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How to Sleep Better - Tips for Getting a Good Night's Sleep

Published on May 01, 2014 and last reviewed on Jun 09, 2022   -  4 min read


Sleep can be very important to the body as good. Read this article to know more.

How to Sleep Better - Tips for Getting a Good Night's Sleep

Overview: Sleep is often considered a negative factor, and people who sleep a lot are seen as lazy individuals. But, the actual fact is that sleep is very vital for the metabolic functions of our body. The construction and destruction of the tissues will be properly maintained if we have a healthy sleeping pattern. A night of disturbed sleep will not be helpful for this bodily mechanism. We have to follow good sleeping methods, just like exercises and healthy food patterns.

What Do You Understand by Good Sleep?

A good sleep should be without interruption, deep and refreshing of six to nine hours in duration (the average sleep requirement for adults is seven to eight hours and varies considerably in different individuals). If the person is on the job of lifting heavyweight, then they might require an additional amount of sleep. Mentally challenging jobs can also demand more sleep. In some health conditions like anemia, the person tends to sleep for longer hours.

Four Important Factors for a Good Sleep Are:


Avoid bright lights in the bedroom, including night-lights or low power lights. Take care to cover the windows with blind shields or curtains so that the outside light does not interfere with your sleep.


The temperature of your bedroom should be cool enough so that you do not get any sweating. Profuse sweating in the middle of the night might interrupt your sleep. Keeping the room temperature around 20-25 degrees Celsius is ideal for sound sleep.


The old saying of “falling asleep and maintaining sleep is easier if your sleep environment is void of noise” holds more truth today. If it is not possible for you to have a quiet environment, then you can use earplugs or a white noise machine. Avoid sleeping near people who snore, as it might interrupt your sleep.


To have a sound and refreshing sleep, use a mattress that is comfortable enough to support your back. This is one of the important factors for a good sleep environment. A good mattress is not expected to leave you stiff and sore after sleep. A clean mattress will also help in giving a peaceful and happy sleep.

Important Don’ts to Have a Good Night Sleep:

  • Do not consume alcohol before going to bed - People believe that consuming alcohol might enhance the sleeping pattern. This is actually not true. In the long run, alcohol will make a person suffer from insomnia and cause additional health problems.

  • Avoidance or modification of your current medications - Some of the commonly used medications have side effects of impaired sleep (insomnia), including many home remedies. Before you choose any medicine for your insomnia, make sure to check the leaflet of the current medication and consult your doctor or primary care physician. At the same time, avoid consuming medications for inducing your sleep.

  • Do not sleep for longer hours- Sleeping for a long duration in the morning can make it difficult for the person to sleep a night.

  • Avoid eating heavy meals before going to bed - The urge to pass urine and abdominal distension are counterproductive. They can disturb your sleep. Eating heavy meals might make you feel bloated. An uncomfortable feeling in the stomach will prevent you from sleeping peacefully.

  • Do not use your bed for other activities - Ideally, the bed should be used only for sex and sleep. Eating and playing in bed might subconsciously create a notion in the mind that the bed is a place for multiple activities and not just sleep.

  • Avoid products like caffeine (coffee) and nicotine (cigarettes) before sleeping. They can act as a stimulant that prevents you from falling asleep. If you are addicted to tea or coffee, you can get help from a psychiatrist.

  • Avoid heavy workouts and exercise immediately before bedtime - Exercise can be a good habit if it is done in the early morning. It can provide energy and freshness. If exercise is done right before sleep, then the sleeping pattern would be interrupted.

  • Do not force yourself to fall asleep - If you are unable to sleep even after going to bed, do not force yourself to do so. This might create a sense of panic in your mind. You can try doing something that will relax your mind.

  • Avoid daytime sleep - Avoid naps during the daytime as it can disturb the body’s biological clock and natural sleeping rhythm.

Important Do’s to Fall Asleep Easily:

  • A Regular Bedtime Habit- Sleeping at the same time every day will help an individual follow a regular healthy cycle. You can do your regular brushing and flossing before sleeping.

  • Meditation. Meditating before your sleep has a lot of additional benefits for your health. In fact, people who meditate before bedtime have good metabolic functioning in the body.

  • Choose to Have a Mild Dinner - Eating meat, and heavy meals might not be suitable for your digestive process. Many people suffer from indigestion at night time. There are chances for the heavy meals to interrupt your sleep. Therefore, you are advised to eat a meal that is very mild and less spicy.

  • Relax Your Mind - It is essential to relax your brain and body before going to sleep. The onset of sleep may be almost impossible if our brain is solving or working through day-to-day issues and preoccupied with past or present problems. A calm, peaceful mind is necessary for a relaxed sleep.

