8 Steps to Getting a Good Night’s Sleep

Getting a good night’s sleep is crucial for one’s beauty and well-being. Poor sleepers tend to be depressed, disoriented, and prone to obesity and diseases. Unfortunately, research shows that people nowadays sleep a lot less than in the past, which is negatively reflected both in their personal and professional life. Good sleep improves your concentration and productivity, increases your desire for socialising, and can extend your lifespan. Here are some useful tips to help you get a good night’s sleep.

Regular bedtime

Routine is everything. Sticking to a sleep schedule with the same bedtime and wake-up time helps regulate your body’s internal clock and your everyday functioning and also helps you to fall asleep and stay asleep for the whole night. To achieve this, you can practice a relaxing bedtime ritual of your own choice. A relaxing routine activity, such as meditation, conducted right before bedtime can reduce stress and anxiety, clear your head, and ensure a restful night of peaceful dreaming.

Skip napping 

It’s true that power naps are important and may significantly enhance your performance and boost your energy. However, they may also hinder your sleeping schedule. If you do need a nap, choose to have a 5-15 minute daily power nap and eliminate the frequent catnaps in order to ensure a good night’s sleep.

Plug off 

And this means completely power down. Screens are a restful night’s sleep’s worst enemy. Say no to late-night television and the continuous social media scrolling. Even your alarm clock – put it aside or turn it away because you’ll undoubtedly look at it every two minutes, counting the time you have left for sleeping or thinking about the upcoming obligations.

Avoid caffeine 

This does not only refer to sipping coffee with your friends throughout the day but also to many other products containing even slight amounts of caffeine. As powerful a tool as it is to wake you up in the morning, it can severely harm a good night’s sleep.

Eat right at night

Besides caffeine-containing liquids, you should generally avoid drinking too much liquid in general in the evening. Regarding meals, even during the day, big portions can contribute to troubles during the night, such as stomachaches, wakefulness, and insomnia. Big meals include sugary foods and refined carbs such as white bread, white rice, and pasta. Instead, make sure to have light and regular meals, with dinner at least one hour before going to bed.

Sorry, but no alcohol

Just kidding – you can wine and dine, but make sure it’s not within three hours of your bedtime. There is a misbelief that started in the early 2000s, which many people still hold on to, about alcohol being a sleep aid. While it can definitely make you sleepy, it actually detracts from a sound sleep due to many reasons, the most important of which is dehydration. Additionally, having a few drinks before bedtime increases your NREM sleep and reduces your REM sleep, which is necessary for organising and storing your daily memories.  

Spoil yourself with an ideal sleeping environment 

A cool, dark, and quiet bedroom, which serves its purpose only for sex and sleeping, should be your non-guilty pleasure. Investing in a custom wood bed and comfortable and supportive mattresses will pay off in no time. Add fluffy and decorative pillows and good blackout curtains and make the room attractive and inviting for sleep. Additional advantages would be soundproofing the room and installing temperature controls, and it might be a good idea to spend some time looking for the kind of music or ambient noise that ensures you sleep soundly.

Exercise regularly and wisely 

Working out is more or less beneficial for all aspects of your wellbeing, both physical and psychological. Doing sports or exercising during the day will contribute to a deeper, calmer, and longer sleep. However, besides some gentle mind-body exercises – like yoga or tai chi, which are recommended before hitting the sack – exercising for hours before your bedtime can prove to be harmful to a good night’s sleep. Try to make a workout schedule that won’t be at the expense of your sleep.

Good sleep is one of the fundamental pillars of your health and should never be neglected. Following these simple tips can help you regulate your sleep and thus stabilise your health and improve your day-to-day functioning. Taking care of your sleep will enable you to gain full control over your days, future plans, and life in general.


Contributed by Cooper Klein

Photo credits: Pixabay and Unsplash


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