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Don’t you just find it annoying when you can’t sleep at night? You just lay in bed, eyes wide awake and your mind ruminating through what you could have said, done better or just over trivial things. You know in your mind that getting that beauty sleep will help a lot but it’s just not coming.
Studies have shown that lack of sleep increases stress, blood sugar, blood pressure, cravings for carbohydrates and sugar which leads to weight gain, inability to concentrate and other health and safety problems. Some people have trouble falling asleep while some can’t stay asleep. If this is you, then here are 10 proven tips to help you get a restful night’s sleep, so you wake up feeling refreshed and ready to take on the day.
The Sleep Pattern
Sleep is regulated by the internal 24-hour clock in our brain called the circadian rhythm. Without this clock, we are unable to function properly.
As the sun goes down, the body senses this and stimulates the sympathetic nervous system which releases melatonin, the master hormone for sleep. Once melatonin is released, you start to feel drowsy.
If you interfere with the natural other of sleep by surfing through your phone, watching TV, and late-night work, the stress hormone called cortisol is released. Now your sleep is affected and you are unable to fall back asleep.
Okay, let us try and fix this with these tips.

1. Clear The Clutter
According to Chinese Medicine, when your environment gets cluttered, your energy gets cluttered too. Try to remove books, mirrors, devices or any distractions away from your bedroom. Also, check your bed positioning, are you directly facing the doors or mirrors in your room? Facing the doors or mirror affects your body’s energy. It is preferable to have your bed against the wall not facing your bedroom doors or mirrors.
Your bedroom should be a sanctuary for sleep. Keep your room cool, dark, neat, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if you’re sensitive to noise or light. A comfortable mattress and pillows are also crucial for a restful night’s sleep, so invest in quality bedding that suits your needs.
2. Turn Off Bright Blue Light
Exposure to blue light from phones, tablets, computers, and TVs can interfere with your sleep. Blue light blocks the production of melatonin, making it harder to fall asleep. If you must use devices in the evening, consider wearing blue light-blocking glasses or using screen filters to reduce the impact.
Consider using yellow or orange light found in most lamps. If you are unable to sleep, read a physical book under those yellow lights. They have little effect on melatonin. Also, make yourself a cup of lavender or chamomile tea. You will soon become very sleepy.
3. Aim To Sleep Around 10:00 To 11:00 PM
One of the most effective ways to improve your sleep quality is to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can make it easier to fall asleep and wake up naturally.
This is a ritual that I don’t miss now that my body is used to it. Once it gets close to this time, I start feeling drowsy. It could be difficult for you to adjust sleeping hours to this time but try slowly like ten to fifteen minutes early every day. Gradually, your body starts adjusting to the new change in time. If you still find it difficult, then you can take natural supplements. I will talk about natural supplements in a bit.
4. Cut Down On Caffeine
I love caffeine and it has never affected my sleep. But if caffeine does affect your sleep, you may want to cut down on it. I know cutting down on caffeine can hurt especially when your body starts giving you headaches, and fatigue just to remind you to get back.
Try to cut back on caffeine by weaning slowly. Supplements like magnesium and vitamin B complex have been shown to reduce caffeine withdrawal symptoms. Herbs like maca and liquorice root are also helpful in reducing withdrawal symptoms. After taking these supplements for 2 days, you can start the weaning process.
The weaning process can go like this:
- Week 1: Three-quarters caffeinated and one-quarter decaffeinated
- Week 2: Half-caffeinated and half-decaffeinated
- Week 3: One-quarter caffeinated and three-quarter decaffeinated
- Week 4: All decaffeinated
During this process, try to drink lots of water. Optimal hydration with lots of fruits that contain fibre is very important when weaning coffee out of the system. After this process, try to substitute herbal tea, grains and nuts. Ensure your substitute does not contain caffeine.
5. Quiet Your Mind
Develop a calming pre-sleep routine to help your body wind down. Activities like reading a book, taking a warm bath, practicing deep breathing exercises, or meditating can signal to your body that it’s time to sleep. Avoid screens and bright lights at least an hour before bed, as they can interfere with your body’s production of melatonin, the hormone that regulates sleep.
My brother gave me a book to read a long time ago, I honestly don’t remember the name of the book. But I can still remember the content about quieting the mind before bed. So in that book, the author suggests you shift all your thoughts to imagining an endless stream of sheep and counting the number of each sheep as they jump the fence. This will help your racing thoughts on the sheep till you sleep off.
6. Avoid Certain Foods Before Bedtime
What you eat and drink before bed can have a significant impact on your sleep. Avoid heavy or spicy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. Instead, opt for a light snack that promotes sleep, such as a banana, a small handful of almonds, or a glass of warm milk.
I know sometimes we get hungry and eat late at night, which affects the quality of our sleep. Eating close to bedtime is a NO-NO and eating late affects brain function and makes it hard to shut down.
Avoid caffeine, noodles, alcohol, beverages, and any food high in sugar close to bedtime as they disrupt the quality of your sleep. These kinds of food not only affect your sleep but also upset the gastrointestinal tract. If you wish to eat these kinds of food, try to have them at least 3-4 hours before bedtime.
