How to get a good night’s sleep

When you do not sleep well, you will feel exhausted both physically and mentally. Sleep is extremely important for a healthy and happy life. Luckily, this might be within your reach! If you want a good night’s sleep, start by establishing a regular bedtime and creating a pleasant environment to fall asleep in. Next, create a routine to help your body relax before bed. It’s also important to adjust your routine to get a good night’s sleep and feel refreshed in the morning.

Table of Contents

Set sleep time

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Go to bed and wake up at the same time every day. You should change your bedtime so that every day is the same as every other day, even on weekends. The best way to do this is to calculate when you have to get up for work or school, and then work backwards to make sure you get enough sleep. This way you will be able to determine the time to go to bed and the time to wake up. ^{[1] X Trusted Source HelpGuide Go to source}

For example, you need to wake up at 6am to get to work by 8am. To get 7-9 hours of sleep at night, you need to schedule a bedtime between 9pm and 11pm.
If you need to get used to an earlier bedtime, it’s best to do it every 15-30 minutes. Allow your body to get used to an earlier bedtime before you set it 15-30 minutes earlier the next time. ^{[2] X Research Source}
This method will train your brain to know when it’s time to sleep so you don’t have to lie awake in bed.

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Avoid sleeping in on the weekends. Sleeping in on the weekends will disturb your sleep routine and make it difficult for you to get the good night’s sleep you need. Try to follow the same bedtime routine on weekends as on weekdays. Over time, this will help you feel healthy and alert. ^{[3] X Trusted Source Mayo Clinic Go to Source}

Initially, you can schedule morning activities on the weekends to get motivated to wake up early. For example, plan with a friend or lover to go hiking early in the morning.
Don’t plan late-night events on a Friday or Saturday night during the time you’re setting bedtime. After getting used to the sleep routine, you can sometimes sleep for 1-2 hours without worrying about the sleep schedule being disturbed. ^{[4] X Research Sources}
It may take you a few weeks to establish a bedtime; This depends on your current bedtime and wake-up cycle. Plan to gradually adjust your bedtime every 15-30 minutes. ^{[5] X Research Sources}

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Make sure you get enough sleep. Sleep time can vary depending on age. Most adults need 7-9 hours a night to sleep, while teenagers need 8-11 hours. Children should sleep 10-13 hours a night.

Young children also need daytime naps. For example, 2-year-olds should sleep 1-2 hours, 1-year-olds should sleep up to 4 hours scattered throughout the day. ^{[6] X Trusted Source Mayo Clinic Go to Source}

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Take short naps only and keep them to a minimum. Daytime sleep can disrupt your sleep schedule and make it difficult to fall asleep at night. Stay awake during the day, and if you do take a nap, limit your nap to 15-30 minutes. If you don’t, you may end up feeling more tired when you wake up, which can also disrupt your sleep patterns. ^{[7] X Trusted Source Mayo Clinic Go to Source}

You should only take a power nap once a day.
The best time to take a daytime nap is early afternoon, or 2 hours after lunch. If you have a regular schedule, this is around 2-3pm. Daytime naps at later hours can interfere with nighttime sleep. ^{[8] X Trusted Source Mayo Clinic Go to Source}

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Be active after dinner. Feeling a little sleepy after dinner is normal. Maybe you just want to lounge on the sofa watching TV, but it’s best to exercise to recharge your body. That’s because you’ll probably feel energized in the evening after resting while in need of relaxation to sleep. ^{[9] X Trusted Source HelpGuide Go to Source}

Take a short walk after dinner. You can even invite a friend or take your pet for a walk.
Late afternoon is a great time for a walk! This activity can help reduce stress and keep your body’s circadian rhythms in sync.

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Don’t stress if you can’t sleep forever. While it’s important to stick to a bedtime routine, you can’t force yourself to fall asleep. Instead of constantly rolling over in bed, get out of bed and do something soothing, like reading a book. When you start to feel drowsy, you can go back to bed and sleep. ^{[10] X Trusted Source Mayo Clinic Go to Source}

While it’s a good idea to keep your mind busy, you shouldn’t choose activities that make you more alert, such as playing games on your phone, watching TV, or using the computer.

