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How To Sleep Better At Night

In this caffeine-driven society, sleep is always something that we need in our daily lives. Sleeping is just as important as regular exercise and healthy eating so we need to sleep better. It is proven by medical professionals that lack of sleep has a lot of negative effects on one’s body.

From gaining weight and accumulating eye bags to heart attack and diabetes. Getting sleep-deprived can cause a lot of problems for you. On the other hand, getting a good night’s rest will allow you to perform better, eat less, work faster, and rejuvenates your skin. If you want to improve your health and overall performance, then I suggest that you keep reading and take notes of the tips about sleep better at night that we have for you.

Practice a Consistent Sleep Schedule

This is one of the most important steps in maximizing your sleep. You need to start a schedule for when you sleep and what time you wake up. It’s highly recommended that you should follow a constant and consistent sleeping pattern. It allows your body to be more productive and alert.

It may be difficult at first. Don’t worry, we’ve all been there. We love to sleep in during weekends, birthdays, and occasions. Discipline is the main ingredient here. You need to be disciplined enough to understand that you need to sleep at a certain time and wake up at a certain time. Don’t misunderstand though, it’s okay to sleep in once in a while, but if you’re suffering from sleep deprivation, then it’s highly advised that you practice this first before doing anything else.

Increase your Exposure to Bright Light During Daytime

Everyone has a natural body clock that affects their brain, body, and hormones. It’s the helping hand that allows us to stay awake and it tells our body when we go to sleep.

The natural sunlight that we get during the day helps us maintain our circadian rhythm and it keeps it healthy too. This maximizes our performance during the day and increases the quality of sleep that we get during the nighttime. If you find this hard, then try doing some outdoor activities. Try to go for a 15-20 minute jog, you can walk your dog, or you can simply get a quick stroll in the park. As long as you get that precious vitamin d, then you’re good to go.

As a last resort, if you really can’t get natural sunlight, then invest in bright light bulbs or devices. Those things can help you out too.

Do not Consume Caffeine Late in the Day

don't drink coffee for sleep better

As mentioned in the intro, we do live in a caffeine-driven society and everyone drinks caffeine at some point during the day. There are a lot of benefits you can get from caffeine. It boosts our brain function, it improves our physical performance to do sports, it makes us more alert, and the list goes on.

Caffeine stays in our body for at least 6-8 hours. This means that when the clock hits 3 p.m. it’s highly advised that you stop taking in caffeine. Especially if you’re finding it hard to sleep. Don’t rush, be patient, this may take a while for you to get used to.

But if you do get the urge to get a cup of coffee, then you should consider getting decaffeinated coffee. That way you can still get your coffee while keeping your caffeine levels low.

Improve your Bedroom’s Comfort

The key factor in sleep and we can all agree to this is that the bedroom should be comfortable. The place where you rest is one of the most important factors in getting a good night’s sleep. No matter how much you follow our tips, if you don’t have a comfortable environment to sleep in, then everything will go to waste. You can’t sleep on an uncomfortable bed with a hard pillow.

There are a couple of things you can do to improve your bedroom’s atmosphere. Check the temperature, make sure the temperature meets your standards. Add some more pillows. Soft and squishy pillows allow people to be more comfortable while they hit the hay. Clean your room and arrange your furniture. A dirty room is never comfortable, I don’t need to explain further. There’s one more thing you should try. Try putting on some calming music, a lot of people found this helpful when they’re trying to sleep.

Avoid Late-night Snacks

Yes, we do love a quick bite to eat when we’re off to bed. Some people find it easier to sleep when they’re full, but for the majority of people. Eating and sleeping immediately can cause a lot of bad nights and a lot of unnecessary weight. Being full while trying to go to sleep can pose a problem when you’re trying to dose off.

Think about it. You’re trying to sleep and at the same time, your body is digesting the food you just ate. It’s basically multitasking, yes we can multitask, but not like that.

If you’re gonna eat at night at least wait for a couple of hours before going to bed. Give your body time to adjust and digest first.

Avoid Getting Exposed to Blue Light Before you Sleep

Oh yes, the infamous light that smartphones, computers, and televisions emit. It’s pretty simple actually. Blue light tricks your brain into thinking that it’s still morning and that hinders us from falling asleep easily.

There are a couple of things you can do to avoid that. If you watch television, wait for at least 2 hours before you jump to bed. It’s the same with smartphones and computers. Lastly, put your smartphone in a place where you can’t reach it while in bed. You can put your bedside table a little bit farther than usual. That helps you stop yourself from getting the phone while still being able to listen to your alarm.


There are literally hundreds of ways you can improve your sleep. We just made it simple and easy for you. If we put up a list of a hundred things, chances are you are not able to follow all of them. It’s about starting slow, starting simple, and keeping it consistent. These tips are simple guides that you can easily follow at home. Remember, if you have the discipline and the strength to achieve a certain goal, then anything’s possible, even something as simple as a good night’s sleep.

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