Health, Psychology

7 Helpful Tips for Having a Good night’s Sleep


A good night’s sleep plays a vital role in our health in general. There has been an increased rate of obesity in children and adults that is linked to insufficient sleep. Getting less than seven to eight hours of sleep increases the risk of developing heart disease and diabetes. It is very important to make sure we get a good and comfortable night’s sleep for our health. The following are the helpful tips to get a comfortable and good night’s sleep if you have been struggling to get one;

1 . Relax and clear your mind before sleeping

Most people prefer advice on a pre-sleep routine that can help you relax. These relaxation techniques before bed have been proven to improve sleep quality, and are also helpful in treating insomnia. These techniques include a relaxing massage or others including listening to soft music, reading a book, taking a hot bath or even a cup of hot tea can be helpful to make you sleep well.

2 . Create an ideal sleeping environment

Keep your bedroom quiet, and cool, and switch off the lights. For those who have experienced difficulties in getting a good sleep might think about trying to consider how your bedroom environment is affecting them. Try switching off the lights and try sleeping in a quiet place. This tip can be helpful and you will start experiencing a comfortable sleeping atmosphere, which is good for your health. It will also help you avoid waking up tired in the morning due to lack of enough comfortable sleep might ruin your workability.

3 . Be consistent by going to bed and waking up at the same time every day

This is one of the most important things you can do for your body and mind. Going to bed and waking up at the same time every day can help your body create an automatic behavior that will help you consistently refresh and energize yourself for the day ahead. It will allow your body to automatically want to sleep and feel tired when you pass that time. This is because it has already been used to it, try this tip and see how helpful it can be.

4 . Refrain from televisions, laptops, and smartphones before bed.

This is one of the biggest problems that most people are putting themselves into, and it has become an addiction. Try to cut down screen time before bed, whether it is a smartphone, laptop television, or anything. At least get a cup of tea but not caffeine. The blue light emitted from screens mimics daylight and disrupts your sleeping circle, while caffeine can raise levels of alertness and make it difficult to fall asleep.

5 . Try to use a quality and comfortable bed, mattress, and pillow

Not everyone prefers using pillows but if you do prefer make sure you use high-quality and comfortable pillows, the same applies to your bed and mattress. This will help to make your body relaxed and fall asleep easily. You can also avoid neck and back pain as well, by using a high-quality pillow because they are made with high-grade materials that can help you improve the quality of your sleep.

6. Avoid eating late at night

Eating late at night can also have a negative effect on your sleep. Consuming a large meal before bed can lead to poor sleep and hormone disruption. However certain meals and snacks a few hours before bed might help.

7 . Seek help from a doctor

If you can find these tips not helpful or you might have a hard time following them you might want to seek professional help from a doctor. A doctor can prescribe you some pills, or a simpler routine for you to follow in order to solve your problem and finally have a good night’s sleep.


In conclusion, these seven tips are helpful in getting a good night’s sleep. Make sure you create a comfortable sleeping environment, go to bed and wake up at the same time every day, avoid screens and caffeine before bed, use a quality bed, mattress, and pillow, avoid eating late at night, and seek help from a doctor if needed. Following these tips will help you get a good night’s sleep and improve your overall health.

By Deodatus R. Mgembe