Health

13 Tips for Getting a Good Night's Sleep

April 05, 2017

photo of bedroom

I must say, I love reading about and participating in different better life/health/diet/habits challenges that we often come across on social media. So, today I decided to write about my first challenge - the Better Sleep Challenge. I plan to check if one can really sleep better thanks to advice that we often find in books, magazines or on the internet. The idea is to incorporate the following tips gradually into my day (or rather night ;) ) routine:

  1. Wake up and go to bed at approximately the same time every day.
  2. Sleep 7-8 hours.
  3. Avoid naps during the day.
  4. Stay away from caffeine 6 to 8 hours before going to bed.
  5. Avoid alcohol.
  6. Don’t eat 3 hours before going to bed.
  7. Avoid watching TV or using your cell phone, tablet or computer 2 to 3 hours before bedtime
  8. Avoid spending time in brightly lit rooms before sleep, or simply put - dim the lights a couple of hours before going to bed.
  9. Sleep in total darkness.
  10. Practice breathing techniques to fall asleep faster
  11. Drink a cup of warm herbal tea an hour before going to bed
  12. Use essential oils that are known for their relaxing properties (lavender, lemonbalm, peppermint, ylang-ylang, sandalwood, etc.)
  13. Eat foods that contain tryptophan or boost melatonin levels in the afternoon (almonds, pumpkin and sunflower seeds, honey, bananas, oranges, pineapples, cherries, oats, rice, etc.)
These are most of the tips I collected that should help you sleep better. In this post I won't go into detail about each advice. As I plan to try them out step by step, I am going to write a weekly blogpost/report about the tips I followed and how and if they helped me sleep better and wake up well-rested. I've already begun to close the blinds each night before going to bed so that I can sleep in complete darkness.

So, what do you say? Would you like to join me in my Better Sleep Challenge?


Better Sleep Challenge: 13 Tips for Getting a Good Night's Sleep
Better Sleep Challenge: 2 More Tips That Can Help You Fall Asleep Faster
Better Sleep Challenge: First Impressions

French language professor by day, writer by night (and day :-)). Lover of all things pretty.

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