What to Do to Get Better Sleep

The benefits of good sleep are too difficult to overlook. Our performance in whatever daily task we take part in will depend entirely on the number of hours we spend dozing off.  We won’t be able to concentrate on critical tasks without getting good sleep. A wide range of long-term health effects are also expected if you’re constantly sleep-deprived.

Modern society demands that we go over and above our capacities. Many people take on multiple side jobs or work overtime just to make ends meet. Either way, sacrificing sleep shouldn’t be a norm, and busy bees like you need to know the value of hitting the hay for your self-preservation. Quality sleep has so much to offer and you need to follow this guide so you can experience it yourself.

  1. Limit your caffeine intake during the day

Caffeine is the fuel that allows modern adults to be productive and focused at work. However, there’s always a limit to how much of it we can consume without affecting our sleeping cycles. While some people may have developed a resistance to caffeine, other avid coffee drinkers have difficulties falling asleep. The main culprit is often excessive caffeine consumption. 

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It takes up to 10 hours for the effects of caffeine to wear off, so it won’t be a good idea to drink a cup before leaving home from work. Go for a fruit smoothie or eat a banana if you’re looking to beat the afternoon slump. It won’t give you the same kind of buzz that coffee provides, but at least you will fall asleep faster in the evening.

  1. Cut out the alcohol

As a stimulant, caffeine is designed to keep you out of an afternoon slump. Alcohol does the exact opposite as a depressant. While there’s no doubt that getting drunk on alcohol will make you drowsy, it can still affect your sleep cycle, specifically by disrupting REM sleep, according to the Sleep Foundation. Rather than having a drink before bed, have a cup of chamomile tea or almond milk. These alternatives will put you in the mood for a well-deserved shut-eye.

  1. Limit your afternoon naps

If you’re used to afternoon naps, then you shouldn’t have a problem maintaining a regular sleeping cycle. However, it’s not always the norm for many whose body clocks require a specific number of hours of sleep. Keep in mind that the number of hours you nap will be deducted from your nighttime sleeping hours.

Power naps are great for helping you concentrate and become more productive, but too much will reduce your sleep quality during the night. Try to move around instead and have conversations with the people around you.

  1. Avoid using your phone before bedtime

It’s difficult to separate from our phones during the day because we need to communicate, run errands, and fight boredom. In a 2021 report by Statista.com, smartphone users spend an average of five to six hours on their devices. Many still use their smartphones beyond this range extending to the evening when they are supposed to be fast asleep.

There’s no harm in keeping your phone by your bedside, but using your device while in bed will delay the time for shut-eye, resulting in a reduction of nighttime sleeping hours. The blue light from your phone prevents the hormone melatonin from doing its job which is to tell the brain to rest. Turning off your phone an hour before you lie in your bed will make a difference.

  1. Deal with stress

If you still have sleeping problems even though you have cut your alcohol and caffeine consumption as well as your smartphone usage, there could be other factors at play. These include your exposure to stress-inducing situations. People working in high-pressure environments tend to experience less sleep or a reduction in sleep quality. People with a history of anxiety and panic attacks aren’t also far off.

Look for ways to stay calm and maintain peace of mind throughout the day. Aside from talking to a therapist, you may also consider adopting certain habits that can provide instant stress relief. You can also go for deep breathing exercises and early morning jogging sessions which can stimulate the production of stress-busting endorphins. Other means to combat stress may include consuming products consisting of Delta 8 THC which is said to reduce the effects of anxiety, depression, and bipolar disorder.

  1. Develop a nightly ritual

If you still have trouble sleeping at night,  figure out the activities that put you in the mood for rest. It could be reading a book or meditation. This varies from person to person, so try to develop a routine that helps you relax. 

After a stressful day at work, most individuals find that a warm bath is all they need to relax. You might also find out if listening to the music you like can also cause you to feel sleepy. Just be sure to select songs or tracks with mellow instrumentations. More aggressive music will only increase your blood pressure and make it harder for you to fall asleep, so genres like smooth jazz and classical are ideal. 

  1. Lead a healthy lifestyle

Generally, it’s how you take care of your body that improves the quality of sleep you get. Bad habits like smoking and eating high-sodium processed foods will cause your blood pressure to surge. A lack of exercise can also reduce the production of hormones that help you fall asleep faster and prevent sleep disruption.

Start eating right by consuming food rich in antioxidants such as almonds and fatty fish. It’s also important to stay fit whenever you can. Sign up for a gym membership and choose a workout plan that’s right for your level of experience. No fitness routine is designed to improve sleep quality, so any workout program should do. 

Keep your health in check by visiting your physician and treating any underlying illness you might have. A healthy lifestyle is the key to sleeping better. Taking care of yourself and avoiding the things that destroy your body is guaranteed to help you gain more hours for dozing off.


You shouldn’t deny yourself the benefits of good quality sleep. By developing a healthier routine and making better lifestyle choices, you won’t have to spend each day trying to survive.

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