10 handy tips for getting better sleep

May 18, 2017


Some people can sleep at the drop of a hat while others struggle to get those precious ZZZs each night. They either toss and turn in their beds every night struggling to fall asleep or wake up in the middle of the night and find it hard to go back to sleep.

Insomnia doesn’t only affect a person in the middle of the night, its damage often spills over into the next day. Your mood in the morning is often directly affected by how well you slept the night before. You might find it hard to concentrate and be productive the next day at work because of your bedtime battles. Insomnia is nobody’s friend and should be taken care of immediately. Otherwise, you may find yourself walking around like a zombie, unable to function.

Here are a few ways to help you sleep better.


If you share a room with a person who snores loudly or you live next door to a teenager who noisily plays his drums until the early hours, it could make you struggle to fall asleep. Investing in a pair earplugs will help tune out the loud noise.

Keep the clock away

Have you ever woken up in the middle of the night, looked at your clock and groaned inwardly? You count sheep, read a book and close your eyes hoping you’ll get back to sleep. But the sleep won’t come and eventually that sets you up for panic mode because you’re worried about how you’ll get through the next day. It’s better to keep the clock away because it’ll stress you out and prevent you from sleeping.   

Get active

Direct sunlight can help you get the ZZZs you need. Taking a long walk or spending time in the park will not only help you become more creative and productive at work, but will you help with sleep. Getting your daily dosage of vitamin D can help you get that much-needed rest.  


Let’s face it, most people can’t start their day without a hot cup of coffee. It helps jump start the day and makes most people feel reasonably human again. Being a coffee-addict is what gets most people through hectic work schedules. But too much of a good thing can be a bad thing. Drinking too much coffee could be preventing you from getting enough sleep at night.


Your room doesn’t have to feel like you’re in Antarctica, but it should be cool enough so that you can sleep. Sleeping in a cooler room will produce melatonin and help you doze off.  


Make sure your bed is as comfortable as possible. Invest in a bed and pillow that’s soft and gives you support and structure. All duvet covers are not made equal, some leave you hot and flustered, while others leave you cold. Therefore you should consider buying an all-season duvet cover which’ll leave you cool in summer and warm in winter.


A nap during the day could keep the sleep away. You might be exhausted during the day because of hectic schedules. If you sleep during the day, it could disrupt your sleep flow and cause you to not be able to sleep at night. If you’re really exhausted, try to limit your nap to just under 20 minutes.

Take a bath

Take out the bubble bath and soak in a hot tub for 20 to 30 minutes and relax. There are many benefits to soaking in the tub, such as lowering your blood pressure, improving your circulation and helping you fall asleep. The hot bath water will help increase your body temperature and relax the muscles and your mind.     

Blue light

Before you fall asleep each night, you may have a ritual where you scroll through your phone to catch the latest news around the world on Twitter or Facebook. But this could be disturbing your beauty sleep. The blue light from cellphones suppresses the body’s production of melatonin. Melatonin is a hormone in the body which helps lull you to sleep.

White noise

Babies love white noise and if you give it a chance, you might too. You could invest in a white noise machine or install a white noise app that could help you doze off. White noise devices help produce random sounds, such as the rain and thunderstorms in order to help with sleeping.

Getting a good night’s rest should be enjoyed by everyone because it helps you become more productive, healthier and happier.


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