10 Ways to Get a Good Night’s Sleep

Getting a good night’s sleep can be hard, especially if you have trouble falling asleep or staying asleep. But there’s no reason to lose out on the benefits of sleep just because you’re having trouble with it. Here are 10 things you can do to make sure you get enough rest every night:

Avoid caffeine, alcohol and nicotine before bed.

  • Avoid caffeine, alcohol and nicotine before bed. While caffeine may help you get going in the morning, it can also disrupt your sleep at night. It can still be in your system for up to eight hours after your last cup of coffee. Alcohol is another drug that affects sleep quality — depending on the amount consumed, it’s possible to wake up during the night and have trouble falling back asleep again. Nicotine is a stimulant that makes your brain produce adrenaline; this stimulates parts of the brain responsible for wakefulness, which leads to difficulty sleeping later on (or waking up in general).
  • Get more exercise during the day: If you want to make sure that you get at least some exercise every day, then make sure to do so early in the day when you aren’t as tired yet! This will help improve blood flow through out entire body which will allow us feel less “heavy” by evening time when we actually need rest most!

Avoid heavy meals before going to sleep.

When you eat food, it’s digested more slowly at night than during the day. This is because your body produces less gastric acid and digestive enzymes at night than during the day, making it harder for your body to break down food. In addition, some foods take longer to digest than others—especially high-fat and high-protein foods. If you eat these types of foods close to bedtime, they’ll be in your system when you want them out: in your stomach! You’ll feel tired and sluggish as a result of this excess energy being stored in your body rather than burned for energy later on (and there’s no way to burn off calories consumed before bed).

Avoid eating too close to bedtime so that any indigestion doesn’t keep you up all night long!

Get a comfortable mattress and pillow.

If you’re trying to get a good night’s sleep, but find that your mattress and pillow are making it difficult to do so, now is the time for some changes. There are two things at stake here: comfort and quality. A comfortable mattress will keep your spine in alignment as well as help prevent pain from developing. It also allows for adequate circulation and keeps the body properly aligned for proper muscle relaxation—all factors that contribute to a good night’s rest.

A pillow can make all the difference in how well you sleep at night—or not! This important piece of bedding needs to be right for your head size and neck type so that when you lay down, it cradles your neck correctly without causing discomfort or pain (which could wake you up again later). After all, there’s nothing worse than being woken up every hour by an uncomfortable position in which your head has become lodged between two pillows while lying on top of another one!

So what should one look for when buying new bedding? First off: comfort level! You’ll want something soft enough where it doesn’t put pressure on certain parts of our bodies but firm enough where we don’t sink into the mattress more than necessary either (that way we won’t get too hot). Consider how much weight each person who sleeps with their partner(s) puts onto each side of the bed; this information helps us determine whether or not there will be any problems with uneven wear over time since different parts may need replacing sooner than others due solely to wear patterns like these existing within one household only–as opposed no longer having them due

Try to sleep in a cold room.

If you can’t cool the room, use a fan or white noise machine to help drown out the sounds of traffic and other noises. Your bedroom should be dark and quiet, too. That means no bright lights or loud music before bedtime—and definitely no TV in your room!

If you tend to get hot at night, try sleeping in a cold room instead of turning up the heat on your thermostat. Many people like sleeping in extremely warm rooms because it helps them feel more comfortable, but this could actually be keeping them from getting good sleep and staying healthy during winter months when temperatures drop outside.,

Don’t watch television before going to sleep.

One of the best ways to get a good night’s sleep is not to look at a television screen before bed. The light from the TV can actually disrupt your sleep, and even if you’re watching a peaceful nature show, the content may still be disturbing or stimulating enough to keep you from falling asleep. It can also be a major distraction from relaxing when you want nothing more than to get some rest. Television isn’t known for being relaxing—quite often, it’s just the opposite; many people watch TV as an escape from their stressors in life, only to find that they’re feeling worse after viewing stressful content on screen!

Keep your bedroom quiet and dark.

  • Make sure your bedroom is quiet and dark. It’s best to sleep in a room that’s completely dark, as well as quiet—the noise level should be around 50 decibels or less. If you can’t keep the room totally dark at night, try using earplugs or a white noise machine to block out sounds that aren’t part of your dreamscape (like those pesky neighbors who never seem to remember how much they love their pets).
  • Keep your bedroom at a comfortable temperature. The ideal temperature is somewhere between 60-68 degrees Fahrenheit; it’ll help you fall asleep faster and stay asleep longer if you’re cozy rather than freezing! And if it does get too hot for comfort during the summer months, use an air conditioner instead of opening windows—open windows let in too much light from outside sources (including streetlamps), which could interfere with getting some shut-eye before work in the morning.

Exercise regularly, but not right before bedtime.

Exercise can help you sleep better, but not if it’s too close to bedtime. Get at least 150 minutes of moderate-intensity aerobic activity per week—like brisk walking or cycling—or 75 minutes of vigorous aerobic activity, like running or swimming. You should also strength train at least twice a week by doing activities such as weight lifting, push-ups and planks.

Work out in the morning or afternoon when your body is more alert and you’re less likely to be tired after working out.

Read a book or listen to relaxing music before bed.

Reading a book or listening to relaxing music before bed can help you sleep better. This is because it signals to your brain that it’s time to wind down and get ready for sleep.

  • Reading a book
  • If you love reading, try finding something that isn’t too exciting or intense—like James Joyce’s Ulysses! It will signal your brain that it’s time for bed rather than keeping you awake.
  • If you don’t enjoy reading, try listening instead: choose music or audio books (podcasts) than won’t keep you alert; soft music like classical is best in this case.

Take a warm bath or shower right before bed.

To help you get some rest, take a warm bath or shower right before bed. The heat will relax your muscles and open up your pores so that you can breathe easier. The warm water will also help you get comfortable enough to fall asleep quickly.

Use blackout curtains, blinds or shades to keep the light out if you’re having trouble sleeping.

Use blackout curtains, blinds or shades to keep the light out if you’re having trouble sleeping. If you can’t sleep, try to get up and do something relaxing instead of lying in bed tossing and turning. You might want to consider a different mattress if yours is uncomfortable or old enough that it doesn’t provide the support needed for a good night’s rest.

If you have trouble falling asleep because of stress or anxiety, listen to calming music before bedtime with headphones that block out external noises so that your brain doesn’t have anything else on its mind other than relaxing tunes vibrating through your headspace!

Getting a good night’s sleep can be difficult, but there are tricks you can use to get enough rest

Getting a good night’s sleep can be difficult, but there are tricks you can use to get enough rest.

  • Make sure you’re getting enough sleep
  • Make sure you’re getting the right kind of sleep
  • Make sure you get enough sleep for your age and health


Hopefully, this list has inspired you to try some new ways to get a good night’s sleep. If you’ve been having trouble with sleeping, remember that it’s not your fault and there are many things you can do to help yourself. Remember that there is no magic cure-all for insomnia, but if you follow these tips consistently and stick with them over time then they should help improve your sleep quality!

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Dr. Tuchinsky

Dr. Tuchinsky has been “health coach” to thousands of local residents. He has been a popular author and lecturer and has been featured in print media and local TV.