Create a conducive environment for sleep

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Keep the bedroom clean. If the bedroom is not clean, you will not sleep very easily. We all feel comfortable in a clean room, and surely you want to feel comfortable and relaxed when you go to bed, right?

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Make the bed comfortable. A comfortable bed can help you fall asleep faster. Get some good pillows, good blankets, and good sheets. If the mattress is old, you should probably consider replacing it with a new one as well. ^{[11] X Trusted Source HelpGuide Go to source}

A good blanket is one that you feel comfortable in. Everyone has their own preferences.
You may need to change your bedding seasonally. For example, in the winter, you can switch to cotton or jersey sheets and add an extra blanket. You can also buy a duvet to keep warm. ^{[12] X Research Source}
In the summer, you can choose a softer bed sheet, such as 250-500 cotton or linen. ^{[13] X Research Source} Replace down comforters with thinner cotton blankets.
If your partner, children, or dog take up all the space in your bed, let them all sleep elsewhere. You deserve to have your own space.

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Make sure the bedroom is dark. Light can stimulate the brain and keep you awake. Turn off the lights and avoid using night lights. Block any outside light sources with thick curtains or curtains. If you use an alarm clock, turn the clock face away so you don’t face it. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Do not turn on the TV while sleeping, because the flickering light from the screen will disrupt your sleep.
If you often wake up at night, you can leave the lights dim. ^{[15] X Trusted Source HelpGuide Go to Source}

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Block out any noise. Loud sounds can make it difficult to sleep. Also, sudden noises can wake you up. The best way to deal with noises is to use a white noise machine, fan, or portable air purifier to create a soothing sounding environment. ^{[16] X Trusted Source Mayo Clinic Go to Source}

You can buy a white noise machine that has a variety of sounds for a good night’s sleep, but a fan or portable air purifier is usually cheaper.
You can also wear noise-cancelling earplugs.

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Maintain a cool temperature in the bedroom. A cool bedroom will help you fall asleep faster, as your body will automatically lower its temperature before bed. The temperature in the room can vary from person to person, so choose a temperature that feels comfortable. ^{[17] X Trusted Source Mayo Clinic Go to Source}

In general, the most suitable temperature for sleep is in the range of 16 -20 degrees Celsius ^{. [18] X Research Source}

Relax before sleeping

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Stay away from screens 1-2 hours before bed. The screens here include televisions, phones, tablets and other electronic devices. The light emitted by these screens will keep you from falling asleep or staying asleep.

If you often read before bed, you should not use an e-reader. ^{[19] X Trusted Source HelpGuide Go to source}

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Take a bath or shower with warm water. A warm bath is a great way to start a relaxation routine. It signals the body to cool down to fall asleep faster, which you will also feel more relaxed! ^{[20] X Trusted Source Mayo Clinic Go to Source}

Try adding a soothing scent to your bath water, such as lavender.

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Remember to keep your hair dry and tuck it back if you have long hair. You certainly don’t want your hair to rub against your face while you’re sleeping!

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Relax with essential oils. In addition to adding essential oils to your bath water, you can spray diluted essential oils in your room or bed, apply them to your skin, or use an essential oil diffuser. Lavender and chamomile essential oils are great choices for bedtime.

Lavender essential oil is known for its soothing effects. It helps you fall asleep faster and stay asleep longer. ^{[21] X Trusted Source PubMed Central Go to Source}
Chamomile is also soothing, can reduce anxiety and help with relaxation. ^{[22] X Trusted Source PubMed Central Go to Source}

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Listen to soothing music. Soothing music can help you relax and get ready for sleep. Another benefit of music is that it drowns out annoying noises. Choose slow and relaxing music right before bed instead of upbeat songs. ^{[23] X Trusted Source American Psychpogical Association Go to Source}

For example, you can choose classical music or jams, bluegrass, folk songs or slow country music. Choose music that you love.
Avoid dance music or songs that get you excited.

