ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Five Things You Can Do To Get A Good Night’s Sleep

Updated on July 29, 2013
Don't Drink Coffee or Tea At Night
Don't Drink Coffee or Tea At Night

1. Avoid Caffeine Before Bedtime

This may seem obvious, but did you know that caffeine can have a stimulating effect for up to ten hours? If you must drink coffee and are finding it difficult to sleep, try to drink it in the morning.

Also be aware that black tea and colas also contain caffeine - tea has as much caffeine as coffee - so the ‘cuppa before bed’ may not be a good idea after all.

2. Set A Proper Sleep ‘Schedule’

It is important for the body to get into a daily routine that signals when to sleep and when to wake up, so set a regular bedtime and a regular wake-up time. You should be able to wake up naturally at the right time without an alarm.

If you find you do need the alarm you should set an earlier bedtime. If you get tired, don’t try to catch up on ‘sleep debt’ at weekends by sleeping in longer as this disrupts the schedule - it’s better to nap in the afternoon for up to thirty minutes - any longer and you are likely to enter the ‘deep sleep’ phase and feel groggy when you wake up.

Also try not to fall asleep after dinner and before bedtime. If you find your eyes closing whilst watching TV get up and do something like the washing up. Keeping to the schedule will pay dividends in the long run.

3. Understand How The Sleep/Wake Cycle Works

Melatonin is the naturally produced hormone that is responsible for prompting sleep. Its’ production is suppressed by light, so make sure that you don’t read in bed with ‘backlit’ devices such as computers and iPads/tablets and don’t watch the TV in bed. The type of light from these devices gives the body the wrong signal.

For the same reason make sure your bedroom is properly dark. Also make sure you get enough light exposure during the day as this suppresses melatonin and helps the body to wake up - simple things like opening the curtains immediately you get up gives the right signal. See if you can spend more time outside during daylight - especially on short winter days.

4. Create A Relaxing Bedtime Routine

The body and mind respond well to routines so make a consistent effort to unwind and relax before bedtime and you will sleep easier and more deeply.

Make sure your bedroom is sleep friendly by keeping the noise down. If you have a problem with noisy neighbours or a snoring partner try earplugs - they can be very effective or try using a fan or white noise. Keep the room cool and ventilated - (around 18C) and make sure the bed is comfortable.

Create a relaxing bedtime ritual such as reading by soft light - if you must use an electronic device make sure it’s not backlit and use a soft bedside light to read by. Other ideas are to have a warm bath, listen to soothing music or an audio book.

Stay away from large meals before bedtime and don’t drink alcohol before sleep. The idea of a ‘nightcap’ is actually mistaken - it may put you to sleep more quickly, but it also reduces the quality of the sleep and will wake you up before you've had a full night’s rest.

5. Sort Out Anxiety And Stress

If you find that you are turning things over and over in your mind at night when you’re meant to be asleep, see if you can identify a recurring theme as this will help you work on it during the day. If you find yourself worrying incessantly then learn to manage your thoughts and evaluate your worries.

You may need help with stress management and relaxation - there are a range of resources available on the internet that can help. Some relaxation techniques you can try include deep, deliberate breathing, progressive muscle relaxation and visualising a peaceful restful place and going there in your mind’s eye as you fall asleep.

If all else fails try counting sheep - it really is better than worrying!

Your Comments Are Welcome

    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)