Scientifically Verified

How to Get a Good Night’s Sleep: Tips and Tricks for a Restful Night

February 1, 2024
5 min 30 sec
Written by
Written by

Are you tired of counting sheep every night or feeling like a zombie during the day?

The struggle to achieve a good night's sleep is real. But there are solutions! By incorporating some easy lifestyle changes like avoiding caffeine before bedtime, investing in some comfy bedding, and practicing relaxation techniques like self-hypnosis, you'll be well on your way to sleeping like a baby. 

So why wait? Start prioritizing your sleep today and wake up feeling like a new person tomorrow! 

Disclaimer: If you are experiencing serious sleep troubles or suspect you may have a sleep disorder, it is advisable to consult a medical professional for proper diagnosis and treatment. The tips and recommendations provided are intended for general guidance and may not be suitable for individuals with specific health conditions or needs. Always seek medical advice before making significant changes to your sleep habits or lifestyle.

Create a relaxing sleep environment 

Your bedroom should be a sanctuary that promotes relaxation and tranquility. A peaceful environment will help you fall asleep faster and stay asleep longer, leaving you feeling refreshed and energized in the morning.

Keep the room cool and dark

Not only is it more comfortable to sleep in a cool room, but it can also help your body lower its core temperature. It's best to keep the bedroom between 16° and 18°C for a good night's sleep. And don't forget about darkness - it's like a giant "Do Not Disturb" sign for your brain, telling it to switch off and recharge. So, turn off the lights and keep things nice and cool for a refreshing slumber.

Remove Electronics and Distractions from the Bedroom

Having electronics in the bedroom can be harmful for your sleep quality. Not only can the blue light from devices mess with your melatonin production, but the temptation to check your phone or scroll through social media can keep you up way past your bedtime. 

So, leave these devices out of your room to avoid checking them in bed! 

At the very least, put them in airplane mode so you don't get disturbed by notifications. 

Invest in Good Quality Bedding

Investing in high-quality bedding is wise. It can give you a comfortable and relaxing sleep experience. Plus, who doesn't want to feel like royalty sleeping on soft, luxurious sheets? Look for bedding made from natural fibers like cotton or bamboo, which are breathable and comfortable. Treat yourself with a comfortable pillow too, because a good night's sleep is priceless!

Stick to a Consistent Sleep Schedule 

Our bodies have an internal clock called the circadian rhythm that regulates our sleep-wake cycles. Disrupting this rhythm can lead to difficulty falling asleep or staying asleep, which can result in daytime sleepiness and fatigue.

Avoid Napping During the Day

Napping can be a double-edged sword when it comes to sleep. On the one hand, a short nap can help you power through the day and feel refreshed. On the other hand, if you nap for too long or too late in the day, it can leave you feeling groggy and disrupt your sleep schedule. 

So, if you find yourself dozing off in the middle of the day, it might be helpful to resist the urge to nap. After all, who needs a nap when you have a cozy bed waiting for you at night?

Don't Oversleep on Weekends

While it may be tempting to spend your entire weekend in bed catching up on sleep, oversleeping can throw off your body's natural sleep rhythm. This can make it more difficult to fall asleep at night. So, as much as you may want to hit the snooze button and stay in bed all day, try to stick to your regular sleep schedule, even on weekends.

Adjust Your Sleep Schedule Gradually

If you need to adjust your sleep schedule, do so gradually. Start by getting to bed and waking up 15-30 minutes earlier or later each day until you reach your desired sleep schedule. 

By sticking to a consistent sleep schedule, our bodies become accustomed to a particular routine. This makes it easier to fall asleep and stay asleep throughout the night.  

Develop a Relaxing Bedtime Routine 

By creating a routine that helps you wind down and relax before bed, you can signal to your body and mind that it's time to sleep. This can help reduce stress and anxiety, which are common causes of sleep problems.

Take a Warm Bath or Shower

Taking a warm bath or shower before bed can relax your body and promote sleep. Additionally, the heat from the water can soothe any soreness or aches, helping you get a better night's rest.

Practice Meditation or Self-Hypnosis

Meditation or self-hypnosis can be an effective way to unwind before bed and prepare your body for sleep. It's like giving your mind a spa treatment! 

Just like how a massage can ease tension in your muscles, meditation and self-hypnosis can ease tension in your mind. So why not treat yourself to a mental massage before bed and enjoy a peaceful night's sleep? 

Ready to start sleeping like a baby? Try Oneleaf's Sleep Better program! With our guided self-hypnosis, fall asleep within minutes and improve the amount of deep sleep you get by up to 80%.  Join now and start your journey towards a better night's sleep!

Why you should use Oneleaf

Evidence-based guided self-hypnosis programs
Designed and approved by doctors
100% natural and drug free
Accessible anytime, anywhere
7-day free trial
Start your journey

Watch What You Eat and Drink 

Watching what you eat and drink before heading to bed is essential for a restful night's sleep. Making small changes to your eating and drinking habits can have a significant impact on your overall sleep health and well-being.

Avoid Caffeine, Alcohol, and Nicotine

Caffeine, alcohol, and nicotine are all stimulants that can interfere with your body's ability to fall asleep and stay asleep. Caffeine, for example, stays in your system for up to six hours. Alcohol disrupts the natural sleep cycle and wakes you frequently during the night. Nicotine can also stimulate your brain and make it challenging to fall asleep. Another reason to quit smoking!

Eat a Balanced Diet with Sleep-Promoting Foods

Eating a balanced diet with sleep-promoting foods is like a lullaby for your stomach. Tryptophan, magnesium, and potassium are the soporific rockstars that help you drift off into dreamland. 

So, go ahead and load up on those leafy greens, nuts, seeds, and whole grains, but try to avoid the late-night burrito if you want to avoid a sleepless night. It’s a healthy habit to take!

Limit Fluid Intake Before Bed

Well, unless you want to wake up to go to the bathroom, it's best to limit your fluid intake before bedtime.

In conclusion, getting a good night's sleep is essential for your health and well-being. By creating a relaxing sleep environment, sticking to a consistent sleep schedule, developing a relaxing bedtime routine, watching what you eat and drink, and reducing stress and anxiety, you can improve your chances of getting a restful night's sleep. Sweet dreams!

Read more