Mind. Body. Nutrition.

16 steps to a deeper, sweeter, better sleep

My clients often suffer with poor and interrupted sleep which can be due to a number of factors, diet, not enough exercise, over stimulation from TV and tablets and of course STRESS which then explodes into a multitude of worries that can keep us awake at night.

I was really pleased when Shawn, a content writer at FeedFond.com offered to write these great tips for me to publish here… hope you enjoy his words of wisdom….


Having a sound sleep at night seems farfetched for some people. A good night’s sleep is necessary for a good quality of life. It affects how much energy you have during the day, your productivity levels and maintains a good mentaland emotional balance.

For some people,it’s a daily challenge to fall asleep easily and have a sound sleep. Tossing and turning in bed is a regular routine for many.

Effects of Bad Sleep   

  • The brain may lose its ability to function properly due to lack of good sleep
  • Adults and children suffering from sleepless nights have shown to gain excess weight
  • Increased risk of hazardous diseases is also a common problem with people facing sleep issues
  • People tend to get petulant and short-temperedresulting from not getting a good night’s sleep
  • Having trouble concentrating is also a typical issue for people who suffer from sleeping problems

How to get a Good Night’s Sleep

What we do during the day greatly affects how we sleep at night. Hence it’s a good idea to improve our daily habits and make more healthy choices. Following some simple rules might help us increase our overall sleep quality.

  1. Limit Nap Time

Naps during the day are a good way to make up for lack of sleep but you must be sure to limit it to 15 – 20 minutes in the early part of the afternoon.

  1. Don’t Sleep in

Sleeping in, even on weekends can be a big cause of disrupting your natural sleep-wake rhythm. So be sure not to sleep past your normal waking up hours. Napping in the afternoon would be a better idea.

  1. Maintain a Daily Bedtime Routine

Your body has an internal clock that needs to be tuned to maintain a daily sleep routine. It’s a good idea to go to bed when you naturally start feeling tired. That will make it easier to avoid sleeplessness.

  1. Avoid Light Sources  

One of the most common distractions for sound sleep is the blue light emitted from mobile phones, tabs, computers or TV. So make sure to avoid these 1 to 2 hours before going to bed.

  1. Darken the Room

Make sure the room is adequately darkened when it’s time to go to bed. Heavy curtains or shades on the windows will do the trick. You can also use eye masks to block out the light.

  1. Use Low Light When Waking Up at Night

If you need to get up and move during the night, try installing a dim light in the bathroom or the hallway for safe movement. Use a flashlightinstead, these will make it simpler to fall back asleep.

  1. Time your Exercise Right

Working out is great for speeding up your metabolism, elevating your body temperature and stimulating cortisol. So it’s important to finish your workouts by afternoon.

So it would be best to exercise during the morning and finish all vigorous exercises by early afternoon. Keep in mind, heavy exercise may hamper your sleep, so finish it at least 3 hours before going to bed.

  1. Eat Light at Night

Dinner should fixed time during the earlyevenings and its best to avoid heavy and rich food during this time. Many people tend to get heartburns and upset stomachs courtesy of heavy dinners. This ultimately results in poor sleep quality.

  1. Don’t Drink Too Many Liquids

Drinking too many fluids during the night will surely result in you waking up and frequently rushing to the bathroom. So it’s best to limit your intake of fluids before bed.

  1. Avoid Alcohol, Caffeine, andNicotine before Bed     

Alcohol, caffeine and nicotine, all are known to disrupt sleep due to their stimulant qualities. Alcohol does help relax hence it’suseful for going to sleep, but it might give you a hangover once the effects wear off.

  1. De-stress and Clear your Head  

Residual stress from the day is sure to dominate your thoughts while in bed and drive sleep away. Stress needs to be managed more efficiently.

Maintain a positive and peaceful outlook towards life and set aside time for specific stressful tasks during the day. Having a cool mind will help you sleep better.

  1. Remove Ambient Noise

Noise is a big disruption to sound sleep, so try to block out the noise from outside by using a white noise machine. Ear plugs can also effectively block external noises.

  1. Make your Bed Comfy

Make sure your bed covers are of the proper size allowing you to turn smoothly. Waking up with body aches or a sore back may mean it’s time to choose different mattress toppers and pillows.

  1. Use your Bed to Sleep Only  

Don’t use your bed to watch TV in, work on your computer and so on. This way your mind will associate the bed withsleeping only and it’ll make it easier for you to wind down at night.

  1. Put the Pet Out

While many of us like having our pet dogs or cats in bed with us while we sleep, their movements might hinder our sleep. They’re also a source of fleas, pollen, and fur and are known to trigger allergies.

  1. Visit your Doctor

It’s a good idea to book an appointment with your doctor if your sleeping issues last formore than a month. Sleeplessness might be an underlying symptom ofmore serious health issues which need to be identified.

Also,get a check upto see if you’re suffering from any adverse healthconditions such as acid reflux, depression or asthma.


Having a good night’s sleep is the prerequisite to having a good day. By following these simple steps you can easily ensure that your nights aregoing to be free of tossing and turning and full of sound, peaceful sleeping.

Author Bio:

Shawn is a content writer at FeedFond. A tech-geek and a fitness freak, he loves sharing his ideas with his readers. To read more of his articles, visit FeedFond.com.



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16 steps to a deeper, sweeter, better sleep

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