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Fed Up with Counting Sheep? Top 10 Ways to Get a Restful Night’s Sleep

Sleep · By Sleep Health Energy Team · 3 min read

a woman waking up after a restful sleep
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When it comes to getting a good night’s sleep, it is not only crucial for your focus at work, your mood, and your ability to think straight, but lack of sleep has also been linked to a higher chance of developing severe health issues, such as type 2 diabetes, heart disease, high blood pressure, and stroke, according to the CDC.

While there are medications that can help with sleep, healthy habits are the best place to start. So, here are some crucial tips to help you get a good night’s rest.

Have Sex

No, that’s not a joke.

Sex releases hormones and brain chemicals linked to relaxation, and many people find it easier to drift off afterward.

Viagra and Cialis are prescription medicines for erectile dysfunction, not sleep aids. If erection problems are affecting your sex life, talk to a doctor or a regulated pharmacy such as chemistclick.co.uk, and only use these medicines after a medical review, since they are not safe for everyone.

Stick to a Sleep Schedule

Go to bed and wake up every day at the same time. This will mean setting alarms on weekends, but overall, it helps to regulate your circadian rhythm. Try to engage in relaxing activities such as reading, taking a warm bath, or practicing yoga or meditation. Avoid using electronic devices as they emit blue light that can disrupt your sleep.

Make Bedtime Appealing

Your bedroom should be calm, dark, and quiet for you to get a good night’s sleep. Invest in comfortable pillows and bedding, and consider using earplugs and eye masks to block out any noise or light.

Limit Caffeine and Alcohol

Most people drink coffee, tea, or energy drinks, but to get a good night’s sleep, you should avoid consuming these late in the day. While alcohol may help you to feel sleepy, it can disrupt your sleep and is even linked to obstructive sleep apnea.

Get Regular Exercise

Having an exercise regime can help improve the quality of your sleep. However, try to avoid exercising too close to bedtime, as it may increase your energy levels and make it harder to fall asleep due to the increase in adrenaline.

Manage Stress

Stress, anxiety, and mental health issues can and will disrupt your sleep. Consider engaging in stress-reducing activities such as deep breathing, progressive muscle relaxation, or listening to calming music.

Avoid Eating Heavy Meals Before Bedtime

Eating heavy meals before bed can cause discomfort and interfere with your sleep. Try to have your last meal at least two to three hours before bedtime.

Limit Daytime Naps

Pulling an all-dayer can be tricky, primarily if you work from home. However, daytime naps can disrupt your night-time sleep, so if you must take a nap, keep it short (about 20 minutes, as the National Heart, Lung, and Blood Institute advises) and schedule it for earlier in the day.

Natural Sleep Aids

There are many natural sleep aids, such as valerian root, chamomile tea, or lavender essential oil, that people use to relax. The evidence is limited, though, and the American Academy of Sleep Medicine recommends against valerian for chronic insomnia, according to the NCCIH.

The FDA does not approve supplements for safety or effectiveness before they are sold, and valerian should not be mixed with alcohol or sedatives. However, remember, it’s vital to consult with a healthcare professional before trying any new supplement or remedy.

Seek Medical Attention If Necessary

If you have chronic insomnia or other sleep disorders, it’s essential to seek medical attention. Your healthcare provider can help diagnose and treat any underlying conditions that may be contributing to your sleep problems, such as depression, anxiety, or fibromyalgia. For chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the recommended first treatment.

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