Tips For Getting Better Sleep

All of us take a little time to fall asleep after lying down in the bed. As age progresses, people face problems not only in falling asleep fast, but also in getting a better sleep. As a result, either they do get enough sleep or have a disturbed sleep. If not corrected on time, this situation may reach an alarming stage, ultimately leading to insomnia as well. Your active mind needs to effectively subside by the time night arrives, to make you feel relaxed and ready to fall asleep the moment you crash on your bed. An average person can fall asleep in 15 minutes. It if takes you any longer, read the article and get some valuable tips on how to get to sleep faster and better.
Be regular -  stick to a particular bedtime and rising time. even on weekends, when you may be tempted to stay late or sleep in , stick to the time.
Get lots of daylight – Avoid bright lights at bedtime. Get your dose of daylight daily.
No Nap – Don’t nap during day time. It will kill your sleep during night
Get Plenty of exercise. Do your 45 minutes of exercise daily.
Dine wisely and healthy.


Caffeine. When you drink coffee, or other stuff that has caffeine in it, it takes about 3-4 hours to get most of the caffeine out of your system, and then another 3-4 hours to get it completely out of your system. I normally go to bed around 11-12, and I’m done drinking coffee by 3 or 4pm.
Food. You shouldn’t eat any substantial amount of food within 3 hours of bedtime, it will effect your sleep.
Exercise. You should get 30-60 minutes of exercise during the day, and this will help your body be able to sleep when it comes time for bedtime. However, you shouldn’t exercise within 3 hours of going to sleep.
1. Get up at the same time each day no matter how tired you feel – even on the weekends.
2. Wake up with 30 minutes of mild to moderate exercise, preferable in morning sunlight.
3. Create a conducive sleeping environment – quiet, comfortable, cool and dark.
4. Begin a relaxing pre-bedtime routine at least 20 minutes before bedtime to wind down in preparation for sleep.
5. If you do wake up at night and are awake for more than 15 minutes, get up, go somewhere quiet and write down any thoughts. Return to bed when you feel the next wave of tiredness – they occur every 90 minutes or so and may only last 5 minutes.