9 Tips To Help You Sleep Better At Night

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There may be various factors contributing to your insomnia. Have a look at these nine tips to help you fall asleep easier at night.

Steer Clear From Nicotine, Alcohol And Other Chemicals At Night

Caffeine is a stimulant that can prevent you from falling asleep, therefore steer clear from tea, chocolate, certain pain relievers, cola and coffee about six hours before going to bed. The same goes for smokers. Don’t use any tobacco products close to bedtime. Also, limit the intake of alcohol to about two drinks a day or less and avoid drinking alcohol about three hours before you’re off to bed.

Make Your Bedroom An Environment Which Is Inducing Sleep

To help you sleep better, make sure your bedroom is a cool, quiet and dark place. You can use shades, dark curtains or an eye mask for blocking the light and notifying your brain know it is time to sleep. Make sure the room is adequately ventilated and maybe invest in a comfortable mattress and pillows. An adjustable bed is an excellent feature to have for promoting sleep as well as enjoying a range of other benefits. Also limit bedroom activities to intercourse and sleep only. Avoid using electronic devices or watching TV in the bedroom.

Create A Pre-Sleep Regime

Stick to a routine to prepare your body for sleep. For instance, take a relaxing bath, read a book or engage in relaxation exercises. Steer clear from activities that are psychologically and physically stressful that may prompt your body to release cortisol (stress hormone) and keeping you alert. Clear your mind and don’t think about problems when you’re lying down.

Go To Sleep When You Are Feeling Tired

If not asleep after twenty minutes have lapsed, get up and go to another room and do something that relaxes you like listening to music or reading until you feel you’re getting tired.

Try To Avoid Napping During The Day, Or Do It Early

For people who struggle to fall asleep at night, afternoon napping may not be the best thing. Instead, try to keep it short and try to do it early afternoon.

Avoid heavy meals at night

Eating heavy meals later at night is a recipe for staying awake. Make sure dinner is served hours before bedtime and try eating light meals. If you get hungry later, opt for snacks like carbs or dairy that won’t interfere with your sleep.

Drink Enough Fluids

Drink enough fluid, to prevent nightly trips to the kitchen to quenche your thirst but avoid drinking too much close before bedtime. 

Exercising Early

Exercise is an excellent method of promoting restful sleep if done a few hours before going to bed. Exercising is great for stimulating the body and secreting cortisol, which is wonderful, except when you’re trying to sleep. Finish exercising about three hours before bedtime or workout early in the day.


We hope you’ve found our tips helpful. Just remember, not all sleep issues can be treated, and some may be the result of sleep disorders like narcolepsy, restless legs syndrome and apnea. If your sleep patterns don’t improve despite all your efforts, you may need to consult with your doctor or a sleep specialist.

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  1. Kate Brownell says

    To sleep better at night these tips are really helpful. I have chronic sleep apnea. I have been using the CPAP mask for side sleepers for a long time and I know how problematic it is. I want to get rid of the mask and sleep naturally. I have to cut down on nicotine and alcohol consumption because that is the major problem with me. I have made my sleeping environment better but working on the rest of the things is very important too like you said.


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