7 Tips to Ensure You Get a Good Night’s Sleep

1. SLEEP AT THE RIGHT TIME

If you are having trouble sleeping, try keeping regular bed and wake times. Getting enough rest starts with getting in sync with your circadian rhythm. This means going to bed at around 10:00 PM every night and waking up between 6:00 and 8:00 AM.

It’s hard to fall asleep if you stay up too late or get up too early; even an extra 30 minutes of tossing and turning can prevent you from getting good sleep on any given night. Practice good sleep hygiene by avoiding caffeine later in the day, not taking naps, and keeping your bedroom dark and cool.

Humans are most active in the early morning and late afternoon, which makes night-owls more vulnerable to sleep disorders. Try setting your bedtime based on your natural circadian rhythm rather than your daily activities.

For example, if you function best from 9 p.m.-5 a.m., go to bed that same time every night rather than pushing yourself for an 8 p.m.-6 a.m. schedule or relying on weekends to make up for lost hours of rest during workdays.

Falling asleep at 11 p.m. might work for some people, but it doesn’t work for everyone. Getting eight hours of sleep while sleeping during daylight hours can be difficult, so try switching up your schedule until you find what works best for you and your body clock.

For some people, that means going to bed earlier; for others, later; and still others will find a time in between. The point is: Find out what helps you get a good night’s sleep so that you can wake up feeling refreshed and ready to start each day with peace of mind and a clear head.

2. AIM FOR 7 HOURS OF SLEEP

Research has shown that people who get seven hours of sleep each night have higher levels of life satisfaction than those who get less. Getting enough sleep helps you function properly, ensuring that you’re able to tackle each day at 100%.

Make sure you’re setting your alarm for a reasonable time and turning off all electronic devices as early as possible. It can also help to maintain some kind of relaxing bedtime ritual: take your vitamins, brush your teeth, wash up — whatever it takes for you to mentally and physically prepare yourself for a good night’s rest.

Getting quality sleep is key in getting your mind and body rejuvenated. Getting enough sleep will also ensure that you have more energy throughout your day. Aim for at least 7 hours of sleep each night! If possible, take a 30-minute nap mid-day to get in an extra hour of rest. Just make sure not to nap too late into the afternoon or it can throw off your schedule and keep you up later at night!

There’s no magic number of hours for sleep; it’s all about personal preference. But if you want your days to be filled with peace and not stress, experts recommend aiming for at least seven hours of shuteye each night. And don’t forget that you should feel well-rested, rather than exhausted when you wake up.

If you’re waking up groggy and feeling like crud during your day, it might be time to tweak your regimen and make sure that much-needed zzzs are getting in your life as soon as possible.

3. EAT WELL BEFORE BEDTIME

Eating before bed is generally frowned upon because it can lead to heartburn, indigestion, and other unpleasant things. But if you eat foods that are lighter on your stomach and not too rich, eating before bed could actually help you sleep better. The key is eating earlier in your evening — no later than 2 hours before you go to sleep.

This way, your body can digest what you’ve eaten before you start sleeping and your blood sugar will stay steady all night long — keeping both hunger pangs at bay and ensuring good quality sleep. Having said that, avoid consuming caffeine within six hours of bedtime (yes even chocolate!) as it’s an effective stimulant that may negatively affect your ability to fall asleep quickly and get restful slumber throughout the night.

When you eat can affects how well you sleep. Avoid eating three hours before bedtime, so your body has time to digest. This can help prevent indigestion and heartburn, which can keep you up at night.

Choose foods that contain healthy fats or carbohydrates as they are easier on your stomach and therefore less likely to induce heartburn. Don’t eat these late-night meals heavy in protein like steak; it may take longer for your body to digest, leading to more acid reflux and heartburn.

Some foods have properties that help with rest, like bananas and rice. Bananas contain tryptophan, which converts into serotonin and then melatonin. Serotonin is called the happy hormone because it makes you feel good (serotonin plays a role in mood, behavior, sleep, and appetite control).

Melatonin is nicknamed the sleep hormone because it causes drowsiness. Since tryptophan is most readily available in protein-rich foods, eating plenty of lean proteins (such as fish), nuts or legumes could give you an extra restful edge when it comes time for bed.

4. TAKE SOME TIME TO RELAX BEFORE BED

No matter how stressed or anxious you are, taking time to relax will help set you up for a good night’s sleep. Try meditating, reading something light and fun, or taking a warm bath before bedtime.

If you can’t seem to calm your mind enough to get rest, try an essential oil diffuser with calming scents like lavender or vetiver. Focusing on those things that relax you will send your body into relaxation mode and help you drift off into peaceful slumber.

If you’re anything like me, your mind never seems to shut off before bed. I’ll lie down in bed at night and feel anxious about all of my work tasks that are still unfinished.

