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5 Proven Tips for a Better Night’s Sleep

Sleep plays an important role in health and well-being throughout your life. Sleeping well primarily affects your mental and physical health. Getting enough quality sleep at the correct times can help protect your psychological state, physical health, daytime energy, productivity, emotional balance, and even your weight.

Unhealthy daytime habits and lifestyle choices result in tossing and turning in the dark and have an effect on your mood, brain, and heart health, system, creativity, vitality, and weight. Bed Bath and Beyond is here with discounts on its amazing products which will help you in getting good sleep. Eight hours of uninterrupted shut-eye is the goal. But if restless tossing is your reality, here’s some good news, we have a few tips for you to ensure better sleep cycles.

If restless tossing is your reality, we have tips for a better sleep cycle. Sleep plays an important role in health, here's how to get better sleep.


1) Keep in sync with your body’s regular sleep-wake cycle

Getting in sync together with your body’s natural sleep-wake cycle, or biological time is one of the foremost important strategies for sleeping better. If you retain a daily sleep-wake schedule, you’ll feel far more refreshed and energized than if you sleep an equivalent number of hours at different times, even if you only shift your sleep schedule by an hour or two.

  • Try to maintain your sleeping schedule every day.
  • Avoid sleeping in-even on weekends.
  • Fight after-dinner drowsiness.

2) Exercise during the day

how to get a better night's sleep


People who exercise routinely sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and expands the amount of time you spend in the deep, restorative stages of sleep.

  • The more vigorously you exercise, the more powerful the sleep will enhance. But even light exercise can improve sleep quality.
  • It can take several months before you experience the full sleep-promoting effects. So be patient and focus on building an exercise daily routine.

3) Be smart about what you eat and drink

Your daytime eating habits play a vital role in how well you sleep, especially in the hours before bedtime. Here are some tips:

  • Limit caffeine and nicotine and avoid big meals at night.
  • Avoid drinking too many liquids in the evening and also avoid drinking alcohol too before bed.
  • Cut back on sugary foods and refined carbs.

4) Improve your sleep environment

A peaceful bedtime routine energizes you and sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes in the environment can make a big difference to your sleep quality.


5) Control your exposure to light
get ready for a better night's sleep

Melatonin is a naturally occurring hormone controlled by light exposure that helps to coordinate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark and makes you sleepy but when it’s light—making you more alert. However, many aspects of modern life can change your body’s production of melatonin and shift your circadian rhythm.


  1. During the day:
  • Expose yourself to bright sunlight in the morning and spend more time in daylight.
  • Let as much natural light into your home or workspace as possible and if necessary, use a light therapy box.
  1. At night:
  • Avoid bright light within 1-2 hours of your bedtime.
  • Say no to late-night television and don’t read with backlit devices.



In the short term, a deficiency of adequate sleep can affect judgment, mood, ability to seek out and retain information, and will increase the danger of great accidents and injury. But in the long term, chronic sleep deprivation may cause several health problems including obesity, diabetes, disorder, and even early mortality. The sign of sleep deprivation includes excessive sleepiness, yawning, irritability and daytime fatigue.

  • Memory issue
  • Weakened immunity
  • High blood pressure
  • Mood changes
  • The trouble with thinking and concentration
  • Risk of diabetes
  • Weight gain
  • Risk of heart disease

What can be helpful in getting a good night’s sleep?

how to get a better night's sleep

A great night’s sleep means better, healthier, more productive days, and therefore a better you. The average person sleeps 200,000+ hours in their lifetime, and we spend a third of our lives in bed. There are many products that aids sleep to help you fall asleep faster. A few smart purchases can take your bedtime routine from frustrating to totally blissful.


1. Bedding & accessories:

Your bed covers should be comfortable. If you usually wake up with a sore back or an aching neck, you may need to try different levels of mattress firmness, foam toppers, and pillows that provide support.

2. Window Curtains & Drapes:

Sleeping is easier if the room is totally dark. A great set of blackout shades will block out light, making it easier for you to fall and stay asleep. Use heavy curtains or shades to keep the room dark and partly dim. You can easily find these curtains online at discounted prices on stores like Bed Bath and Beyond, Home Depot and more.


3. Novelty lighting:

Novelty lighting offers a unique selection of table lamps and ceiling pendants that create a pleasant sleeping environment. It only provides the necessary or dim lights with which you can roam around safely. Buy this product via bed bath beyond at a reasonable price.

If restless tossing is your reality, we have tips for a better sleep cycle. Sleep plays an important role in health, here's how to get better sleep.


This post contains affiliate links and I may receive a commission, at no additional cost to you, should you purchase through one of my links. Please see my disclosure for more information.

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TWL Working Mom

Jennifer is the Owner of TWL and Co-Owner of a Influencer Facebook Group Influential Mamas.  Along with blogging + freelance writing and selling Zyia Activewear, she is a mom, army wife and full-time teacher. Jennifer lives in Washington State and is a born + raised New Yorker. In her spare time, she loves traveling, yoga, the beach, writing, listening to books and drinking coffee.

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