Tips for getting a good night’s sleep

Good sleep starts with smart habits—stay consistent, unwind, and create the right environment for rest.

by Team@Lotus

The tips for getting a good night’s sleep are sourced from a National Institutes of Health (NIH) publication, a trusted resource offering expert, research-based advice on improving sleep health. This comprehensive guide covers practical strategies to enhance sleep quality and overall well-being.

Stick to a sleep schedule: Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. 

Exercise is great, but not too late in the day: Try to exercise at least 30 minutes on most days but not later than 2–3 hours before your bedtime to get a good night’s sleep.

Cut down on caffeine and nicotine: Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as 8 hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. 

Avoid alcoholic drinks before bed: Having a “nightcap” or alcoholic beverage before sleep may help you relax, but heavy use robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. 

Avoid large meals and beverages late at night: A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. 

Don’t take a nap after 3 pm: Naps can help make up for lost sleep, but a late afternoon nap can make it harder to fall into a good night’s sleep.

Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your good night’s sleep ritual. 

Take a hot bath before bed:  The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. 

Have a good sleeping environment. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room 

is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Insomniacs often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. 

Have the right sunlight exposure: Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime. 

Don’t lie in bed awake: If you find yourself still awake after staying in bed for more than 20 minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.