7. Eating Less Food Promotes Sleep
Sometimes hunger keeps you awake in the middle of the night when you are supposed to be sleeping. If you are in this category, the quality of food matters rather than quantity. This means eating very little but foods that promote good quality sleep are important.
Milk
Malted milk like Horlicks helps to get good quality sleep. Mix 350ml of warm water in 4-5 teaspoons of Horlicks powder and drink 30 minutes before bed. Studies have shown that malted milk promotes less restless sleep in both young and older populations. Although the mechanism is unclear, scientists have suggested that the presence of wheat, malt barley, sugar, milk, 14 vitamins and minerals are associated with the improvement of good quality sleep.
Fatty Fish
Fatty fish are a good source of vitamin D and Omega-3 Fatty acids which are essential for the regulation of serotonin and therefore quality sleep. Fish like salmon and tuna help improve the quality of your sleep.
Fruits
Kiwifruits are high in antioxidants, serotonin, vitamin C and folate. Eating at least 2 kiwifruits an hour be bedtime promotes good quality sleep at night. In addition, tart cherries are high in melatonin concentration; the hormone needed for sleep.
Chamomile Tea
Drinking chamomile tea just before bed has been shown to improve the good quality of sleep.
8. Got Stuff On Your Mind? Write It Down
Stress and anxiety are common culprits of poor sleep. Incorporate stress-relief techniques into your daily routine, such as yoga, meditation, or journaling. If you find your mind racing at bedtime, try writing down your thoughts in a journal to clear your mind before you sleep.
Remember how you feel lighter when you talk to a friend? This is just like that but this time, you are having a conversation with yourself. This will help ease your mind with your thoughts well-aligned.
9. Write A To-Do List
Writing a to-do list helps clear up your mind. Sometimes, it’s overwhelming having so much to do. A To-do list helps clear up the space and ease your mind.
Write down the time and things you need to get done for the day. Once you have written this, relax and take comfort in the fact that everything you need to do the next day is all on paper.
10. Know When To Seek Help
If you’ve tried multiple strategies and are still struggling to get a restful night’s sleep, it may be time to seek professional help. Sleep disorders, such as insomnia or sleep apnea, can significantly impact your sleep quality and overall health. A healthcare provider can help diagnose any underlying issues and suggest appropriate treatments.
Before starting any supplements, talk to your physician.
Conclusion
Incorporating these 10 proven tips into your daily routine can significantly improve the quality of your sleep. Remember, good sleep hygiene is a combination of several practices, and consistency is key. By making these changes, you can enjoy more restful nights and wake up feeling more refreshed and energized.
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These are some great tips! I’m very strict about not taking in caffeine or theïne after 6 o’clock, but I should turn my phone off way earlier. Thanks for the reminder!
You are welcome, thanks for reading and leaving a comment 😁
I need to develop habit of doing this to help me with sleep. My sleep is not good. Thank you for sharing!
Awesome 👏🏾, thanks for reading
Good tips! I need to target my sleeping time and sleep at 10-11. My bedtime now is after midnight. Huhuhu…
Lol, you should definitely change your sleeping schedule
I aim to be in bed by 10, no later than 11. If I am struggling to sleep, a cup of chamomile tea always helps. If it is bad or I am not feeling well, I will take a handful of drops of valerian tincture. That always helps me sleep deeply and wake up feeling refreshed.
Love the tips you share here for improving our night time rituals and sleep. Thanks for sharing! 🙂
Oh wow, never heard of valerian tincture before. Thanks for the input and thanks for reading
Great tips! I always try to put my phone down by 10 pm so I can settle down for the night. Also, decluttering my space is always important to me because clutter gives me anxiety. Thank you for sharing!
Thank you, glad you read and commented
These are great tips. Reducing my caffeine intake is something I’m really trying to do.
This is great tips, while I hadn’t have any reason to worry about my sleeping pattern this year, I believe sleeping before 12 PM might had really help me and am I weird if I can sleep in a messy palce ad long as I’m tired.
Thanks for these great tips! I generally avoid caffeine after 6pm but I definitely need to target a consistent sleeping time.
So many great tips here for sleep, Rayo! I always avoid screen time right before bed, that seems to help!
These are great tips! What a good read, whooo good sleep is indeed a must!
Great tips! I did not know about kiwi fruits, the difference alcohol makes to my sleep is awful. I’m getting much better at being mindful about a routine before bed x
Amazing tips, it’s not always easy to go to the bed at the same time but
that’s the best solution..
These are some good tips that you have shared for getting a good night sleep. Thank you for sharing your suggestions.
Lauren – bournemouthgirl
Thank you for reading
These are some great tips! I have always been so on tune with my sleep routine because it is so important to me and if I don’t sleep weel I am moody haha! But I do try to get a decent sleep every night, and go to bed around 10pm. I also don’t drink coffee because I don’t like the taste so that probable helps too!
These are great tips! I find having a pre-bed routine helps signal to my body that it’s time to sleep. PJs, skincare routine and night-time tea at 10.30 sharp x
So many great tips here that I’m sure would really benefit for me. I like to read before sleep and I found that really helpful. Thank you for sharing 🙂
These are all amazing tips and I am sure they will be of great help! I never heard of how helpful kiwis could be for sleep and having had issues with sleep since young, I am always up for trying something that can help! Thanks for sharing x