Sleeping Well – Simple Tips and Tricks to get Enough Sleep Every Night

Do you often find yourself tossing and turning for hours every night? This surely is a big problem, especially if you have to wake up early the next day to prepare for an important meeting at work or a presentation in school. Moreover, medical experts advise that we should get at least seven hours of sleep each night for our brains and bodies to function properly, as lack of sleep can lead to various problems and complications.

To fix this, try the following tips to help you fall asleep faster and enjoy a peaceful and relaxing slumber:

1. Mind your diet.

What you eat and drink can affect your sleeping patterns. Stay away from foods and beverages that contain caffeine and nicotine, as these are stimulants that can keep you awake for a long time. Stick to drinking water, milk, or juices that you make by blending fresh fruits using a top rated kitchen blender from Just stick to these before going to bed, as they will help promote the release of melatonin, which is a hormone known to induce sleep.

2. Establish a routine before tucking in.

Having a ritual or routine to follow each night before going to bed can spell it out for your body that it is time to slow down and get some good night’s sleep. You can start with a shower or bath, followed by listening to some calm and relaxing music, and closing it out by reading a few pages of a book. Doing so creates a smooth transition from being awake to being asleep.

3. Make your room cozy.

Make your bedroom an ideal place for sleeping. Your bed should be comfortable, with sheets, linens, and blankets that are clean and smell fresh. Get enough pillows for your head, back, neck, and legs. Draw the curtains together and turn the lights off to keep the room dim. Switch off or put on silent mode your smartphone and other electronic devices. If you want, you can wear a sleep mask and earplugs to better shut out the distractions.

4. Stick to a schedule.

Consistency is important when trying to work to better your sleeping patterns. Do your best to go to bed at the same time every night, whether it is a workday tomorrow, weekends, days off, or holidays. Your body will find it easier to establish a sleep-wake cycle if it experiences the same schedule every day.

5. Avoid doing intense physical activities shortly before bedtime.

Do not run, or do push-ups, squats, and other workout or exercise routines about an hour before going to bed, because it may take your body some time to settle down and go to sleep mode. Instead, do something relaxing, such as reading and listening to music, to prepare your body for your slumber.