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

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

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Sleep is essential for better functioning of the body and mind. Read the article to learn a few tips for getting a good night's sleep.

Written by

Dr. Ashok Kumar

Medically reviewed by

Dr. Sowmiya D

Published At May 1, 2014
Reviewed AtOctober 12, 2023

Introduction

Sleep is often considered a negative factor, and people who sleep are often seen as lazy. But, the 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 a person has a healthy sleeping pattern. A night of disturbed sleep will not be helpful for the body's mechanism. Therefore, a person must follow good sleeping methods, like exercises and healthy food patterns.

What Is Meant 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 longer.

What Are the Important Factors for Good Sleep?

Important factors required for good sleep are

  • Environment:

Avoid bright lights in the bedroom, including night lights or low-power lights. Cover the windows with blind shields or curtains so the outside light does not interfere with sleep.

  • Temperature:

The bedroom temperature should be cool enough so that the person does not sweat. Profuse sweating in the middle of the night might interrupt sleep. Keeping the room temperature around 20 to 25 degrees Celsius is ideal for sound sleep.

  • Quietness:

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

  • Comfort:

Use a comfortable mattress to support the back for a sound and refreshing sleep. This is one of the important factors for a good sleep environment. A good mattress is not expected to leave the person stiff and sore after sleep. A clean mattress will also help in giving a peaceful and happy sleep.

What Are the Factors Not to Be Followed to Sleep Well?

Do Not Consume Alcohol Before Bed:

People believe that consuming alcohol might enhance their sleeping patterns. This is not true. In the long run, alcohol will make a person suffer from insomnia and cause additional health problems.

Avoidance or Modification of Current Medications:

Some commonly used medications have side effects of impaired sleep (insomnia), including many home remedies. Before a person chooses any medicine for insomnia, check the leaflet of the current medication and consult the doctor or primary care physician. At the same time, avoid consuming medications to induce 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 sleep. Eating heavy meals might make the person feel bloated. An uncomfortable feeling in the stomach will prevent them from sleeping peacefully.

Do Not Use the 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):

They can act as a stimulant that prevents the person from falling asleep. If they are addicted to tea or coffee, they 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, the sleeping pattern will be interrupted.

Do Not Force to Fall Asleep:

If a person cannot sleep even after going to bed, do not force the person to do so. This might create a sense of panic in the mind. So one can try doing something that will relax their mind.

Avoid Daytime Sleep:

Avoid naps during the daytime as they can disturb the body’s biological clock and natural sleeping rhythm.

What Are the 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. A person can do regular brushing and flossing before sleeping.

Meditation:

Meditating before sleep has many additional health benefits. 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 the digestive process. Many people suffer from indigestion at night time. There are chances for heavy meals to interrupt sleep. Therefore, people are advised to eat a meal that is very mild and less spicy.

Relax the Mind:

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

Go for a Quick Shower:

People are advised to take a quick shower so that their bodies will cool down completely. This will also help to stay clean and calm while sleeping.

Create a Calm Environment:

The room should be dark, cool, and quiet. Any extra light can make it more challenging to fall asleep. Prolonged exposure to light-emitting screens before sleep will disturb the sleep cycle. Room darkening shade, ears, plugs, fan, or any other device to set the environment.

Limited Daytime Nap:

Prolonged daytime naps can interrupt the night sleep cycle. Limited naps, not more than an hour. Naps during late in the daytime should be avoided.

Include Physical Activity in the Routine:

Physical activity should be included in the daytime routine to induce proper sleep. Being active very near bedtime should be avoided.

Manage Worried and Concerns:

Any problems, worries, or concerns should be sorted out before bedtime.

Conclusion

Sleep is one important factor for the proper metabolic functioning of the body. A body requires proper six to nine hours of sleep. There are many reasons why sleep may get disturbed or interrupted. Following certain patterns and lifestyle changes can help people to enhance their sleep quality.

Frequently Asked Questions

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.

6.

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.

7.

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.

8.

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.

9.

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.

10.

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.

11.

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.

12.

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.

13.

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.

14.

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.
Source Article IclonSourcesSource Article Arrow
Dr. Ashok Kumar
Dr. Ashok Kumar

Geriatrics

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