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7 Steps For A Better Sleep

Updated on December 13, 2015

Living in a high-tech society where everything has to happen right now and as soon as possible, where people work 10-12 hours daily and still want to have time to go out and socialize, sleep can fall back on your list and you start feeling tired all the time, not have the same efficiency and even get really sick without finding the cause.


Sleep is important, and after looking at a computer screen or a smartphone screen all day long you will see you have difficulties putting yourself to sleep. Luckily there are some things that can help you with that.

Tiredness is your body's way of saying you need to sleep

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1. Listen To Your Body

The most important thing that you can do is listen to what your body is telling you. Sleepiness is the message through which your body is saying that it needs a break. I know that you still might have work to do, or you want to spend more time out with your friends or watching a movie, but the best thing you can do in this situation is to actually shut down and go to bed.

Cutting back on your sleep for days in a row will only make your body tired and lead to your brain decreasing it's activity and ability to concentrate as shown in a study conducted by Washington State University and University of Pennsylvania, as elitedaily.com wrote ( http://elitedaily.com/life/ways-to-get-better-sleep/974053/).

They took 48 men and women and split them into 3 groups of 4, 6 and 8 hours of sleep per night, and one group who had to stay awake for 3 days before they were allowed to sleep. The study lasted for 14 days in which time the 8 hours group did just fine on the tests, while the 4 and 6 hours groups had trouble concentrating and handling tasks. As days passed, their results got worst, and they were starting to fall asleep during the day.

This proves not only that your body needs at least 8 hours of sleep, but also that you have to listen to your body and go to bed when you feel tired in order to be able to concentrate during the day and not feel the need for daytime naps.

Appliances Can Keep You From Falling Asleep

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2. Turn Off All Appliances

If you have your TV on, the light from your clock straight in your eyes, the sound of your radio on and any other sounds all around you, the chances of you falling asleep are slim to none. You might end up sleeping eventually, but your brain won't rest as it should because it is paying attention to all those subtle noises and lights that it gets from the room.

Also try your best to don't watch TV or look into a computer or smartphone screen before going to bed, as Dr. Oz advices us, because the lights that they use will get your eyes tired and your brain more active which will lead to you struggling to fall asleep.

3. Stress And Anger Are The Enemies Of Sleep

The biggest enemy that sleep can have is stress. A stressful day can wire you up and keep you awake for hours in the night. The same can happen if you go to bed upset. If you feel a little jumpy, try doing some relaxing exercises, something easy to unwind you not get you hyperactive. Choose exercises from Pilates or Yoga.

Take a warm bath, read a good romance book or do some breathing exercises in order to loosen yourself before going to bed. I know that stress is hard to eliminate from your life but just remember that it will be there in the morning waiting, so why not take a break from something you can't change right now and just have a good night sleep. You will figure something out tomorrow.

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4. Warm Beverages For A Goodnight Sleep

Warm milk is recommended for ages to help when you have trouble sleeping, and it does work, but writer Anahad O'Connor states in his article "The Claim: A Glass of Warm Milk Will Help You Get to Sleep at Night" written in the New York Times that the tryptophan found in milk helps you fall asleep but it doesn't keep you asleep ( http://www.nytimes.com/2007/09/04/health/04real.html?_r=0 ).

So basically the idea is not on what the milk contains but rather the temperature it has. You can just as well have a cup of tea instead of milk, if it is warm and you replace the sugar with half of teaspoon of honey, and it will help you fall asleep because it is putting your body into a relaxing mode.

Choose a warm liquid with no sugar in it and you will be closer to getting into that bed.

5. Watch What You Eat

Having a big meal before going to bed will only make you toss and turn into your sheets even for hours after you put yourself down. That is because as soon as you stop eating your body starts digesting the food received and that process will keep you up. Plus that you shouldn't lay down right after your meal because you could suffer from Gastroesophageal reflux (GERD) and this means that some of your food and stomach acid will get back on your esophagus harming it.

It is said that heavy meals before sleep can even give you nightmares, so there is one more reason to give up hamburgers or pizzas before bed. Choose something light like a salad, or a small portion of food if it is something heavy for the stomach and you will have a good night sleep.

6. Fresh Air For Better Sleep

Even if it is cold outside refreshing the air in your room will definitely help you fall asleep faster, and have a higher quality of sleep. You may not notice the air is "thick", but your brain will and not having fresh oxygen can make it harder for you to fall asleep and stay asleep. Also you can wake up feeling like you haven't rested well.

Dr. Oz is teaching us to be careful if we cleaned the house before bedtime, dust will still be in the air making it harder to breath, plus that we will feel only the smell of all those cleaning products which will keep our brain alert, especially if they are citrus flavored. Keeping the window open for 10 minutes can make wonders for your sleep.

7. Have A Schedule

People often have trouble sleeping because they don't have a sleeping schedule. Going to bed and waking up at different hours every day confuses your body and creates sleep problems.


Make a sleep schedule and stick to it. No matter what hour you choose to set as your "go to bed" time, make sure you sleep at least 8 hours per night in order to feel rested. It won't be that easy at the beginning, but in a few days your sleep schedule will start working and help you have a better sleep.

What You Should Remember

Sleep is important and not having a restful sleep for a few nights on the row can affect your power of concentration and coordination, this is why police tell you to pull over if you are sleepy. If there is an older problem and you can't sleep well for weeks than things can become very serious and scary, because it can lead to health problems and even death in extreme cases.

Sleeping only a few hours per night, tossing and turning and waking up more tired than when you went to sleep becomes in time the equivalent to not sleeping at all, leading to the same diseases and delayed responses.


Why not take every precaution necessary to make sure you sleep well and wake up rested?

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    • North Wind profile image

      North Wind 2 years ago from The World (for now)

      Hi florypaula,

      Sleep is a very important thing indeed. I remember drinking warm milk as a child before bed and my sleep was never really interrupted then. You are right when you say that worries can keep a person awake and I find that distracting myself with a good book or show helps with that.

    • florypaula profile image
      Author

      Paula 2 years ago

      Hello North Wind. Sleep is important and I know when I'm not getting enough I am really cranky and it takes me longer to do certain tasks that in rest conditions I would do really fast. It's a shame that people these days choose to give up a few hours of sleep rather than choosing to work less or spend less time out

    • ChitrangadaSharan profile image

      Chitrangada Sharan 24 months ago from New Delhi, India

      Nice hub with useful and helpful information on getting good sleep, so essential for good health. Your suggestions are very practical and thoughtful that all of us should follow. But even if we know it we fail to follow. For example , worries and tensions hamper good sleep and should be avoided.

      Then the main culprit of the lifestyle of these days, electronic devices, such as mobile phones. They interfere in getting proper sleep, but they are so much part of our lives today.

      Thanks for sharing, voted up and thanks for the follow as well.

    • florypaula profile image
      Author

      Paula 24 months ago

      Thank you for reading ChitrangadaSharan and I am very happy you liked it and find it helpful. I know how the electronic devices are hard to avoid, but every night when I go to bed I am thinking, do I really need my phone next to my head or can I just leave it on the night stand? I want a good night sleep and I am one of those people who don't like to wake up during the night unless there is an emergency. So I am choosing sleep over devices. It will be hard at the beginning, but after a while this will become routine.

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