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5 Ways to Make the Most Out of Your Sleep

Are you getting enough sleep at night? If you have problems falling asleep, then you should consider some changes in your life. 

An adult needs 7-8 hours of sleep each night to stay in a good physical and mental health condition. A good night’s sleep promotes quality of life and avoids the risk of many illnesses. Not getting enough sleep can affect your daytime productivity, energy, emotional balance, etc. More and more people find it difficult to get the sleep they need. If this seems like an impossible goal, then you should keep reading this article and learn how to improve your chances of enjoying a good night’s sleep. 

Have a daily bedtime routine

If you’re one of those people who can’t get enough sleep regularly, then you should create a bedtime routine. It’s the easiest way to enjoy your sleep at night. Creating a bedtime routine is a simple lifestyle change that can help you relax your mind and body. You can perform this activity every night, 30 minutes before you go to sleep. Also, wearing comfortable clothes is critical for enjoying a good night’s sleep. Bamboo pajamas, for example, are made from qualitative fabrics, perfect for those who want to feel much comfortable while sleeping.

A bedtime routine can include relaxing activities like reading, writing, meditating, taking a warm bath, etc. All humans have habits. So, like any other routine, bedtime routines create habits that help people’s brains realize when it’s time to fall asleep. Performing the same activities in the same order every night, your brain comes to understand those activities like normality. 

Bedtime routine plays an important role in reducing stress and anxiety. For sure, you’ve experienced those nights where you stare at the ceiling, having anxious thoughts. These thoughts can intensify or develop insomnia. So, following a bedtime routine is essential because it can keep your mind focused on other tasks that encourage you to fall asleep. 

Consider eating smaller meals

Eat small meals
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What should you eat for a good night’s sleep? A big majority of people suffer from insomnia at some point in their lives. Most of us have trouble sleeping, which is because of stress, and other distracting environments around us, including the food we eat. Some foods and drinks make us sleepy, yet we never understood why, while other foods give us energy. When should we eat? If you wake up in the middle of the night because you’re thirsty or hungry, it’s because you didn’t drink enough water during the day or you haven’t eaten properly. 

Eating at irregular times during the day can affect you at night. Sleep is about routine! So, besides creating a bedtime routine, make sure you pay attention to your eating patterns, too. Form regular eating habits to make it easier for you to sleep at night. It’s a good idea to eat dinner at least 2-3 hours before going to sleep. You can establish a ritual of drinking a sleepy tea before bedtime. There are some foods and drinks that cause sleeplessness, including:

  • Caffeine
  • Cheese
  • Sugar
  • Spicy foods
  • Alcohol

Consuming these drinks and foods frequently, especially before bedtime, will disrupt the cycles and the patterns that occur during sleep. Make sure you limit the consumption of these meals, replacing them with healthier choices. 


Working out is great for your mind and body, but it also will improve your sleep better at night. Some people hate to exercise late in the day because it affects their sleep at night. It’s important to listen to your body and see how well you sleep in response to when you choose to workout. Experts may never understand the mechanism that explains how sleeping and exercise are related to each other. But we all know that a moderate aerobic workout can improve the amount of sleep we get at night. Having a deep sleep at night will give our brains the chance to recover. Exercise can also lift your mood and destress the mind. 

Some people may believe that exercising before bedtime will keep them up at night. So, they choose to do it in the morning. However, others will find that the time of the day they choose to exercise doesn’t matter. It’s critical to know your body and know yourself. Thirty minutes of aerobic exercise will make a difference in your sleeping quality. For example, going to yoga classes will elevate your heart rate and contribute to better sleep. It’s important to exercise, as this will help you get optimal sleep quality. 

Avoid long daytime naps

Daytime nap
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A nap during the day can be very refreshing, especially if you’re really tired. But taking too long naps during the day can negatively impact your sleep quality. So, the ideal nap should last between 10 to 20 minutes. Studies have shown that most people experience a decline in energy and sleeping at night if they take too long daytime naps. However, experts recommend that you should not nap later than 2 am. This may affect your ability to fall asleep at night. Tips for napping:

  • Consume a moderate amount of coffee
  • Wear an eye mask and earplugs
  • Splash cold water in your face to alleviate feelings of tiredness 

Generally, people who take too long daytime naps eventually experience insomnia. Naps can be great, but if they make you suffer from insomnia, you should avoid them. 

Optimize your bedroom environment

Did you know that your bedroom environment can affect your sleep? It’s the reason why you don’t have any sweet dreams! Studies have shown that our environment is responsible for our sleep patterns. If you want to overcome your sleep issues, then you should optimize your bedroom.

  • Exposure to electrical light can affect your sleep
  • Turn off the TV or other electronics
  •  Eliminate clutter
  • Make sure mattresses are comfortable
  • Keep fresh pillows and bedsheets

Keeping a cool, dark, cozy, and relaxing atmosphere in your bedroom is key for a good night’s sleep. 

Featured Photo by Kinga Cichewicz on Unsplash