How to sleep well?

Sleep is that golden chain that ties our health and bodies together
-Thomas Dekker

Sleep, indeed, is golden. Sleep is one thing that helps you wind down from the stress of previous day and prepares you for the next day. However, our connection to various devices, our daily stress and various other things make us deprived of sleep. And even if you manage to sleep, you wake not feeling rested.
Here are few tips to help you sleep well and wake up rested

Have a sleep schedule

Make sure you go to sleep and wake up at the same time every day. This will ensure that your body gets used to the sleep cycle and set the internal body clock. Choose a bedtime when you’ll feel tired and exhausted. When you go to bed when you are really tired, you’ll wake up in the morning without any alarm.

Remove distractions

Try to block out all sounds, including the traffic outside or anything that’ll disturb you. Silence your mobile. If necessary, try white sound, so that you can sleep without any noise.
Avoid light inside your bedroom. Keep it dark. Because it is in dark, melatonin, a hormone that improves sleep works better. Also, keep your room cool. Usually people consider 20 degrees to be comfortable, make sure to keep your room temperature comfortable for you. A temperature in which neither you should shiver nor you should sweat.

Say no to devices

Turn off laptop, tablets, mobiles and all devices that emit light two hours before bedtime. Blue light also affects production of melatonin, so it’s better keep those devices away from your bed.

Be mindful of what you eat and drink

Make sure you eat at least two hours before bed. Avoid caffeine after 3pm. Also, you should avoid nicotine and alcohol in the night. Also, try to keep your meal low on carbs at night. If, you are going to have a heavy meal make sure to eat four hours before bed. If, you feel hungry just before bedtime have a small snack like yogurt, a glass of milk or a cup of nuts. You can also drink caffeine-free hot beverage.

Control naps

Daytime naps will interrupt in your night sleep. It is better to avoid day time naps as a whole. If, you have the urge to nap, keep your nap short within 30 minutes. Your nap can be extended only if you have worked a night shift the previous day, so that you can make up for the sleep you lost the night before.


  • Have a sleep schedule
  • Remove all distractions
    • Block out all the noise
    • Make your room dark and cool
  • Say no to devices
  • Be mindful of what you eat and drink
    • No caffeine after 3pm
    • No nicotine, no alcohol before bed
    • Low carb food at night
  • Naps should not be more than 30 minutes


Despite following these, it is normal to have sleepless nights once in a while. But if it occurs often make sure you visit your doctor.

What do you think is the biggest trouble that prevents you from sleeping? Write down in the comments below!

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5 thoughts on “How to sleep well?

  1. Pingback: How to fix a messed up sleeping schedule? – Vibe Inspire

  2. Mari

    I struggle with keeping devices near me before I fall asleep. And also “No caffeine after 3pm” ; – ; Thank you for the kind reminder. I’ll start trying to practice these so I can have better sleep from now on! 🙂

    Mari |

  3. Jaya Avendel

    Turning off devices is an awesome way to get into the bedtime spirit. I enjoy a little light writing before bed, but otherwise try to minimize distractions and go to bed at the same time every night. This also helps me wake up more consistently at the same time! 🙂


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