Maybe it’s time for you to start thinking about taking some time every day (even if it’s just ten minutes) where you focus on nothing but resting your mind. Most people do better with sleep when they have a sense of inner peace and relaxation.

If you’re waking up in a panic with barely enough time to shower, dress, and eat breakfast, there’s little hope for your internal clock. Take some time each day before bed — even just 20 minutes — to chill out. Read that book you’ve been meaning to get through; watch an episode of your favorite show; find another hobby that doesn’t revolve around work.

5. AVOID CAFFEINE AFTERNOON AND EVENING

We all want to sleep, but sometimes that’s hard for many people who might be struggling with insomnia or anxiety. Instead of counting sheep and pacing back and forth in an attempt to fall asleep, take some time each day (during your lunch break, perhaps) to read a good book or enjoy a warm bath.

The peace and relaxation you feel will help make bedtime more enjoyable so you can slip into slumberland quickly after turning off the lights at night. Caffeine is known for keeping us awake, but it can have an opposite effect as well.

Make sure you don’t drink coffee after 2 p.m. and try not to consume caffeine any later than 8 p.m. Your body metabolizes caffeine most efficiently during deep sleep, so if you’re up late drinking coffee or other caffeinated beverages, you may be missing out on some quality rest time.

Caffeine has a half-life of 5–6 hours, which means it can stay in your system for 6 hours or more depending on your individual chemistry. That means, that even if you drink your coffee early in the morning, it may still disrupt your sleep at night.

If you’re dependent on caffeine and want to ensure you get a good night’s sleep every night, limit yourself to one caffeinated beverage per day if any at all.

Also, keep in mind that many medications like over-the-counter pain relievers and sleeping pills have caffeine or other stimulants and antihistamines that can also interfere with slumber. It might be best to skip them altogether or ask your doctor about possible alternatives.

6. DO SOMETHING YOU ENJOY BEFORE BED

Caffeine is essential to day-to-day life, but it’s important not to drink it too late in order for it not to interfere with your sleep schedule. For example, you may want to avoid drinking caffeinated drinks before bed. If you’re someone who likes an afternoon pick-me-up, consider having a caffeinated treat earlier in the day instead of after dinner, as caffeine has been shown to linger in your system for over 12 hours!

Coffee lovers are particularly prone; more than 90% of people have caffeine in their bloodstream within 4 hours of drinking coffee. But remember: all caffeine is not created equal and energy drinks can contain as much as 20 times more caffeine than coffee!

Studies have shown that doing something relaxing before bed can help you wind down and get ready for sleep. This can be anything from reading a good book, meditating, or even engaging in some light exercise like yoga or stretching. Try doing these things at least an hour before your normal bedtime to ensure you’re calm and relaxed enough for sleep.

If you’re feeling restless at night, try doing something fun before bed. Take a warm bath or read an interesting book. It will get your mind off of what’s keeping you awake and help you relax for sleep. Most importantly, engage in something that doesn’t involve staring at any sort of bright screen.

The blue light emitted from cell phones and computers is particularly disruptive when it comes to getting quality shut-eye, as it tells our bodies not to produce melatonin — the hormone responsible for making us feel tired. Studies have shown that reading on e-readers can lead to poorer sleep than reading with physical books due to their diminished use of blue light, so don’t limit yourself if using an e-reader helps your eyes during daytime hours!

7. HAVE A ROUTINE

Humans are creatures of habit, and having a structure in your life is key. The process of going to bed and waking up at approximately the same time every day helps you wind down, while also increasing your quality of sleep.

Don’t try to fall asleep at random times; figure out when you need to be asleep and then plan for it. Going to bed early means not staying up late, so plan in advance if you want an early night. On days when you know you have something that will wake you up in the middle of your sleep cycle, go to bed earlier or make sure there is enough time in your schedule for a long nap.

Although sleeping habits are often ingrained by age two, they can change as adults — even teenagers can make changes like going to bed later on school nights. It may feel awkward at first but it’s worth trying!

Make sure you’re getting enough sleep. Our bodies and minds love routines. As long as you know your bedtime and wake time, your body will be able to prepare itself for sleep. That way, when you crawl into bed at night, your mind can relax and let go of worries because it knows that in eight hours it’ll have another opportunity to deal with them.

If you try something new with either (or both) of these numbers, don’t be surprised if it takes a while for your body and mind to adjust. Consistency is key!

Whether you have kids or not, establishing an evening routine will help you fall asleep and wake up more easily. Make sure that your sleeping space is calm and peaceful, stick to a soothing bedtime routine, and make sure your bedroom isn’t too warm or cold. If all else fails, look into getting yourself some blackout curtains for times when light pollution keeps you up at night.