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Read books in soft light. Reading before bed is a great way to relax. Many people find that they feel relaxed reading a book every night. Use a desk lamp or a reading light to maintain a conducive environment for sleep. ^{[24] X Trusted Source American Psychpogical Association Go to Source}

If you often find it difficult to get out of a book, set a limit on the number of chapters you should read. For example, you could read one chapter a day.
Choose a book with light content. If a thrilling book keeps you awake, pick a book with a slow-paced plot.

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Do yoga or stretch . These exercises can help relax your body and help you sleep better. They will help you at any time of the day, including before bed. ^{[25] X Trusted Source HelpGuide Go to Source}

For example, you can do 3-5 yoga poses or stretch every night to relax your body.
Suitable positions for bedtime include: standing forward bend, spinal rotation, supine fixed angle, and corpse pose. ^{[26] X Research Source}

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Fun with simple hobbies. For example, you can sit knitting in a comfortable armchair for a few hours before going to sleep. The hobby you choose should have a relaxing effect that you can do while sitting.

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Meditation . Meditation is an easy way to calm the mind right before bed. Meditating for even 5 minutes can help, but 15-30 minutes of meditation will be more effective. Just close your eyes and focus on your breath, or follow a guided meditation. ^{[27] X Trusted Source American Psychpogical Association Go to Source}

Try meditation apps like Calm or Headspace.
You can find guided meditations online or on iTunes.
Close your eyes and focus on your breath. When your mind wanders, direct your thoughts back to your breath.
Prayer has the same effect as meditation. ^{[28] X Trusted Source Mayo Clinic Go to Source}

Change the habit

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Only for the bed to sleep and “love”. Do not use the bed as a place to work or study, as this will train the brain to think about the lesson or work even when it is time to sleep. Your mind will be more relaxed and sleep will come faster if you train your brain to associate bed with rest. ^{[29] X Trusted Source HelpGuide Go to Source}

Do homework or other chores in another room. For example, you can use the dining table to work.
If you have to work in the bedroom, you should sit at the desk instead of sitting on the bed. Separating the sleeping and working areas can help the brain associate the bed with a state of rest instead of work. ^{[30] X Research Source}

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Avoid caffeine in the afternoon. Starting the day with a cup of coffee is a good idea, but caffeine is not a good choice to help you feel more energized in the afternoon. Caffeine will remain in the body for many hours after drinking. When it’s time to sleep, it keeps you awake even though you don’t feel the caffeine is still working. Choose caffeine-free beverages from after lunch. ^{[31] X Trusted Source Mayo Clinic Go to Source}

If you want to boost your mood in the afternoon, you can try going for a 15-minute walk to recharge. This is especially helpful if you go for a walk outdoors!
Everyone reacts to caffeine differently, so you may need to adjust your caffeine intake to suit your needs.

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Do not drink alcohol before bed. Alcohol can cause drowsiness, but it can also disrupt sleep. This means you can easily fall asleep but wake up in the middle of the night. ^{[32] X Trusted Source Mayo Clinic Go to Source}

If you drink alcohol, remember to only drink 1-2 drinks in the early evening.

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Quit smoking . Nicotine is a stimulant, so it will keep you awake, and you may even want to smoke in the middle of the night. Giving up the habit of smoking will be the best solution for you to have a better sleep. ^{[33] X Trusted Source Mayo Clinic Go to Source}

Ask your doctor to help you quit smoking. You can take medication prescribed by your doctor, such as Chantixm, or use smoking cessation products such as gum or patches.

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Exposure to daylight. Whether it’s going out to the park for lunch or simply opening the curtains, let daylight stimulate your brain. The sun is a natural signal to your brain that it’s time to wake up.

