7 Essential Steps to a Good Night’s Sleep!


Sleep is one of the essential bodily functions and amazingly, we all do it even if to some it’s a nightmare. Sleep has a significant impact on how your body functions during the day. It has a direct effect on both the mental and physical health as well as the general functioning of the body’s systems. During sleep, the body revitalizes and rests to prepare you for the next day. It is also during this time that the body cells produce and release proteins vital for growth and repair of body tissues. Unfortunately, some people do not experience these benefits of sleep as they don’t seem to get enough of it. It is even worse for some people as they struggle to fall asleep and cannot wake up in the morning.

A good night’s sleep is a haven for anyone who had a terrible and busy day. Fortunately, there are several practical ways that you can use to improve your sleeping habits and have a good night’s sleep. The seven essential steps that you can use to have a good night’s sleep are;

 The setting of the bedroom  

Close to 100% of sleep happens in the bedroom; therefore, it is the first thing for you to consider. For a restful night’s sleep, you need the appropriate setting of your bedroom. It means your bedroom should be peaceful, tidy, and welcoming. The temperature should also be at an ambient level that is not too hot or too cold. Also, ensure your bedroom is completely dark. You can achieve this by using blackout curtains, an additional window dressing, and even an eye mask.

Maintain a regular schedule for sleeping 

Routines help us to any change that we desire into automatic and natural actions. Setting a routine of when to have your sleep will make it much easier for you to get a full night’s sleep.

The setting of your bed and mattress  

It is the foundation of having good night’s sleep. Sleeping on a comfortable bed and good mattress makes a massive difference between a restless and a restful night visit SleepingCulture.com for more information. A good mattress or rather a supportive mattress will encourage an excellent sleeping posture to lead to a good night’s sleep. The bed that you choose to sleep on should be of high quality and not too soft or too hard. Also, immediately your bed and mattress wore out, consider getting another one.

No more caffeine   

Caffeinated drinks such as tea and coffee are not bad. However, you should stop drinking them when you are about to go to sleep or even at the end of the day. The caffeinated drinks are stimulants and will make you struggle to get asleep and keep you turning back and forth throughout the night.

 Have a proper diet 

What you eat at dinner has a drastic effect on how your night will be. Some of the best foods that will help you have a good night’s sleep are cherries, chicken, milk, and rice. Avoid taking alcohol, fatty meat, and curry for dinner. The best food listed is essential as they contain serotonin, melatonin, and tryptophan. These substances promote good night’s sleep. The time you choose to take your dinner should also matter and should not be after 7 pm.

 Block out noise 

Noise is a factor that can keep you tossing back and forth throughout the night. Blocking noise from reaching your bedroom starts by shutting your bedroom door as well as the windows. You can also soundproof your bedroom and use earplugs.

Avoid stress and worry  

Psychologists say that most people tend to think of what is stressing them at night. Unfortunately, these thoughts only come when the mind is not preoccupied with something else. Try and avoid stress and worries at night no matter how big the stress it. You can achieve this by thinking of positive thoughts and even placing your hand on the chest to hear your heart-beat. If you are spiritually inclined, you can spend some time praying.

Sleep has a significant impact on every aspect of your life. You spend a third of your life sleeping; therefore, your aim should be making it nothing less than perfect. Through these seven essential steps, you are set to have a good night’s sleep and generally improve your sleep. Always cherish your sleep.

About Author

is an avid Fitness Consultant, Personal Trainer & Editor at FatLossPot. She has helped thousand of people in achieving their fat loss goals & provide them with personal coaching. Hall's fitness tips & plans have been featured in various fitness magazines including Shape, WomenFitness, LiveStrong, Women's Health to name few.