Health and Fitness Tips Blogs

8 Proven Tips How To Get a Better Night Sleep

Are you having a hard time getting a good night sleep? There are different reasons that may hinder you from sleeping soundly at night. There are those people who have physical conditions that need the attention of a specialist. There are also those who attribute this problem to their habits. If you are experiencing this problem, here are some proven tips for a better night sleep that you can consider:


Don’t Consume Caffeine Late in the Day

If you are one of those people who have the bad habit of drinking coffee at night or late afternoon, you need to stop that because it is one of the main causes of sleep problems. Caffeine can boost your body and can increase your energy. This is why most people would drink coffee before they start with their day. But if you will take this few hours before bedtime, it can cause a problem in your sleep. Instead of coffee, you can consider other beverages that can help you feel calm and relaxed. You can drink milk or tea few hours before you sleep.

Are you having a hard time getting a good night sleep? If you're experiencing this problem, here's proven tips for a better night sleep.

Photo by Becca Tapert on Unsplash


Power Off Your Devices Before Bed

The blue light emitted by your mobile phone can send a signal to your brain to stay awake. This is why you need to limit the use of mobile phones especially before bedtime. Aside from that, checking your social media account and chatting with some friends will also interrupt your body clock. If you get used to this kind of set up, you will constantly find yourself unable to sleep early because your body has already got used to the routine. Turn off your devices before you go to bed. This way, you do not have to stand and check it whenever it notifies you.


Persuade Your Brain to Calm Down

There are days when you come home feeling stressed and tired. Instead of being able to sleep, your brain will ponder on the problem that you have encountered earlier and you will just be thinking about that the whole night. Most people who are experiencing anxiety attacks are the ones who are having problems sleeping. There is no other way that you can deal with this problem but to persuade yourself and your brain that you need to calm down. Try to breathe in and breathe out until you feel calm. Before you go to bed, you should free your mind from stressful thoughts. You still have enough time in the morning to think of all the problems, free your mind.


Get as Much Sun as You Can During the Day

Sometimes, the reason for sleep problems is your stagnant day. If you did not do anything productive and tiring during the day, you will find yourself having a hard time sleeping at night. If you want to fix your body clock, start doing some activities outside. You can go for a jog in the morning or you can also try other activities that will help you get as much sun as you need.


Avoid Overeating Before Sleeping

Your body knows the right time to sleep. If you want to sleep better at night, you need to monitor the amount of food you eat during supper. Avoid eating a lot of food during supper because your stomach will still need more time for digestion. Remember that you have minimal activities during the night. So it is more difficult for you to digest the food that you have eaten.


Get a Good Mattress

Even if you have considered the other tips provided, you will not be able sleep soundly if you do not want the texture of the mattress that you are using. We all have different preferences when it comes to comfort. With this, you should consider using the mattress that is made of materials that feels comfortable for you. Do not settle for something uncomfortable because it will just make you feel uneasy during the night. Invest into something that will be helpful for your health. Medicare experts will surely suggest the same thing.


Practice Mindfulness

Taking care of yourself should be one of your priorities. Most people are so busy looking at all the things they need to do and they forget to check on themselves. Be mindful and always check on the things that are important. Stop and look around you. Determine the small things that matters. This way, you will be able to attain peace of mind. If you are peaceful, you will certainly sleep soundly at night.


Exercise Daily

The body needs to move, it is one of the essential things for a healthier status. Daily exercise will not only make you feel tired at the end of the day. It also works to regulate your system. Choose the best exercise that you are interested in and do it regularly.


You need enough sleep to regain all the energy that you lost. Consider all these tips and you will surely get a good night sleep.


Featured Photo by Logan Nolin on Unsplash

Show More

Ryan Varela

Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the healthcare industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.

Related Articles


  1. Great list of suggestions. I especially agree with the exercise daily one. This helped me so much when I was struggling to get a good night’s sleep. It released a whole lot of that anxious energy that was keeping me awake!

    1. Thank you! Yes daily exercise can really help tire you out and keep you healthy at the same!

  2. Pingback: 6 Ways for Busy Moms to Feel Their Best This Summer - Teach.Workout.Love
  3. Hi, Thanks for your better night sleep suggestion. I am newly pregnant with my first baby. I have not enough ideas about pregnancy. Currently, I am not comfortable with my sleeping position. It is too much boring for me. What can I do right now? Thanks in advance for giving me the clarification.

    1. I used a huge pillow that was meant for pregnancy! It was really worth purchasing it – i would look on amazon and find it- definitely worth it.

Leave a Reply

Back to top button