5 proven methods to get a perfect night sleep

Lack of sleep can be a huge hindrance to your productivity, achievements and life on a whole

You’re working hard, or looking after the family, you’ve had a busy day and you already feel exhausted. All you need is one good full night’s sleep to feel back on track. You crawl into bed, your head hits the pillow and then… You’re wide awake! Tossing and turning, you check back at the clock, it’s getting later and later. Midnight… 1am…2am… the worry sets in. How will you function tomorrow? There’s not enough time left to have a full night’s sleep now!

If this is you on a regular basis, you’re not alone, and you will understand how much of a burden it is the next day. Not getting a proper night’s sleep will ruin your productivity, put you in a bad mood and make the next day at work feel like a nightmare that’s never going to end. Sleep is also very important for healing the body and also muscle recovery, not getting enough sleep can be a real detriment to your overall health and well being.

So, it’s time to fix this, and finally get that good night’s sleep you certainly deserve after a hectic day! Follow the strategies below and start seeing big improvements in your sleeping patterns:


Sleeping when studying - Nakhon Sawan, Thailand
Sleeping when studying – Nakhon Sawan, Thailand (Photo credit: Wikipedia)

Getting your routine sorted is incredibly important in finally getting a good night’s sleep. It’s all about setting your internal clock to really enjoy a quality sleep every night. Decide a time you want to get to sleep by, for me that would be around 10:30pm. Once you choose your time its important to stick with it, as well as waking up at a similar time in the morning every day. This means weekends too. Once you start to have a routine, you internal body clock will start making you feel tired at similar times during the night and you will find you start to wake up naturally at similar times during the morning without even setting an alarm!

Fight the urge to nap

English: Man sleeping on the remains of a demo...
English: Man sleeping on the remains of a demolished house, probably his own, in Tirana (Albania) in summer 2002. The city government of Tirana had destroyed a lot of houses, built without permission in the 1996/97 period of anarchy in Albania. (Photo credit: Wikipedia)

Naps aren’t always a bad thing! But keep in mind that non-strategic naps can really mess up the quality of your sleep at night. Having a nap can be a great way to recover some lost sleep and keep you going through the rest of the day. But try to avoid naps as much as possible unless you want to be awake at night tossing and turning. If you really can’t avoid a nap, have a quick power nap, 20 minutes maximum. Definitely stay away from these long drawn out naps, these will ruin your body clock and sleep routine. Also think carefully about when you take your nap. Having a nap in the evening is probably going to be a bad idea, stopping you from falling asleep a few hours later at night. Try to schedule your nap earlier on in the day!

Smaller evening meals

Eat smaller meals at night/ the evening. Eating a large meal will prevent you from having a good night’s sleep, your body needs time to digest a large meal. And going to sleep soon after you’ve eaten can cause some stomach issues. The bloated feeling before you get to sleep can keep you up at night and make you feel really uncomfortable. I suggest eating larger meals in the morning and afternoon, then enjoying a light healthy snack/meal during the evenings.

Hide away from the light

No, you don’t have to hide in a cave, just reduce your exposure to any light. Your body will produce melatonin in the dark, and this can make you sleepy. In the light less melatonin is secreted which can keep you awake. The best way to get a good night’s sleep is to stay away from bright computer screens and televisions. Also dimming the lights around your house, or even putting up some candles instead will help you feel tired. The worst thing you can do is watch a bit of late night television whilst in bed hoping to fall asleep, even if you were feeling tired the bright light will in the end, keep you awake, so when you do finally switch off the television to sleep, you will be tossing and turning all night! I recommend going to bed with a book instead.

Exercise in the morning rather than night

Morning workouts can really promote a great sleeping routine. Waking up early and having an intense workout can really help you feel even sleepier later on at night. Plus working out in the morning is much better for your sleep cycle then working out at night. If you tend to work out after coming home from a busy day at the office, you will find that once you’re done you’re not tired anymore. It’s very stimulating, plus you will need a post workout meal to replenish your muscles. And once again a large meal right before you go to bed can affect digestion and ruin your important sleep! And that’s not all there are so many other benefits to morning workouts too!

Stick to these 5 methods, and you will see big improvements in your quality of sleep soon. Now you have to be disciplined and make sure to do this every day, once you get into a great sleep cycle, you can jump in and out of this sleep routine every now and then (for example staying up late at a party) and you should still be able to enjoy a great night’s sleep by getting back into routine the next day. Now get to it, you deserve some quality sleep! Keep going and enjoy the benefits of an amazing night’s sleep in no time.

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I'm a fitness and health fanatic as well as a coach to others, my aim is to bring my expertise and information to help others achieve their fitness goals and to help heal them. I'm an avid believer in natural remedies compared to western medicine and drugs, although they do have their place, I want to promote alternative solutions for those who have tried everything but have had no luck. From a person who has been very ill in the past and didn't get much help from doctors, i took healing and recovery into my own hands, which I how I gained a lot of knowledge in this field. I'm also an avid bodybuilder and dedicated to my workouts, over the years I have compiled a lot of information on how best to get fitter, stronger and healthier.

2 thoughts on “5 proven methods to get a perfect night sleep

  • September 28, 2016 at 7:46 pm

    9 Tips to urge setting snooze – getting welcome sleep is incredibly vital as a consequences of if you mostly acquire less hours of sleep, can greatly have an effect on your health condition. analysis shows that deficiency of snooze will cause issues together once your weight, moodiness (not excited), heart issues and even build your body at risk of sickness. the majority grasp that sleep is incredibly necessary, however yet they’re progressively obtaining his hours abbreviated for reasons of labor column up, the need of staying going on late, taking part in games, etc..

  • Pingback: Try this routine next time you have a shower and feel 10 years younger - Buff Banana

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