15 Tips for a good night’s sleep

A glass of warm milk not only helps the children to relax!
A glass of warm milk not only helps the children to relax! | Source

Falling asleep is not always easy

Usually many people have difficulties when it comes to falling asleep – even if they are incredibly tired. I had the same problem all the time, no matter what I did I was unable to fall asleep in bed, sometimes even for hours.

It is common knowledge that the quality and length of someone’s sleep has a great effect on their whole day – without getting proper amount and quality sleep your body and brain will have difficulties to stay balanced and concentrate during the day.

According to studies, nowadays people don’t need 8 hours of sleep a day – even 6 is enough – although the more the better of course.

To solve this problem, I started to search for some solutions on the internet – now I am going to share all these information with you in this article. Hopefully, by following these ideas you will be able to wave goodbye to your problem as well!

Don't drink alcohol before going to sleep
Don't drink alcohol before going to sleep | Source

The 15 tips

1 - Do not eat right before going to sleep. After you eat, your digestive system ‘turns on’, therefore it won’t let your body to ‘turn off’ to get a good night’s sleep. In the evening try to eat only a small amount of food, little bits.

2 - Avoid caffeine before going to sleep. It helps you to stay awake, not to fall asleep.

3 - Avoid alcohol before bedtime. Even if you feel sleepy after having an alcoholic drink, during the night you will have loads of difficulties to sleep or will experience awakenings – sometimes even nightmares.

4 - Avoid smoking a few hours before going to sleep. Cigarettes contain different stimulants; therefore your body won’t be able to fall asleep easily.

5 - Drink warm milk before going to sleep. No wonder milk before bedtime is the favorite of children – this drink helps our body to get relaxed faster.

Regular exercise may help - but not right before bedtime!
Regular exercise may help - but not right before bedtime! | Source

6 - Do some exercise. But don’t do it right before planning to get to sleep. Working out increases heart beat and pulse rate, therefore you won’t be able to get relaxed right after this. In the morning or afternoon, 20 to 30 minutes of workout a day can greatly help you to fall asleep at night.

7 - Try to make sure that the first hour of your sleep will not be disturbed. This is the most important part of your relaxation, as you will fall into deeper sleep after this. Therefore turn of the TV, turn off the lights and everything, than can disturb you once you have fallen asleep.

8 - Make your bedroom a place for relaxation. Take away everything that might help you to start to think about your work, the daily grind. Exclude your laptop, PC, TV or tablet from your bedroom – forever!

9 - Go to bed once you feel you can fall asleep in the following few minutes. Don’t try to extend your ‘uptime’, or wait for your regular bedtime, as this might cause you to be unable to fell asleep later, when you want.

10 - Try to stick to a schedule. This helps your body to get used to an internal rhythm that you will find relatively easy to ‘follow’ after some time. Moreover, if you are able to follow this routine on the weekends as well, Mondays won’t be as hard anymore.

11 - Avoid little naps. Daytime sleep that is longer than 20 minutes will ‘steal’ hours from your night’s sleep time.

12 - Take a hot shower or a warm bath before going to sleep. This can help your muscles to relax, therefore you will be able to fall asleep more easily.

13 - Sleep in a pleasant temperature. Studies show that a bedroom’s temperature should be around 18-20°C – this is the ideal range to get a good night’s sleep.

14 - Unwind your mind. Don’t start thinking about things you have to do or you must not forget the next day – just try to let these thoughts go and think about something that is more relaxing for you. Additionally, try reading a short magazine or listen to soft music – these can also help you to ‘turn your mind off’.

15 - Close your eyes and use an aromatherapy eye pillow. An eye pillow not only helps you to relax, but also blocks all most of the light that might reach your eyes and keep you awake.

Share your ideas!

Please feel free to comment on this hub, your feedback is very much appreciated!

Or, if you feel that you can write fresh, new ideas about this or a similar topic, just join our community and start writing!

