If you know how to get a good night of sleep, you’ve discovered the secret to tapping into your peak performance for the next day.
Sleeping well is the key to unlocking your superpowers.
You need to refresh and revitalize your mind and body with a good night of sleep if you want to be at your best for the next day whether at work or in your personal life.
Here are just some of the benefits of sleeping well.
- Reduce stress
- Improve mental acuity
- Perform better physically
- Quality sleep is good for your heart
- Reduce your risk of diabetes
- Strengthen your immune system
- Manage your weight easier
- Get in a good mood and stay there
- Reduce inflammation in your body
- Lower your blood pressure
If you’re tired of tossing and turning while growing frustrated as you lie awake unable to get to sleep, your sleepless nights are about to change.
Following are the tips and methods for how you can sleep well consistently night after night.
There are a lot of things here for you to try, so some of the tips and methods are bound to work for you. There are also some great resources at the end to help you implement certain methods we’re going to cover.
Your life is about to improve significantly as you discover how a good night of sleep can transform the quality of your life each and every day.
This post contains some affiliate links. You can see my disclosure about affiliate links here.
Food Can Affect Your Sleep
Watch What You Eat And Drink Before Going To Bed.
What you eat or drink can have an effect on your sleep. Following are some things that are known to help you sleep at night.
Foods
- Dairy products ( milk, yogurt, cheese)
- Fruit (kiwi, bananas, figs, prunes)
- Grains (rice, wheat, corn, oats)
- Nuts and seeds (almonds, walnuts, pistachios)
- Poultry (chicken, turkey)
- Seafood (halibut, salmon, tuna, cod)
Drinks
- Herbal Teas (like chamomile and peppermint)
- Tart Cherry Juice
- Milk
Avoid anything with caffeine and/or alcohol, and don’t eat spicy foods or heavy meals within about four hours of going to bed.
Also, make sure you don’t drink a lot of fluids right before going to bed either so you don’t wake up because you have to go to the bathroom during the night.
Natural Supplements To Help You Sleep
I don’t recommend strong medications to help you sleep because I don’t think that’s a healthy alternative. If you think you need something strong then I suggest you go get the advise of a doctor first.
However, there are a good number of natural supplements that help people sleep better, and following is a list you may want to consider.
See the “Resources” section below for one of the most popular natural sleep aids.
- 5 HTP (5-hydroxytryptophan)
- GABA (gamma-aminobutyric acid)
- Ginkgo biloba
- Glycine
- Lavender
- L-theanine
- Magnesium
- Melatonin
- Theanine
- Valerian root
10 Ways To Help You Fall Asleep
Take A Hot Bath Before Going To Bed.
A drop in your body’s temperature can give your body a signal that it’s time to go to sleep. So taking a hot bath about 90 minutes before going to bed will raise your core temperature, and as it cools it may stimulate your sleep response.
Lower The Temperature Of Your Bedroom.
This works along the same line as taking a hot bath before going to bed. If your body feels a drop in temperature it can signal a sleep response.
For most people a room temperature of somewhere between 60-75 degrees Fahrenheit (15-23 degrees Centigrade) is good. Start at the top of the range and work your way down to find the best temperature for you.
Relax Your Body Through Breathing Exercises.
First take a long, slow breath in through your nose while filling your lower lungs, then your upper lungs. Then hold your breath to the count of three. Next, exhale slowly as you relax the muscles in your face, jaw, shoulders, and stomach.
Wind Down Before Going To Sleep.
Generally speaking, get into a relaxed state of mind before going to bed. If you refrain from doing anything that stimulates your body, or mind, for 30 minutes and then go into your breathing exercises before getting into bed, chances are you’ll go to sleep faster and sleep better through the night.
Have a Sleep Schedule.
Put yourself on a regular schedule where you start relaxing about 30 minutes before you go to bed, and do that at the same time each night. Then wake up at the same time to train yourself to fall asleep and wake up on a certain schedule.
Go To Sleep In Total Darkness.
For some people, even a small amount of light coming in through a window or door can keep them up. So, close your bedroom door and completely block any light coming in through the window. You may want to consider getting curtains that block all light.
See “Resources” section below for some of the best blackout lined curtains you can get for this purpose.
