Tips On How to Sleep Better at Night Naturally

Good night’s sleep is as important as regular exercise or a healthy diet. There is more than enough research to prove the negative impact of poor sleep on our health. Furthermore, it can lead to unprecedented weight gain and anxiety issues.

On the contrary, good sleep is beneficial for brain health and staying active all day long. With the inception of technology, seldom do we get rid of scrolling through social media before going to bed. So if you want to make the most out of sleep at night, you need to focus on the below-mentioned tips:


Increase the Natural Daylight Exposure

For your information, the human body has a natural time-keeping click, which is chanted as the circadian rhythm. This clock has an impact on the hormones, body and brain. Thus, helping you stay awake during the morning and sleep at night. Therefore, exposure to broad daylight ensures that the circadian rhythm is healthy.

This compels the daytime energy and improves the sleep duration during high. For those suffering from insomnia, it is best to get early morning exposure to the sun because it can cure their problems by as high as 83%.


Don’t Drink Caffeine During Night

Although caffeine has incredible benefits for the human body, it is still advisable to avoid it in the evening. A study found out that the intake of caffeine can help in improving energy, focus and enhances sports performance. So when you drink coffee during the evening, it will eventually stimulate the nervous system and prevent the body from relaxing.

According to one study, the intake of caffeine worsens sleep, even after it was consumed 6 hours before sleeping. The ideal time to drink caffeine falls between 6 am to 3 pm. So try not to grab a cup of coffee after dinner as it will make it hard for you to fall asleep.


Have a Consistent Sleeping and Waking up Time

Simply put, the body’s circadian function focuses on a certain loop. Therefore, when you have a defined time of sleeping and waking up in the morning, it will improve the long-term sleep quality. According to a recent study, people who had irregular sleeping patterns and went late to bed had poor sleep. There is enough evidence, which has unleashed that poor sleeping can take a big toll on your health.

Therefore, now is the best time to be careful about putting yourself to bed according to a detailed plan. For example, if you wake up at a certain time in the morning every day, you might not even require an alarm to inform you about waking up for work the other day.


Make Your Bed Comfy and Cozy

It will be hard to declutter your body if you don’t have a comfortable bed to sleep on. For example, if your mattress keeps on falling off the bed, you’ll eventually have to wake up every few hours during the night to correct it. Or, if the texture of the sheets is very hard on your skin, letting yourself loose or even trying to have a romantic time with your partner will be a big issue.

Visit to know about the best quality sheets that eliminate the chances of friction between your clothes and the stuff that you sleep on.


Avoid Irregular and Daytime Naps

Although a 15 minutes nap can restore the much-needed energy in the body, still relying on it will make it hard for you to sleep on time. Sleeping at irregular times can have a strong impact on your mind and delay good night sleep. In fact, most people start feeling sleepier during the day and will have difficulty going to bed on time.

According to recent research, a nap of around 30 minutes can boost brain function but longer ones can harm sleep and health. However, you will also find people who take daytime naps, still manage to stay active during the day and sleep in a timely manner.


Avoid Drinking Alcohol

Long story short, having several drinks after dinner can have a negative impact on the sleeping pattern. In other words, overdoing the regular alcohol dose will have a negative impact on every part of your body. Alcohol has always been long associated with sleep apnea, snoring, and disturbed sleeping patterns.

Furthermore, it also alters the melatonin products in the body, which draws a strong connection with the production of the circadian rhythm. While a minimal dose of alcohol is good for the body, overdoing it will be damaging for you in the long run. So now is the best time to avoid binge drinking to protect your sleep health.


Workout Everyday

When was the last time you went to the gym for a detailed workout session or spent a day at the park? If it’s been long, you better work out every day. According to recent research, exercising every day releases endorphins in the brain. They are responsible for decluttering the mind from stress. As a result, we feel relaxed and want some time off from the hectic routine.

Once an individual comes back from the gym and has dinner, falling asleep on time will occur as an organic consequence of it. Even a 30 minutes workout in the gym is highly beneficial for your physical and emotional health. This is enough reason why a large part of the global population drools over early morning meditation and yoga.


