10 Tips for a Good Night’s Sleep

Good Night's Sleep
A good night’s sleep or no sleep: the choice is yours. Frequent problems with sleep, however, take a toll on your well-being. Gone are those days when life used to be relaxed and easy.

In today’s fast-moving world, we all are running to meet our targets and achieve our goals. Our lives have become hectic and extremely busy. Technology and modern-day inventions have given us many facilities.

But they have also changed our lifestyle so much that it has brought many side effects as well, which have had some negative effects on our health.

Case Study

Steve is a General Manager with a telecom company and a father of a four-year-old son. He leads a very busy life. His work and travel consume half of his day. When he comes back home he plays with his son a little and then goes to his room, makes some phone calls, searches the net, watches television and has his dinner on the bed. The only problem he has is that he struggles to get a good night’s sleep.

Steve is trying hard but is not able to get over this problem and as a result, he has started remaining irritated and complains of frequent headaches. His best friend Randy has asked him to make some changes in some lifestyle so that he can overcome this problem.


A good night’s sleep is very important for our body and mind to feel healthy, fresh and active. Many of us follow the same or somewhat similar lifestyle like Steve and also struggle with going to sleep the moment we switch off the light and retire to bed. The only thing that gets in the way of our Good Night’s Sleep is our lifestyle which has become hectic and uneven.

Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn. ~ Mahatma Gandhi (Tweet this)

Having a sound sleep is not that tough a task. Some minor changes in our lifestyle and daily routine can help us overcome this problem. Read on for what it takes to get a good night’s sleep.

Tip # 1 Sleep as much as needed to feel rested, and then get out of bed. Fix a sleeping time. This will bring regularity and it will become easy for you to fall asleep as your body clock will be set. A routine lifestyle would help you live healthy.

Tip # 2 Avoid sleeping during the day – Another important step towards sound sleep at night is avoiding sleep or naps in the afternoon. If you feel extremely tired, take a power nap of 10 -15 minutes.

Tip # 3 Avoid caffeine. Try not to have tea or coffee at least three to four hours prior to your sleeping time. Having caffeine after a meal (and nicotine at any time) can keep your sleep away at night.

Tip # 4 Exercise  and try doing aerobics, walking or any light exercise early in the evening to release stress. But, avoid exercising at least three hours prior to sleep. Get at least 20 to 30 minutes of vigorous exercise daily, but make sure it’s at least five to six hours before bedtime.

Tip # 5 Drink milk . A glass of hot milk helps. Milk contains some amino acids which are believed to help people get sound sleep.

Tip # 6 Use the bed for sleeping only. Try not to use your bed for eating, working or watching television. Go to bed only when it is your sleeping time.

Tip # 7 Bright lights are a big no-no. Your bedroom should have dim lighting and the temperature should be controlled to have a relaxed sleeping atmosphere.

Tip # 8 Avoid eating within two hours of sleep. Manage your eating time as well. Try to eat light at night. If you cannot manage your day without a nap, make sure that you limit it to half an hour.

Tip # 9 Avoid watching television or playing video games. Avoid any mind-stimulating activities like watching television, playing video games or working on the computer or laptop. Instead read a book, talk a walk or listen to pleasant music.

Tip # 10 Go to bed only when you are sleepy. If you are not feeling sleepy, do not go to bed just to keep on turning over on your sides there. Go to bed only when you are sleepy or ready to retire to bed.

Read more about this at Sleep and Happiness – Are they Connected?


It is not unusual to have a disturbed sleep pattern in this fast-moving and hectic life. We unknowingly slip into a schedule or lifestyle that disturbs our healthy habits. Relaxing before going to sleep with reading, yoga, breathing exercises, soft music and prayer would ensure good sleep everyday.

Sleep is very important for our mind and body. Our body tissues are repaired during sleep. If we do not have a sound 6 – 8 hours of sleep, we will end up feeling irritated, lacking concentration and feeling tired throughout the day.

Laugh and the world laughs with you, snore and you sleep alone ~ Anthony Burgess (Tweet this)

So, be careful towards what your daily habits are. Small adjustment and changes in our routine can help us avoid problems related to sleep and we can wake up feeling fresh and energized for the coming day.


About the Author

Varsha Tyagi is a Master's in Psychology with 5 years of Experience as a Life Skills Coach and a Counseling Psychologist. She has worked with many schools, colleges and corporates as a Counselor and a Life Skills Trainer and dealt with both children and adults. She is currently working as a Life Skills Facilitator with an organization.

Leave a Reply