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Having Trouble Sleeping? Want Better Sleep?

Updated on December 11, 2014
Trouble sleeping?
Trouble sleeping?

7 Top Tips For "Better Sleep"

We all could benefit from a full restful night's sleep. After all, getting enough sleep not only helps you feel more alert and accomplish more each day, it also helps you stay healthy, happy, and can even help you lose weight.

If you're having trouble sleeping on a regular basis or . . . you simply want to improve the quality of rest you get, here are seven tips to help you get the Zzzzzz you deserve:

Better Sleep Tip #1: Engage In An Exercise Activity... Regularly

We all know that regular exercise will make you healthier, but did you know it will also help you sleep better? When you exercise, you tire your body out more and make it more prepared for rest. Plus, exercise will help you lose weight which can reduce snoring and disorders like sleep apnea.

Ideally exercise should be done several hours before bedtime. If you exercise too late, your body will still be wound up when the time comes to go to bed.

Better Sleep Tip #2: Avoid Stimulants & Alcohol

Stimulants like coffee or soda, even if ingested earlier in the day, could have lingering effects. It may be hard in the beginning, but when you're getting the proper amount of sleep, you won't really need that pick-me-up in the morning.

While alcohol is a depressant, it can disrupt your natural sleep cycle. Plus, many people have a bounce-back effect and find themselves waking up in the middle of the night and not being able to go back to sleep.

Also watch what you eat in the evening. Sugar and chocolate are two of the worst things for those who have trouble sleeping. If you really need a snack before turning in, try something that contains complex carbohydrates and magnesium. These two nutrients promote sleep.

Better Sleep Tip #3: Learn How to RELAX

Many of us try to go straight from our daily lives to bed and our bodies just can't switch off. Try adding some unwinding before you go to bed. Listen to music or do something else that calms you. Many people benefit from specific relaxation techniques like yoga or meditation.

I'm floating...I'm floating...I'm floating on a bed of clouds... f-l-o-a-t-i-n-g...

I'm floating...I'm floating...I'm floating on a bed of clouds... f-l-o-a-t-i-n-g...
I'm floating...I'm floating...I'm floating on a bed of clouds... f-l-o-a-t-i-n-g...

Better Sleep Tip #4: Set A Sleep Schedule for Yourself

For the best quality sleep, it's recommended that you go to bed and wake up at the same time every day. This not only helps you fall asleep faster, you'll also be getting better amounts of the right kind of sleep, so you'll wake up feeling even more rested.

Better Sleep Tip #5: Keep Your "Sleep Space" Just for Sleeping

If your bedroom is also where you watch TV, read, play games and do other activities, your brain will associate it with those activities and not with sleeping. Your bedroom should not have any distracting objects and should only be used for

sleep. That way your body knows that when you go to bed, it's time to rest.

For Those Who Live In Small Spaces . . .

This better sleep tip may be easier said than done for the many folks who live in studios or dorm rooms. But it's worth attempting to create a distraction-free space wherever you lay down. Example: Maybe a folding screen that separates your view from the rest of the room.

Did You Know

... it's easier to sleep with an empty bladder?

So avoid drinking much water for an hour or two before you hit the sack.

Better Sleep Tip #6: Try Natural Sleep Aids

As you may know, herbal remedies have long been used to help people with sleep issues. If you've tried some of the above-mentioned sleep tips and you're still having trouble sleeping, certain herbs can help you relax, fall asleep and stay asleep. Some of the most popular sleep-promoting herbs are:

  • Chamomile: Chamomile tea is a popular sleep aid that can be used for adults and children.
  • Hops: The Hops plant contains flavonoids, chalcones and alpha acids that promote sleep.
  • Lavender: It is said that Lavender is a great natural way to soothe yourself to sleep. You can put some fresh lavender in your pillow, or even buy a pillow or pillowcase woven from it. The gentle scent of the fabric can lull you to sleep . . . (yawn).
  • Valerian: If you're looking for something a bit stronger, valerian root is commonly used to help people sleep. This herb has been used for generations as a remedy for anxiety and insomnia. It is available over-the-counter in pill form in some countries. You can also use the root of the Valerian plant to make a tea.

Better Sleep Tip #7: Speak To Your Doctor

If you’ve tried just about everything and still can’t rest, see your doctor. He or she can prescibe a sleep aid to help you sleep, they can also make sure your sleeping problems are not a symptom of a bigger issue.

The Sleep Book - A Classic by Dr. Seuss

For folks of all ages, this classic Seuss has worked for my son . . . and for me!

Dr Seuss's Sleep Book
Dr Seuss's Sleep Book

"The news Just came in From the Country of Keck That a very small bug By the name of Van Vleck Is yawning so wide...you could look down his neck"

 

Is This Lens Helpful or Did It Put You To Sleep?

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    • David Stone1 profile image

      David Stone 3 years ago from New York City

      Sleep is misunderstood and its accomplishments, beyond simple rest, significant. In most cases, we can't sleep because our minds and bodies don't want us to. There's unfinished business or inspiration afoot that resists the unnatural schedules we've adopted. Stop fighting wakefulness is the easy answer, I think, and keeping aware that most of sleep time's goals are accomplished, timed by our biological clocks, whether conscious or unconscious.

      So, yes, I think it's helpful in not talking about forcing sleep with chemicals, a real scourge on consciousness, during and after the sleep they induce.

    • goldenrulecomics profile image

      goldenrulecomics 4 years ago

      Good advice. Unfortunately my No. 1 problem with getting enough sleep is a partner who snores!

    • Bill Armstrong profile image

      Bill Armstrong 6 years ago from Valencia, California

      Thanks for advise, will try some out

    • thetubeviews lm profile image

      thetubeviews lm 7 years ago

      Great tips. I have also heard counting threes until you fall asleep is a good idea. For instance 3-6-9-12......it seems to work good for me.

    • profile image

      Stopmansnoring 8 years ago

      The lens is a great help, not getting a proper nights sleep can cause problems in many areas of your life! Lack of concentration, Grumpy and irritable! I didn't get proper sleep for years until I sorted out the problem that was keeping me and my wife from sleep.