Tips For An Effective Night’s Sleep

Sleeping is one of the staples in our everyday routine, and we are sure to do it for the rest of our lives, but do we get the most out of it? It seems like we do not get the importance of a good night’s sleep. We know we should, but do not really follow through. And the advantages are numerous. According to, sleep phases and the effect of the process on your whole body have a point of major researchers for the past few decades. Surely, there is a lot more to discover, but for now, there are more than a few important facts we know, and we should use to the best of our ability.

First of all, we know that sleep is a period of being less active, where your whole body is in a recovering process, with your body temperature and blood pressure dropping, and you being less reactive to the all external stimuli around you. Still, unlike coma or for example hibernation it is still a state of consciousness that is pretty easy to interrupt, and that is why it is important to get the most out of your sleep while you are in there.

The Risks Of Not Sleeping Well Enough

Be sure that your brain is the organ that suffers the most if you don’t get enough quality sleep time, and is a follow-up to various other medical conditions. As your brain runs on chemical energy, it also has waste products that need to be cleaned out so that everything runs smoothly. And sleep is the period when that happens: no sleep, waste products, and toxins stay in (ATP, the energy your brain uses needs to be replenished). While a few days of shaken sleep routine may not harm you, years of it certainly will. Studies claim that you are at a greater risk of developing conditions such as Alzheimer’s or Parkinson’s disease, along with type 2 diabetes, obesity, and hypertension increased risks. This also affects your daily routine in a way that it is much harder to focus and concentrate, you are more edgy, with less patience and worse coordination. It is perfectly clear that without good sleep, all aspects of your life will suffer. Following health advice, like for example, Healthy Howard offers for its community, can aid you in forming a better routine.

Tips For A Better Sleep
  1. First and foremost, things you ingest in your body do affect the way your body functions during the day and the night, so take that to your advantage. While kicking yourself up with doses of caffeine such is Vivarin Gum, might seem like a good idea to wake yourself up and start the day, it might not be the best at night’s time. As it is a stimulant, the same as nicotine, you should avoid it at least a few hours before your bedtime. The same goes for alcohol, as while it may help you fall asleep, it is going to start working as a stimulant a few hours after, and that’s where the problems start. So be sure to limit it as well.


  1. The more stimulative your bedroom is, the harder it is going to be for you to fall asleep. Saying this, try to create a sleepy environment, by turning off any type of device (TV, computer, phone), and creating a cool, soundless, dark environment (like bats sleep in).


  1. Try to calm yourself down before going to sleep. By lightly exercising (fitness, yoga), instead of having arguments and raising your blood pressure, you are going to be sure to fall asleep more easily.
  1. Stop watching at the clock. It is only making you more stressed. Instead try to relax yourself if nothing else by reading a book or listen to light music, until you fall asleep.


  1. Cut on your naps. Napping during the day though it might seem like a good option, don’t do you any good for the night’s sleep. Occasional naps of 20 minutes might be good to reset yourself, but if it becomes a habit, you are switching day for night, and that shortly becomes a problem.


  1. While we mentioned the power of exercising before sleep, we were mainly aiming for light ones like yoga or aerobics. Any type of cardio engaging sports or weights will just raise you up and act as a stimulant. So go and exercise during the day or at least a few hours before.


  1. Be careful about your fluid intake. While water is a must, and you should drink it as much as you need, don’t overdo it just before bedtime as raising from the bed 10 times in an hour doesn’t help much.


  1. Also, take care of what you eat before bed. As multiple research results claim the fattier the meal is, the harder will it be for you to get a good night’s sleep. It’s simple, your digestive system works harder, which can in terms lead to indigestion and insomnia. Light meals an hour before do a magic trick.


  1. In the end, stick to your sleeping schedule every day. If you decided that you go to bed at 11 PM, and wake up at 6 AM, don’t change that day by day no matter what happens. This is the way of creating a habit and starting every morning brand new.


You can see there is nothing hard about getting a good night’s sleep, and yet it is so important. Put other things aside for a moment, and invest yourself into a good rest, as it certainly pays off!

Ricardo is a freelance writer specialized in politics. He is with from the beginning and helps it grow. Email: richardorland4[at]