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Ten Steps To get a Good Night Sleep

Updated on September 20, 2015

10 Steps to Get Better Sleep

How to get a good night sleep is not an easy habit to form but it has lifetime benefits. If we don't get a good sleep the night before we feel bad the next day..

It is not easy to get to sleep nowadays because of life's stresses, new technologies doesn't help like computers where most people spend their time with especially in the evenings me included, televisions, cooking, washing up and lots of works to do before bedtime.

I am an offender myself but I always make time for my beauty sleep as it makes me function better the next day and I feel refreshed after having a good night sleep. But if we make a schedule for our sleep like we do for our work, I believe it works.

10 Steps To Get a Good night Sleep:

1. Set a time for going to bed and getting up. If you work on a scheduled rolling rota like me it is important to set a time to go to sleep and time to wake up. Set your alarm for that time. Have a bath or a shower if you like before bedtime if you think it helps you sleep. For me, I prefer a shower in the morning as it refreshes me and wakes me up.

2. Eat a good meal before going to bed, don't go to bed with an empty stomach otherwise it will be rumbling all night and you can't get to sleep feeling hungry.

3.Drink a hot drink like hot milk, hot chocolate, Horlicks, lemon tea, camomile tea, hot water and even coffee if it wont keep you awake. Drink whatever you fancy really. I drink coffee because it doesn't affect my sleep. Try to experiment because some works for others and some don't. A 93 year old lady at work told me, Horlicks is her night drink as it gives her a good night sleep. A gentleman at work drinks whisky before bedtime as his night cap. Good on him, I say.

4.Have a lavender incense stick lit up half an hour before you go to bed but keep an eye on the incense because it might cause fire. If you don't have incense, light a candle with lavender fragrance. The nice smell of lavender sends me to sleep.

5.Make sure you have a comfortable mattress, pillows and duvet covers.

6.My alarm clock's face is turned away from my face as it distracts me but I do need it to wake me up in the morning.

7.Try and leave your worries for tomorrow by praying or meditating whichever works for you. We all have worries but if we take them to bed with us we would not be able to sleep. I know it's hard but try. Saying a little prayer before I sleep helps me a lot.

8.Treat your bedroom as a special place just for your sleep and sex. No television in bedroom please, it's meant to be in the lounge only. It distracts you from sleeping.

9.Do not read in bed unless you are reading a book to your child to help them sleep. I did this before, I read in bed then I fell asleep with the light on and it is not good for the electricity bills. Some people find it enhances their sleep but for me it will only make me miss my set time to sleep if I get engrossed reading a book.

10. Try and aim for 6 to 7 hours sleep, I find this is sufficient for me.



I noticed that if I don't get a good night sleep, I feel so grumpy the next day and feel that I can't function normally. Our body needs rest and so the need for good sleep.

Maintaining a good diet helps as well in getting a good sleep. Eat lots of colourful fruit and vegetables like carrots, sweetcorn, squash or pumpkins, bananas, mangoes, papaya or pawpaw, and many more.

By the way, if your partner or spouse snores and you can't sleep because of it, it might be a good idea if he or she sleeps in the guest room. Just a suggestion no offence.

Last but not least, is to go to the toilet before you go to bed. You don't want to go to the toilet in the night which might wake you up and then you won't be able to sleep again. Another thing is to put your mobile phone as far away as possible from you, you don't want anyone to disturb you in the night texting or just want to gossip when you are trying to get some sleep. Good sleep everyone.

Nice Place to Sleep

hotel bed not mine
hotel bed not mine | Source

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    • richaloe profile image

      richaloe 4 years ago from Oxford UK

      All good thoughts. I feel each of us must get our own pattern of sleep. For myself, I would never drink coffee or whisky before going to bed . Both would keep me awake.

      Thanks for the hub

    • liesl5858 profile image
      Author

      Linda Bryen 4 years ago from United Kingdom

      richaloe, once again thank you for your kind comments. Coffee doesn't affect me at all, no problem going to sleep it's the getting up time that's hard for me. Am not a morning person.

    • profile image

      Deb Welch 3 years ago

      Your advice and tips are good. I enjoyed reading this Hub - I have terrible sleep patterns. Maybe once a year - I will sleep an entire 7 - 8 hrs. straight through and not wake up. Nothing works for me - I have tried every imaginable remedy available.

    • liesl5858 profile image
      Author

      Linda Bryen 3 years ago from United Kingdom

      Deb Welch, I am glad that my tips are helpful to you. Thank you for readingmy hub.

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