Get a Good Nights Sleep

Do you know that feeling after a night of tossing and turning only to wake up grumpy, tired, and weary? We all have those phases where no matter how tired or how much we’re yearning for a good night’s rest, sleep keeps eluding us. Scientifically, about seventeen reasons could be attributed to a lack of quality sleep- and that’s a rough quote. Today, 70% of adults suffer from sleep disorders, and while missing out on your daily eight hours for a couple of nights doesn’t qualify to be termed a disorder, it still is an inconvenience. Sleep is a critical part of human development, more so that it stretches out across all ages. Typically, when we go into the REM cycle, hormones balance out, the body re-energizes, and cells regenerate, giving the body the general vitality boost it badly needs.

Five secrets to sleeping better

When we experience restless nights, we often fixate on drawing that dozy feeling in. While that might work, it’s also one way to frustrate yourself further into insomnia. Quality sleep is usually dictated by several factors- both external and internal. So, rather than attempt to block everything out, experts suggest reading into the signals around you; try getting to the root of your persistent lack of sleep. Is your neurological system trying to tell you something? Or maybe it’s just your LED screen robbing you of sleep. Whichever the case, there are numerous tried and tested tricks to get you to sleep better. Ahead we break down five.

Supplements bet

Melatonin is a sleep-inducing hormone, and while our bodies naturally produce this hormone, it can still be synthesized into supplements. Individuals with severe insomnia are prescribed supplements like Glycine, L-theanine, and Ginkgo biloba. Alternatively, if pharmaceutical sleep-inducing drugs don’t sound like a path you’re ready to take, consider muscle relaxants like hemp for sleep or lavender and chamomile oil which have an equally calming and sedentary effect when inhaled.


Look around you. Is your environment set for sleep? Are your lights mellow? What’s the temperature? Is your favorite T.V show still going off in the background? Minor details like having your location align with the goal; sleep, which requires a level of relaxation and comfort, goes a long way. Sweltering under layers of your favorite cozy blanket on a hot summer night is not the way to get there. Instead, take the first few minutes before getting into bed to prep your bedroom, so it’s conducive enough for a restful night. Silence your phone, infuse your humidifier with essential oils, turn down the lights and invest in comfortable beddings- you’re off to a great start.

Intake watch

We’ll start with the obvious; portions. Well, maybe not so obvious. Most people aren’t aware that moderation is essential for dinner servings. Filling yourself up only sets you for digestive discomfort, whereas going to bed on an empty stomach will have you tossing and turning. Strike a balance! Similarly, coffee, nicotine, and alcohol are stimulants that take some time to wear off your system. That said, if you’re looking to get quality sleep, you will want to steer off clear of them.

Limited naps

Don’t get us wrong; naps are recommended for optimum performance and brain function. However, when you take long naps late in the day, you’ll have a tough chance of falling asleep at night. The trick is scheduling your nap for midday; moreover, try limiting your nap time to no more than thirty minutes; this way, you avoid draining out your night sleep hours.

Consistent patterns

Human beings are creatures of habit; the body is no different. Practices we write onto our systems are exactly what our bodies adapt and enact into our reality and eventually habits. With sleep, reinforcing your eight hours of sleep to the same time every day turns into biological automation; this is what’s referred to as the sleep-wake cycle. Cultivate a habit of going to bed and getting up at the specific same time daily, only adjusting your pattern to an hour late on weekend nights or sleep-ins. This technique simplifies reversion to your usual sleeping schedule

without strain.


Insomnia is a nightmare. The dread of coming home exhausted only to struggle to get in a wink of sleep is unimaginable. Considering the demanding work schedules and lifestyles we lead, sleep sometimes feels like the only break we get to catch. That aside, your REM cycle is the only way you get to charge up before tackling the next day, which makes it all the more critical. Rather than have sleep pile on your plate of daily frustrations, take up the afore-mentioned tips and habits, and if you still find yourself persistently missing out on your sleep hours, reach out to your healthcare provider for professional assistance.