Sleeping well has a direct effect on physical and mental health and is just as important for health as diet and exercise. Not getting enough sleep can have negative outcomes in many areas of life including energy levels, productivity, and emotional well-being. Despite this, large proportions of the population find it difficult to fall asleep at night, and struggle even more to stay asleep. These are tips for sleeping restfully throughout the night.

Switch Off

switch off

The blue light that emanates from cell phones, digital clocks, and computers can lead to sleepless nights. It has an effect on circadian rhythm, causing your brain to believe that it’s daytime. Switch off all sources of blue light that you can at least an hour before you are ready to go to sleep. Cover all devices that can’t shut off with a dark cloth.

No Napping

no napping

After a night spent tossing and turning in bed, a nap can seem like a good way to make up for all the sleep you lost. But it can also make matters worse. If you decide to nap during the day, make sure that it’s for 20 minutes or less and that you do it in the early afternoon.

Keep It Cool

air conditioner

A cool and dark room is the best environment for sleeping. A room’s temperature should also be set at somewhere between 15 and 22 degrees Celsius. Dark curtains and blinds are additionally an ideal way to keep any unwanted outside light out of your bedroom.

Limit Caffeine

coffee beans

The caffeine that is drunk late in the day can be responsible for keeping you awake at night by stimulating the nervous system and not allowing your body to fully relax at night. The body begins to wind down at some point during the day and needs to be assisted by exercising early and limiting caffeine-rich beverages during the day.

Set Your Internal Clock

wake up

To set your body’s internal clock and get quality sleep, it’s best to go to sleep and wake up at the same time every day, even on weekends. This will assist your body in acclimatizing to your regular sleep and wake times and will result in you being able to fall asleep quickly and stay asleep through the night.

Update Your Bedding


Your bed should be a comfortable surface for you to lie on for eight hours every night, with the firmness or softness of the mattress and pillows being up to your preference. Good quality new bedding can enhance sleep and can allow you to sleep more deeply, while poor quality bedding can cause lower back pain. Bedding should be changed every five to eight years to ensure the best sleep possible.

Let the Sunshine In


You should expose yourself to morning sunlight as close to the time you wake up as possible. The best way to do this is to have your breakfast or morning coffee outside or next to a sunny window. It’s also a good idea to throw your curtains open to as much natural light as possible and to move your desk close to a sunny window.

Work Out Well

work out

Exercise is one of the best ways to get better sleep as well as improve health. It also relieves insomnia and increases the length of time you spend in deep sleep, as well as enhancing the quality of sleep. While exercise is very beneficial to sound sleep, doing it too late in the day can negatively affect sleep and cause sleep problems.

Sleep plays a pivotal role in a healthy lifestyle, and for you to achieve optimal health and wellness, sleep should be made a focus area of your life. Live healthily, and if you struggle to fall asleep, incorporate a few of these tips for achieving the best sleep possible, and sound slumber will be yours for the taking.