© Copyright 2012-2014, Zsofia Koszegi-Nagy (zsobig)

© 2012 Sophie

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Comments on this article 9 comments

Paul Kuehn profile image

Paul Kuehn 4 years ago from Udorn City, Thailand

You have a lot of useful ideas for getting a good night's sleep. I like the ideas of not thinking about anything, exercising, and taking a warm or hot shower before bedtime. Sex with a significant other prior to bedtime is also very relaxing and will help you get a good night's sleep. Voted up and sharing.


zsobig profile image

zsobig 4 years ago from United Kingdom Author

Thank you everyone, I appreciate your comments very much!

Aikonia: I agree with you, you should totally write a hub on that product if it really works and is able to help! I guess loads of people's life would be easier with a program like that and if they could forget the ugly weekday mornings... a real miracle!


Mama Kim 8 profile image

Mama Kim 8 4 years ago

Tip #16... Get your but off hubpages and actually go to sleep ^_^ hehe..

Love these tips!! I really really needed this hub, thank you!!! Voting a bunch and sharing!


penlady profile image

penlady 4 years ago from Sacramento, CA

This is some much needed information, especially for my sister. She always have a hard time getting to sleep. And now as I approach a certain milestone in age, Sunday nights are hard for me as well.

So I'll definitely remember this hub! Voted up, useful and shared.


Aikonia profile image

Aikonia 4 years ago from New York

Hi zsobig, another great hubpage!! These are things that work for me: Try not to eat too late and typically I try not to eat in the evening after 7pm as I noticed my body tend to be a bit slow to digest the food and I started gaining weight again - so have to watch those eating times. Being a little familiar with smartphones, I have a couple of apps that you can play different kinds of ambient sounds from rain fall to ocean waves to white, bronw, or pink noise plus a ton more different options. I find these really helpful in "unwinding" my thoughts and helps me to fall asleep. Now on the wake up side, I came across a product called the Zeo Sleep Manager which sounded quite interesting but due to the price I held off on it. It's supposed to analyze your sleep pattern and find your rhythm and best times to go to sleep and to wake up. Sounds magical doesn't it. We all sleep in cycles of REM/Deep and light sleep and I have noticed that if I miss my sleeping slot I can be up for another 3 hours before feeling tired enough to fall asleep - so your advice is right on when you say that one should go to sleep when you are tired. I read somewhere too that in the old days it was quite common for people to take naps during the day and that it's only in this modern time that we feel "only baby takes naps." Well, I found an app for my smartphone this weekend call ed "Sleep Time" by Azumio Inc. downloadable from the Google Play Store and it partly does what the Zeo Sleep Manager does in terms of analyzing your sleep pattern. Neat thing is that it includes an alarm clock that tries to wake you up before you set alarm time in such a way that you "wake up" properly. So far so good this morning using this new alarm was an unusually nice wakeup - I get up at 4:55AM to head to the train so I have great difficulties - but not this morning - I'll keep using it and if this works out I'll have to write a proper Hub on it ;-)


zsobig profile image

zsobig 4 years ago from United Kingdom Author

Thank you everyone for your comments!

Imogen French: yes, sometimes I found some crossword or Sudoku useful as well, but I have to admit lately it also helps me to play a short game on my phone (where I don't have to think :)) - although using a phone in bed is not part of Feng-sui and can do more harm than good sometimes.


Imogen French profile image

Imogen French 4 years ago from Southwest England

Thanks for these tips, I think we all have times when it is hard to relax and get to sleep. I have found warm milk and eye pillows useful, as you suggest. Another method I have is to do a crossword or puzzle before I go to sleep - although you might think this would stimulate the brain, I find it helps to distract me from all the day's worries, which might otherwise keep me awake.


sherrituck profile image

sherrituck 4 years ago from Virginia

I have a difficult time falling asleep. With my schedule it is so difficult to develop a consistent routine. Going to bed when you feel the urge to fall asleep is very helpful. I have the most trouble when I have pushed past my "sleep window." Always listen to you body because it will tell you what to do.


carol7777 profile image

carol7777 4 years ago from Arizona

You offer many good suggestions here and ones that are simple to do. Sleep is a problem with most of us at one time or another. I am voting up and sharing.

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