Useful Tips for getting a Good Night Sleep

August 21, 2022 - Parul Saini, Webmedy Team

Updated Version - July 21, 2023

A good night's sleep is just as important as regular exercise and a healthy diet. Poor sleep can cause weight gain and increase disease risk. Poor sleep can have negative effects on your hormones, exercise performance, and brain function. To get quality sleep it is important to try to sleep and wake at consistent times. Quality sleep can help you eat less, exercise better, and be healthier.


In this article, we will give you useful tips for getting a good night sleep.

Tips for a Good Night Sleep

  • Avoid Caffeine in the Evening

    Caffeine is a stimulant, and consuming it too close to bedtime will prevent you from either falling asleep or having good quality sleep.

  • Take Kifer before bed

    For a great sleep, a couple of table spoons of Kifer before bed, is beneficial. Kefir contains tryptophan, which is an amino acid that can promote better sleep.

  • Reduce Carbohydrates

    A low carbohydrate or ketogenic diet promotes adenosine activity in the body. This helps to relax the nervous system, as well as reducing pain and inflammation, and helps you get a good sleep.

  • Don’t take Alcohol within 3 Hours of Bedtime

    Many people use alcohol as a sleep aid. However, the reality is that alcohol is not the answer to getting better sleep.

    There is a big difference between going to sleep and losing consciousness.

    Alcohol prevents you from reaching the deep sleep stages where the most restful sleep occurs. Alcohol relaxes the muscles in your airway, which can lead to snoring. Alcohol can dehydrate you, which can make you more thirsty. Alcohol could also awaken you in the middle of the night to go to the bathroom.

  • Exercise

    Exercising during the day will help you fall asleep more quickly and plunge you into longer, deeper sleep. Exercise also helps your body produce more growth hormones while you sleep. These hormones help your body repair and revitalize itself during the night.

    The best part is that you don’t need to do anything too intense to reap the benefits of exercise. Some low intense exercises that can help you look, feel, and sleep better are:

    • Walking for 30 minutes a day
    • Yoga
    • Swimming
    • Riding a bicycle
  • Hot Shower before Bed

    Heat may promote more deep sleep. Taking a hot bath or spending time in a sauna before bed may help improve your sleep quality.

  • Try to sleep and wake at consistent times

    The most important tip to follow for a good night sleep is to stick to one consistent sleep schedule.

    Many sleep quite differently on workdays versus days off, a pattern which can lead to chronic circadian desynchronization. With a regular sleep rhythm, your biological clock or circadian clock will be in sync and all of your other bodily functions will work more smoothly.

    A useful tip to sync your circadian rhythm for getting good sleep is to get some sun first thing in the morning.

Helpful Information

What are some tips for creating a sleep-friendly environment?

Creating a sleep-friendly environment involves optimizing your bedroom for sleep. Keep the room dark, quiet, and cool. Consider using earplugs, an eye mask, or a white noise machine if necessary. A high-quality mattress and pillows can also enhance sleep comfort.

How does a regular sleep schedule contribute to a good night's sleep?

Maintaining a regular sleep schedule, where you go to bed and wake up at the same time every day, can help regulate your body's internal clock, also known as circadian rhythm. This consistency can improve sleep quality and help you fall asleep more easily.

What is the role of physical activity in improving sleep quality?

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try not to exercise too close to bedtime as it can interfere with sleep due to its stimulating effects.

How does a bedtime routine help in getting a good night's sleep?

Establishing a bedtime routine signals your body that it's time to wind down and get ready for sleep. This routine could include activities like reading a book, listening to calming music, taking a warm bath, or doing some light stretches.

How can managing stress lead to better sleep?

Unresolved stress or anxiety can interfere with your sleep. Techniques such as mindfulness, meditation, deep breathing, and yoga can help relax your mind and body, making it easier to fall asleep and stay asleep.

What foods and drinks should be avoided for better sleep?

Caffeine and alcohol can interfere with your sleep. Caffeine, found in coffee, chocolate, and certain medications, is a stimulant that can keep you awake. Alcohol can disrupt your sleep cycle and prevent you from reaching the deep stages of sleep.

How does screen time before bed affect sleep?

The blue light emitted by screens on cell phones, computers, tablets, and TVs can interfere with the production of the sleep hormone melatonin. Try to turn off these devices at least an hour before bedtime to improve your sleep quality.

What is the relationship between daytime naps and night sleep?

While short power naps can be beneficial, long or irregular napping during the day can negatively impact your sleep. Long naps can leave you feeling groggy and may interfere with nighttime sleep.

How does a healthy diet contribute to good sleep?

Eating a balanced diet can contribute to better sleep. Certain foods contain compounds that can promote sleep, such as tryptophan, found in turkey, and melatonin, found in cherries. Avoiding heavy meals close to bedtime can also prevent discomfort and indigestion that might keep you awake.

Can smoking affect sleep quality?

Yes, nicotine is a stimulant, and smoking can lead to sleep problems. It can cause difficulty falling asleep, problems staying asleep, and it may also worsen sleep-related breathing disorders.

How do sleeping positions affect sleep quality?

Sleeping positions can affect sleep quality and health. For instance, sleeping on your back with a pillow to support your natural curvature can help prevent back pain. Side sleeping can be beneficial for people with certain conditions like sleep apnea or acid reflux.

Can a sleep diary help in improving sleep?

Keeping a sleep diary can help identify patterns or behaviors that affect your sleep. This could include tracking your caffeine and alcohol intake, exercise, screen time, and sleep schedule.

What role does exposure to natural light play in sleep?

Exposure to natural light during the day can help regulate your body's natural circadian rhythms. Try to get outside in natural sunlight for at least 30 minutes each day, preferably in the morning.

How does room temperature affect sleep quality?

A cooler room temperature is generally better for sleep. Most people sleep best in a slightly cool room (around 65�F or 18�C) as it facilitates the decrease in core body temperature that in turn initiates sleepiness.

What is the impact of late-night eating on sleep?

Eating large meals close to bedtime can cause indigestion and interfere with your ability to fall asleep. Try to avoid heavy meals within a couple of hours of going to bed.

Does avoiding fluids before bedtime help in getting good sleep?

Reducing fluid intake before bed can minimize nighttime bathroom trips, leading to fewer sleep disruptions. However, ensure to stay properly hydrated throughout the day.

Can herbal teas or supplements improve sleep quality?

Certain herbal teas, such as chamomile or lavender, can promote sleep by inducing relaxation. Likewise, some supplements, like melatonin or valerian root, may help with sleep problems, but always consult a healthcare professional before starting a new supplement regimen.

Should I use a sleep aid to get a good night's sleep?

While over-the-counter and prescription sleep aids can be helpful in the short term, they're not typically recommended for long-term use and can have side effects. It's best to try lifestyle changes and consult with a healthcare professional for ongoing sleep problems.


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