The Keys to a Good Night's Sleep

Sleep is something that's essential to a productive lifestyle. When we don't get enough, we feel fatigued, don't think as clearly and may find we are grumpy when engaging with others. Problems like stress, your mindset and even the things you eat or drink can all play a role in whether or not you sleep well. 

There are plenty of things that can be done to try to improve the quality of a night’s sleep. Some basic lifestyle changes are usually the first step. If things are still troublesome after changing up a sleep routine, it’s very possible that there may be a medical issue in play. If you’re interested in improving your night’s sleep, then keep reading for some useful tips.

Only Use Your Bedroom for Certain Things

Many people eat in their bedrooms, lie in bed to talk to friends or even try to get work done while in the bedroom. If you can relate, that may be why you're having trouble drifting off to sleep. You've become accustomed to doing a lot of other things in the bedroom, and your body is primed to potentially participate in them. 

Quite simply, you need to change how you view your bedroom. If there’s a television, it’s good to take it out. While some people like to fall asleep to TV, it’s easy to get absorbed and not fall asleep. Items like a desk should be moved to another room to keep work life separated from nightlife. Ideally, just use your bedroom for intimate activities and sleeping.

Pay Attention to Your Eating and Drinking Habits

Some people can't fall asleep for hours after they drink caffeine or have heavy meals. If you suspect your trouble sleeping is related to the things you're eating or drinking, keep a diary for a month to record both your sleeping and eating schedules. From there you should be able to spot a pattern. It’s also worth noting that the food that’s eaten before sleep can affect dreams and the quality of sleep, not just falling asleep. 

Breaking the cycle isn’t too hard. The key is establishing a routine. If there’s a set area of time that may be ready for sleep, it’s easy to stop eating or drinking any stimulants further before this time. 

Practice Pre-Slumber Meditation

Life is incredibly stressful. Work can be difficult. Family life is full of complications. Financial problems can lead to serious stress. If you find you're typically so anxious about the usual stresses of life that sleep seems like a virtual impossibility, start coaching yourself through some guided meditation. Choose medications that promote relaxation. Meditation is something that doesn’t work really well immediately. Meditation is something you should get better at over time, so it's worth doing regularly even if you find it frustrating at first. 

Consider Your Bedding

While there’s plenty of lifestyle options, it’s entirely possible that part of your trouble sleeping is because the bed you’re using isn’t good enough. Spring or hybrid mattresses help people who need stiffer beds. Memory foam can be especially comfortable and relaxing. 

Pillows also play a crucial role. Choose a pillow that’s specifically designed for your sleeping style. Side sleeper pillows are designed differently than back sleeper pillows. Control temperature as well. Try a different fabric for sheets and pillowcases to try to bring the temperature closer to comfortable for a perfect night’s sleep. Some people enjoy weighted blankets as well. They find the extra weight comforting.

Medical Disclaimer: The information presented on are for general informational purposes only, the writer may not necessarily have medical or scientific training. This information is not reviewed by a physician. Some of these articles may contain information about treatments or the use of a pharmaceutical product that has not been approved by the U.S. Food and Drug Administration. does not endorse any specific product, service or treatment. Results on any service or treatment may vary from person-to-person.

This article should not be considered as medical advice. Do not delay or disregard seeking professional advice from a certified doctor or other qualified healthcare provider. Always speak with a doctor before starting, stopping, or changing any prescribed care or treatment plan. provides this reading material as a helpful resource, but it should never be a substitute for professional medical advice, care, diagnosis or treatment from a medical physician, a certified personal trainer, a therapist, a dietitian, or a nutritionist. If in a medical emergency, call a doctor or dial 911 immediately.