Never Eat Late

Eating late has always had a negative impact on sleep quality. Having that said, the quality of your late-night snack will play a strong role in worsening your health. According to one study, a high-carb meal taken 4 hours before going to bed helps people sleep much faster.

Intriguingly, another study has applauded the benefits of munching on a low-carb diet. Experts believe low carb intake before going to sleep can make one feel much lighter and promote good sleep.

Some Interesting Finds That Aids Good Night’s Sleep

Essential oil, eye mask, pillows, mattress, clothes, tech devices and many such products aid good night’s sleep. Have a


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Sleep Night Dress

Wearing clean, loose, and comfortable clothes is a must. Go for fabrics that are friendly for your skin.



Sleep At Night Quotes

  1. “Early to rise, early to bed, makes a man healthy, wealthy, and dead.” — James Thurber, American Cartoonist
  2. “I don’t feel old. I don’t feel anything till noon. That’s when it’s time for my nap.” — Bob Hope, British-American Comedian
  3. “I think it is good that books still exist, but they do make me sleepy.” — Frank Zappa, The Real Frank Zappa Book
  4. “There is no sunrise so beautiful that it is worth waking me up to see it.” — Mindy Kaling, Is Everybody Hanging Without Me?
  5. “No wonder Sleeping Beauty looked so good…she took long naps, never got old, and didn’t have to do anything but snore to get her Prince Charming.” — Olive Green, Author
  6. “I’m so good at sleeping that I can do it with my eyes closed.” — Anonymous
  7. “My mother told me to follow my dreams, so I took a nap.” — Unknown
  8. “You miss 100% of the naps you don’t take.” — Unknown
  9. “I always say ‘morning’ instead of ‘good morning,’ because if it was a good morning, I’d still be asleep.” — Anonymous
  10. “Never go to bed mad. Stay up and fight.” — Phyllis Diller, Phyllis Diller’s Housekeeping Hints
  11. “If you’re going to do something tonight that you’ll be sorry for tomorrow morning, sleep late.” — Henny Youngman, English-American Comedian
  12. “Laugh and the world laughs with you, snore and you sleep alone.” — Anthony Burgess, Inside Mr. Enderby
  13. “A day without a nap is like a cupcake without frosting.” — Terri Guillemets, Quotation Anthologist
  14. “I think sleeping was my problem in school. If school had started at four in the afternoon, I’d be a college graduate today.” — George Foreman, Former Professional Boxer
  15. “No day is so bad it can’t be fixed with a nap.” — Carrie Snow, American Stand-Up Comic
  16. “I love to sleep. Do you? Isn’t it great? It really is the best of both worlds. You get to be alive and unconscious.” — Rita Rudner, American Comedian
  17. “Your eyes water when you yawn because you miss your bed and it makes you sad.” — Anonymous
  18. “No civilized person goes to bed the same day he gets up.” — Richard Harding Davis, American Journalist
  19. “Sleep is like a cat: It only comes to you if you ignore it.” -— Gillian Flynn, Gone Girl
  20. “Dear sleep, I’m sorry we broke up this morning. I want you back!” — Anonymous
  21. “I love sleep. My life has the tendency to fall apart when I’m awake, you know?” — Ernest Hemingway, American Author
  22. “Don’t give up on your dreams so soon, sleep longer.” — Anonymous
  23. “When the going gets tough, the tough take a nap.” — Tom Hodgkinson, British Writer
  24. “Happiness is waking up, looking at the clock and finding that you still have two hours left to sleep.” — Charles M. Schulz, American Cartoonist
  25. “I already want to take a nap tomorrow.” — Anonymous
  26. “I don’t need a hairstylist, my pillow gives me a new hairstyle every morning.” — Unknown


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Author: Swati Gauba

Swati regularly indulges in retail therapy, online. She is an avid traveler. She has a very curious mind and a terrific sense of team and loyalty. She's a constant learner and loves to stay updated in a fast-changing space.