Sleep Optimization: How to Have a Good Night’s Sleep

how to have a good night's sleep

how to have a good night's sleep

Not exercising just before bedtime and avoiding alcohol and other stimulants can help a person to sleep well. However, it is a correct sleeping position primarily that offers you the most benefits and ensures a good night’s sleep.

Sleep deprivation leads to a poor diet. It also changes the emotions and affects the ability to concentrate. It is therefore important that you try to ensure a good night’s sleep.

A poor sleep pattern may increase the risk of developing various conditions such as obesity.

Enemies of a good night’s sleep include:

  • drinking too much coffee
  • training at inappropriate times
  • following a different routine every day
  • going to bed at different times

When we talk about sleeping well, then the goal is to reduce health risks and improve your physical well-being. The question is how to achieve that goal. The following tips will help you to have a good night’s sleep and will lead to many positive effects on your health.

How to Have a Good Night’s Sleep

Sleep disorders


The first thing you have to do is identify the problems and find natural remedies. Insomnia is the sleep disorder that occurs most often. It affects your quality of life. Identifying the causes and ensuring a good night’s sleep help you overcome this problem.

Sleep apnea:

Another common but much more severe sleep disorder is apnea. It can cause high blood pressure, brain disorders and heart disease, especially heart attacks.

People with apnea stop breathing for at least ten seconds. This happens several times during the night. It reduces the amount of oxygen in the blood. In these cases, medical treatment is essential.

It is not just about sleeping but also about sleeping well…

These tips will help you so that you can ensure a good night’s sleep. A good rest reduces the stress hormones. The result is that the risk of developing coronary and vascular diseases is reduced.


8 ways to get better sleep are:

Adapt to the needs of your body

It is said that an adult person needs 7 to 8 hours of sleep.  Every person is different, however.

Everyone must check for themselves how many hours of sleep they need to feel fully rested and should then try to sleep that number of hours every night. Everything will also depend on a person’s lifestyle.

Do not use stimulants

Coffee, chocolate, tea, soft drinks, and other stimulants will not help you sleep well. You should not consume any of these foodstuffs after lunch so that they do not affect you and your sleep.

Have a light dinner

Have a light evening meal without fats or urine-emitting ingredients. If you eat dinner at least three hours before your bedtime, it will not disturb your night’s rest. It is not a good idea to go to bed hungry either.

You should avoid the following foods: bacon, cheese, nuts or red wine containing tyramine. All these foods release norepinephrine, a substance which stimulates the brain and can keep you awake all night.

There is tryptophan in milk. This amino acid regulates the serotonin levels in the brain. Drinking a glass of milk before bedtime can, therefore, be beneficial.

Eggs and whole grain cereals also contain tryptophan.

Take advantage of the benefits of moving

Regularly exercise in the morning after breakfast or in the afternoon is a way you can use energy that you can supplement during the night.

Physical activity allows the body temperature to rise. We, therefore, do not recommend exercising just before you go to sleep.

Alcohol and smoking

Do not drink alcohol and stop smoking. The conviction that one alcoholic drink will help you fall asleep is only half a truth.

Initially, alcohol does indeed decrease brain activity. Then it affects your sleep.

Dependence on nicotine can also disturb sleep. Follow a fixed sleep schedule, also during the weekend. This will regulate this activity and ensure you have a good night’s sleep.

A short nap can help

If you feel sleepy, the ideal solution is that you go to bed. A short nap of 30 minutes is also a healthy alternative.

These naps help the body relax and will not disturb sleep during the night.

No sound or light and adjusted heating

It is a good idea to turn off the television and the radio at night. If you cannot achieve complete silence, earplugs are a good choice. You may prefer to fall asleep listening to meditation tracks which can easily be achieved wearing a wireless SleepPhone headband which blocks out noises.

Your room must be dark, with a temperature of about 20 ° C.

A few drops of valerian or a tinned tea or chamomile tea before you go to sleep are relaxing and will make you rest more easily.

Some perfumes, essential oils or creams also contain odors that make you drowsy.

The best sleeping position

To lie on your back reduces the chance of damage to the neck. It also reduces the pressure on the lungs and reduces the risk of headaches and insomnia.

According to specialists, sleeping on your left side is beneficial for various health conditions such as:

  • heart activity
  • blood circulation
  • digestion
  • lymphatic drainage

Sleeping on your right side can, however, worsen esophagus reflux.


More tips for healthier sleep habits…

Practice these tips and soon you will have a good night’s sleep every night!




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