Use Noise To Your Advantage
Even the slightest noises can affect your sleep. Whether it’s traffic passing by, a dripping faucet or something going bump in the night that arouses your curiosity, these audible irritants don’t have to be loud to keep you awake.
You may not be able to eliminate these noises, but you can use noise in the form of “white” noise to cover them up. White noise can come in many forms.
I like to use one that sounds like a constant drone of rushing wind. White noise machines are inexpensive and effective. I started using one about 15 years ago and still use it every night.
On the other hand, if you don’t like noise you can simply use earplugs that you can pick up at just about any drug store.
If you’re not familiar with white noise you can click on the video below for a sample. This is the kind of mundane, monotonous sound that will overshadow other noises that keep you awake.
See below in the “Resources” section for one of the better values for a white noise machine.
Count Slowly Backwards From 100
Instead of counting sheep, counting backwards will help calm your mind and take it off things that may be causing you stress. It’s also a boring task that won’t stimulate your mind like reading a good book.
Get Some Exercise Every Day
A sedentary lifestyle can make it more difficult to fall asleep, so you need to get your blood pumping a little every day.
One simple thing you can do is to hike or take long walks. Or, if you’re up to it then you can do any aerobic exercise for at least 20 minutes like jogging, riding a bike or swimming.
Strength training is another good way to exercise by lifting weights or doing bodyweight exercises. Click here for some good exercises you can do.
Yoga is another way to get exercise that helps to promote good sleep.
One thing to be careful of is not to do any strenuous exercise within a few hours of going to bed.
Get More Exposure To Daylight.
Sunlight plays a significant part in regulating your sleep patterns, so spend time outside every day for at least 30-45 minutes.
Taking a walk everyday can help you take care of two things that will help you sleep better at night: exercise and exposure to daylight.
3 Things That Will Hinder Your Sleep
Do NOT Stay In Bed If You Can’t Sleep.
If you don’t fall asleep within 20-30 minutes, and you don’t feel sleepy, get up and do something that calms and relaxes you. Maybe pick up a boring book to read or listen to some soft instrumental music with your eyes closed. When you start to feel sleepy, go back to bed.
Do NOT Look At Your Clock Through The Night.
If you have trouble falling asleep, do not keep looking at your clock. Knowing that you can’t get to sleep over a long period of time can make you frustrated to the point where it’s harder for you to get to sleep. Turn the clock around so you can’t see what time it is.
Do NOT Take Naps After 3pm In The Day.
For some people, napping through the day can satisfy your sleep requirements so that you don’t need to sleep as much through the night. So, naps (especially late in the afternoon) may make it harder for you to sleep at night. And this can cause a sleep pattern of restless nights with little quality sleep.
Resources – How To Get A Good Night Of Sleep
For Snoring And Sleep Apnea
If you (or the one you sleep next to) suffers from snoring or sleep apnea, you may want to consider the The Stop Snoring And Sleep Apnea Exercise Program.
This solution has worked for a lot of people, and with a solid money-back guarantee it’s certainly worth a try. For more information you can click here or on the image.
Blackout Lined Curtains
For some of us who like the room to be as dark as possible when we go to sleep, these curtains are sure to block light coming in through the windows.
White Noise Machines
This is my favorite tip for getting a better night of sleep… white noise machines. This particular model has been a top-rated choice on Amazon.com
Natural Sleep Supplements
One of the top natural ways to help you get to sleep is called Shut Eye Sleep Aid. It’s an herbal sleep supplement made with valerian root, melatonin, chamomile, magnesium and other natural ingredients. It works great for both insomnia and if you have trouble sleeping due to anxiety.
Conclusion – How To Get A Good Night Of Sleep
Sleeping well is the key to unlocking your peak performance like a superpower just begging you to use it.
The benefits are many and they will help you with your body, mind, emotions and overall well being.
When you put into practice some of the 10 things that are proven to help you sleep, and avoid the three things that hinder good sleep, you’re on your way to a whole new world of productivity, efficiency and better health.
If you have some tips or insights that have helped you get better quality sleep then please share them in the comments below.
Feel free to pin the following image…
- Prostate Issues 101 – Causes, Symptoms & Treatments - February 9, 2023
- Brushing Up On Dental Health – The Ultimate Guide To A Dazzling Smile - February 6, 2023
- How To Overcome Social Anxiety Disorder - August 20, 2020