Keys To Better Sleep

Do you have trouble getting a good night’s sleep? Being well rested is essential to your well-being and is a major key in living an energetic lifestyle. Some of the benefits of a good night’s sleep include:

  • You will look and feel your best.
  • Relating to others will come easier with enough rest.
  • You will be a safer driver and be less likely to fall asleep at the wheel.
  • More alertness on the job.
  • You will feel less stressed.
  • Your immune system will be stronger to fight off bugs.
  • You will enjoy life more.

Here are a few things you can do to get a better night’s sleep.

Set Your Body Clock

Decide how many hours of sleep you need and try to stick with it. That’s because we are all creatures of habit. Try not to oversleep too often because this tends to throw your body clock off. If you are tired, try taking a short nap. If you nap for longer than about 30 minutes you may find it hard to fall asleep that night.

Be Wise About Eating and Drinking

Drinking too much fluid late in the afternoon and evening can cause you to wake up in the middle of the night to trot off to the bathroom. Also consuming food and beverages that contain caffeine before bedtime can cause you to toss and turn for hours. Try to avoid coffee, tea, soft drinks and chocolate before going to bed. However, a hot non-caffeinated drink can relax you.

Prepare Your Sleeping Environment

There are a few things you can control in your sleeping environment to ensure a good night’s sleep. Adjust the temperature of your bedroom so it’s conducive to sleeping. It’s usually best to have your room a little on the cool side, but be sure you have enough blankets on your bed. Buy the best mattress you can afford since you’ll spend a lot of time on it. Play calming music and avoid watching television (violent scenes can lead to sleeplessness and nightmares) just before bedtime. Separate your work from the bedroom area so your body knows the bedroom is a place to rest – not work.

Prepare Yourself Physically and Emotionally for Bedtime

Regular exercise during the day will enhance your ability to fall asleep. Taking a warm bath can be helpful. If you are still tense, a back massage can help you relax. Here’s the most important thing you can do once you’ve hit the sack – let go of the day’s worries. Bedtime is a bad time to dwell on problems since worry can keep you tossing and turning for hours!

Seek Specialised Help

A medical condition could be preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep. It’s not wise to take sleeping pills since they can become addictive and can interfere with the body’s own inner sleeping rhythm.



Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large fitness centres and an exclusive personal training studio.

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2 Responses

  1. May 5, 2011

    […] sure you are getting enough sleep.  Regular sleep is important in maintaining optimal metabolic […]

  2. November 6, 2011

    […] Recovery also involves getting enough quality sleep each night. Try not to be watch TV or have bright lights on just before going to bed as it could taking you longer to fall asleep. The body uses the time while you are asleep to recover, both physiologically and psychologically (see Keys To Better Sleep). […]

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