  • Go for a Quick Shower- You are advised to take a quick shower so that your body will cool down completely. This will also help you to stay clean and calm while sleeping.

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Frequently Asked Questions


What Are the Five Ways to Induce a Good Night’s Sleep?

Following are the five tips for a good night's sleep -
- Plan a sleep schedule for not more than or less than eight hours.
- Do not go to bed on an empty stomach.
- Include regular exercise in the daytime.
- Limit the caffeine intake.
- Optimize the bedroom environment.


What Gives You a Guaranteed Sound Sleep?

- Regular exercising boosts the hormone melatonin, which enhances the sleep cycle.
- Make a sleep schedule.
- Eating healthy and balanced food.
- Avoid alcohol and caffeine intake.
- Stress management.


What Are the Reasons That Help to Enhance the Quality of Sleep?

Sleep is a very important way to relax your body and enhance the quality of sleep. An individual should schedule a sleep pattern, eat healthy foods, regular exercise, limit day naps, and manage their stress. In addition, practicing relaxation techniques also improve sleep quality.


Which Type of Food Helps to Sleep?

Healthy food can help to improve your sleep and health. Following are the foods that can enhance sleep - 
- Kiwi.
- Fatty fish.
- Nuts.
- Rice.
- Tart cherry.
- Bananas, pineapples, and oranges.
- Avocados.
- Kale.
- Tomatoes.


What Are the Reasons That Causes Poor Sleep Quality?

Poor sleep habits can ruin the quality of your sleep. The causes of poor sleep habits are -
- Irregular sleep schedule.
- Consumption of too much alcohol.
- Increased intake of caffeine.
- Prolonged sleeping time for long hours.
- Heavy meals right before bedtime.


What Are the Reasons to Improve Sleep Continuity?

Sleep problems can affect the continuity and quality of sleep. For example, an individual with sleep apnea, overconsumption of caffeine and alcohol, and a poor sleep environment can disrupt sleep. If there is a disruption in sleep patterns, it leads to confusion, inability to sleep, drowsiness, and problems performing daily activities.


How Many Hours of Sleep Is Required for Every Age Group?

The infant may have different sleeping patterns, but as a person ages, the sleeping pattern is modified accordingly.
- 3 to 5-year-old need 10 to 13 hours of sleep per night.
- 6 to 12 years old need 9 to 12 hours of sleep per night.
- 13 to 18 years old need 8 to 10 hours of sleep per night.
- 18 to 60 years adults need seven hours of sleep per night.


What Happens Due to Lack of Sleep?

Following are the signs of lack of sleep -
- Daytime tiredness.
- Waking up too early.
- Irritability and depression.
- Difficulty in falling asleep.
- Difficulty in focusing and paying attention.


What Is an Ideal Time to Sleep to Get Up at 6 AM?

A healthy body requires 7 to 8 hours of sleep and if you want to get up at 6 AM in the morning, then you should sleep around 10 PM at night to complete your sleep cycle. Following this habit routinely will have a good impact on physical and mental well-being.


Which Is a Better Option: Taking a Nap or Going to Bed Early?

Taking a short nap does not cause a major problem in your sleep pattern if the nap is taken in the afternoon time. However, napping before sleeping time is not a good idea. Nevertheless, it is beneficial and impacts one’s overall well-being while going to bed early.


What Is the Best Sleep Aid for Older People Who Are Not Able to Sleep Properly?

The best sleep aid for older people is -
- Plan a proper sleep schedule.
- Sleep in a cool and dark room.
- Try to exercise.
- Avoid caffeine.
- Indulging in reading.
- Listening to soothing music.
- Taking a warm bath before bed.


What Causes Sleeping Difficulties in Older Age?

Older people may suffer from sleep-related disorders like sleep apnea or restless leg syndrome. In addition, sleep gets disturbed due to some underlying disorders like high blood pressure, diabetes, Alzheimer's disease, and respiratory disease.


How to Cure Insomnia Naturally?

Insomnia and other sleep-related problems can be treated naturally by stress management, meditation, yoga, exercise, lavender oil, staying active, avoiding screen time two hours before bedtime, and consuming lighter meals. In addition, a warm shower before bedtime induces sleep naturally.


What Kind of Food Should Be Avoided While Going to Sleep?

Food that cannot let you get a good sound sleep -
- Chocolate.
- Cheese.
- Crisps.
- Ice cream.
- Caffeine.
- Fried foods.

Article Resources

Last reviewed at:
09 Jun 2022  -  4 min read




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