Trouble Sleeping? Here’s How To Promote Better Sleep

Sleeping well and good goes beyond just having the “beauty sleep” you need. Come to think of it – if your skin feels fresh and new when you’ve slept well at night, imagine all of the good things it can do to the rest of your body and your health in general. Understandably, it’s going to be so difficult to get up the next day with enough energy for everything else you have to accomplish when you aren’t well-rested.

Trouble Sleeping? Here's How To Promote Better Sleep. Sleeping man in the blue shirt

When you’re on the road to living a healthier life and being more proactive about your health, you’ve got to realize that good sleep is just as important as exercise and maintaining a healthy diet. These all come together, for a more holistic overall improvement in quality of life.

If you haven’t been sleeping well lately, you’re not alone. Many people around the world suffer too. But, it’s not something for you to suffer for the rest of your life.

There are many things you can do to combat your sleeping troubles, starting with the following:

  1. Exercise

Exercise can actually help you sleep better at night, for as long as you time it correctly. Just be sure not to exercise, at least, two hours before bedtime. Otherwise, rather than helping you fall asleep, you may only stay awake.

When you exercise, your body also releases a good amount of endorphins. This is the hormone responsible for keeping people awake. It’s that feeling of being so energized after you’ve worked out. Because of this, you’re able to become more productive and achieve more throughout the day.

A direct result of this spike in energy levels and productivity is that when it’s time to call it a day, your body also finds it easier to go in a state of rest. That’s because you’ve put it under so much work during the day.

If your job keeps you sitting behind a desk eight hours a day, then it’s no surprise that you may find it hard to sleep at night. That’s because your body hasn’t been moving that much. During your break, take a 30-minute run or brisk walk. Then you’ll see all the difference at night, come bedtime.

To ensure you do this correctly, you may also want to consult a sleep doctor or sleep expert for tips on exercise, sleep help, and devices that you may want to use to improve your overall sleep quality.

  1. Increase Bright Light Exposure During The Day

The body goes through a natural clock known as the circadian rhythm. Whatever activities you do regularly, your body gets to remember this. Eventually, it becomes programmed to function at certain hours of the day, and then relax at specific hours too.

Having this kind of rhythm can help you sleep better at night, as your body effortlessly feels the need to relax whatever activity it has been doing.

One good way to achieve this is to increase bright light exposure during the day. This affects your body and your hormones, which tells you to stay awake. Hence, you just get things done faster with all the bright lights than perhaps being at home when your bright light exposure is more subdued.

However, be sure to limit this only during the day. Come nighttime, as much as possible, it’s also best to stay away from bright lights. Otherwise, too much exposure to bright light in the evening can keep you up and awake, making it difficult for you to fall asleep again.

  1. Have A Routine

If you’re a parent with young children and an infant with unpredictable schedules, then this tip may be very hard to follow. But, if it applies to you, then try your best to have a routine. This means getting up and going to sleep at the same time every day.

This routine goes alongside the circadian rhythm discussed above. When you choose an hour when you usually feel tired, falling asleep is effortless. This makes it easier for you to fall asleep faster – and even wake up at the same hour of the day every day, without the need for an alarm.

  1. No Coffee Late In The Afternoon

Coffee is good – but only in the mornings. Even when you feel like it, it’s not a good idea to have coffee late in the afternoon or early in the evening. Chances are, you’re only going to keep yourself up and awake. Generally, it’s recommended not to have coffee, at least, six hours before your scheduled bedtime.

  1. Avoid Sleeping In On Weekends

Yes, there’s all that temptation to sleep in during weekends. Everybody certainly has that feeling. But, you’re going to regret it. Breaking your usual routine won’t just hurt your weekend, but it may also disrupt your natural body clock when the weekdays come again.

Even on weekends, wake up at the same hour that you’re used to. That way, you can still enjoy restful sleep at night. There are many other ways that you can have a more relaxed weekend without having to sleep until lunchtime.

  1. Reduce Long Naps

If you work from home, are a stay-at-home parent, or have the privilege of going home regularly for lunchtime to have a short nap, keep your naps short.

Trouble Sleeping? Here's How To Promote Better Sleep. Chalkboard

As much as possible, you’ll want to limit this to 30 minutes. Otherwise, if you nap for too long in the afternoon, you’ll only feel tired and unproductive early in the evening. When it’s time to finally sleep, that’s when your body is fully awake again.

  1. Wind Down

Stress is one of the biggest contributors to people’s sleep problems. When you’re stressed, it’s a given that before bedtime, there are many things that are running in your mind. This makes it difficult to fall asleep.

Once you arrive home, take it easy and wind down. That way, you can signal your body that it’s the end of the day, it’s time to relax. Meditate, have a warm bath, or read a book. Do whatever it is that can keep you relaxed.

When you do this, you’re letting go of all the stressors you had in the day, making it easier to fall asleep comfortably.


With these tips, now you can finally stop that constant twisting and turning at night because you’re finding it very hard to fall asleep. No matter how busy or how stressed you may be, never neglect good sleep. This is extremely necessary to carry on in the days right ahead of you. Sleep is essential for good overall health, so never take it for granted. Now’s the time for you to put a stop to that troubled feeling you have when it’s time to go to bed.

Be first to comment