Simple tips to improve your sleep

Simple tips to improve your sleep

By avatarAjdPe |
expert in Nutrition

 Without a good night sleep, we are unable to function efficiently throughout the day. Lack of energy, tiredness, and inability to focus are just some of the many consequences of insomnia. But you don’t have to suffer from this problem forever as there are several ways how to tackle it and bring order to your life. 

Causes of insomnia

Waking up in the middle of the night or having a hard time falling asleep can be caused by many factors. Worries, food, daytime napping, smoking, or lack of exercise are just a few of many reasons. 

Besides this, insomnia can also be caused by serious medical conditions such as a depression, restless legs syndrome, sleep apnea or chronic pain. As a rule of a thumb, if the insomnia is present for a long period of time, you should consult a doctor. 

In the meantime, try to implement some of these tips recommended by doctors. 

Create a routine

Our body and mind are big fans of a routine. If you eat at the same time every day, your digestion will improve. If you go to a bed at the same time every night, you will experience an improvement in the quality of your sleep. Sticking to the schedule is important, even on weekends!


One of the many benefits of regular exercise is that it will help you to have a good night sleep. But be careful not to exercise just before a bedtime as there should be at least 3-4 hours between increased physical activity and sleep. 


If you’re taking medications, be sure to check if they are causing your insomnia. Some pills are known to have caffeine and other stimulants that make falling asleep a challenging task. 

Caffeine and alcohol

I hate to disappoint you, but both coffee and alcohol are off limits at least a few hours before sleep. As a matter of fact, your last coffee should be in the late afternoon. When it comes to alcohol, it might make you sleepy at first, but it will disrupt your sleep later in the night. 


You probably know it, but we’ll repeat it once more. Large meals are NOT recommended in evening. It will wreak havoc on your sleep patterns. In addition to this, your digestive system is slowing down at evening preparing for a sleep. So why make it work more when it clearly doesn’t want?


Your bedroom should be a place of relaxation. Keep it dark, clean and at a comfortable temperature. When you enter the bedroom, leave your worries behind. If you can’t fall into sleep, go out of the bedroom and do some relaxing activity until you become sleepy

Alternative medicine

As we already suggested, if your insomnia is a long-term problem, visit a doctor. Some people are prone to testing alternative medicine though before going to a sleep specialist. 

One alternative option is to buy melatonin, a supplement that is marketed as a treatment to fight insomnia. Another one is valerian that, according to its users, has a mildly sedating effect. Producers of both of these supplements are not required to prove their claims as they are not marketed as medicine but as dietary supplements, so keep this in mind. 

Some people go for acupuncture claiming it helps them to cure insomnia, while others practice yoga or tai chi. Finally, several studies suggested that meditation might be a good way to reduce stress and improve the quality of sleep

We hope these suggestions will prove to be useful to you. If you have suggestions on how to solve insomnia and sleep better, let us know in the comments section. 

#sleep #insomnia 

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