For example, you can go for a walk outside or take your dog for a walk.
In the winter, you can try using a “light box” that helps the body produce melatonin similar to the effect of the sun. ^{[34] X Trusted Source HelpGuide Go to source}

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Exercise every day for at least 30 minutes . Exercise can help prolong sleep and help you sleep more deeply. You should exercise every day for at least 30 minutes, which can be divided into several sessions to suit your schedule. ^{[35] X Trusted Source American Psychpogical Association Go to Source}

For example, every day you can do 3 sets of 10 minutes each.
It’s best to end moderate- and high-intensity workouts early in the day, such as morning or afternoon. If you like to exercise in the evening, you should finish your workout at least 3 hours before bedtime. Gentle exercises like yoga can be done right before bed. ^{[36] X Trusted Source HelpGuide Go to source}

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Snack at dinner. Feeling hungry or full can disrupt sleep, so it’s best to eat just enough. Schedule dinner for an earlier time, such as 6 p.m., to give food enough time to digest before bedtime. ^{[37] X Trusted Source HelpGuide Go to source}

If you want to eat late, you should choose light foods like cereal, yogurt and bananas.

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Limit your consumption of sugar and simple carbohydrates. Sugar and carbohydrates can cause blood sugar levels to spike and drop suddenly, and this affects energy levels and hunger. In addition, they can also stimulate you to stay awake, leading to difficulty falling asleep and staying asleep. ^{[38] X Trusted Source HelpGuide Go to source}

You don’t have to abstain from carbohydrates! Just remember to choose complex carbohydrates and whole grains. For example, you should eat brown rice instead of white rice.

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Take magnesium supplements. Magnesium helps you sleep longer and deeper. You can take 200-400 mg of magnesium before bedtime. ^{[39] X Trusted Source PubMed Central Go to Source}

Consult your doctor before taking any supplements, especially if you are taking medications or other supplements.

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Try a melatonin supplement as a temporary solution. Our bodies naturally produce melatonin to induce sleep. Melatonin supplements can help you fall asleep more easily. However, you should only drink when absolutely necessary, such as when you really have a sleep disorder, are tired because of the time difference, work in shifts or struggle for hours to fall asleep. Note that long-term use of this product may cause the body to become dependent on the drug and stop its natural production of melanin. ^{[40] X Research Source}

Take melatonin only after talking with your doctor.
You should only use melatonin supplements for a short time.

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Stress control . Unfortunately, stress is a part of life and can make it hard to sleep. You can solve this problem by managing stress. Fortunately, we have many ways to relax. Here are a few easy ways to do it: ^{[41] X Trusted Source Mayo Clinic Go to source}

Yoga
Choose a relaxing hobby
Practice breathing exercises
Color with adult coloring books or apps
Outdoor stroll
Hot shower
Read a book
Write diary
Visit a Psychotherapist

Advice

Don’t let yourself be distracted by wandering thoughts that urge you to turn on your computer in the middle of the night.
Keep a notebook by the bed. If thoughts keep dancing in your head during the night, grab a notebook and write it down.
Read a book before bed, because this activity will make your eyelids heavy and fall asleep.
Create an environment conducive to sleep, not too hot, too cold or too bright. A pleasant environment will often help you fall asleep and stay asleep.
Don’t think about scary things, watch horror movies, or discuss important issues right before bed. They can keep you from sleeping or have nightmares.
Take a relaxing warm bath before bed to dispel stress.
Avoid eating sweets or candies before bed, as sugar can boost energy levels and make it harder to fall asleep. It’s best to eat a snack before bed, such as a banana.

Warning

Sleeping pills are highly addictive. Look for other remedies before resorting to sleeping pills.
If you have frequent insomnia, you probably have a sleep disorder. You should tell your doctor about your symptoms.
You should only take one supplement at a time, and only with your doctor’s approval. Taking more than one supplement at the same time can cause additional side effects.
If you’re still having trouble sleeping, you should see your doctor to rule out potential problems.

Steps