17 from @TheRandomRewarder
Sponsors of BuildingDreams


Tea at night helps me a lot to relax and sleep. There is an article about coffee effects and the light that is kept in the room and in turn how these factors influence sleep

$ 0.00
1 year ago

Looking to imbibe most of these methods so I too can get proper and healthier sleep. A good sleep sets us ready for the days task ahead.

$ 0.00
1 year ago

Hope you will get better sleep with this method

$ 0.00
1 year ago