5 Tips to Get a Good Night's Sleep(EVERY NIGHT!!)

We have all been there at some point, however, if you are a lucky one and sleep like a 'log' each night and feel fully rested every morning you probably do not need these tips for yourself.

For the rest of us who regularly wake up throughout the night, feeling tired and sluggish, these tips will benefit you tremendously. They will ensure you have the best chances for a restful sleep and turn a positive colour for your day ahead.

Here are some of the benefits:

• Fall asleep a lot faster, no more steering into space.
• Enjoy uninterrupted sleep, no more waking up and messing with your sleep cycles.
• Wake up fresh and ready to start your day, no more dragging yourself around.

1. Go to bed at the same time each evening.

Our body has its own clock which is referred to as circadian rhythm or your sleep/wake cycle. This clock ensures you feel tired at night and awake during the day.

Same as a habit, the more you execute the same pattern the better it sticks. The clock will work at its maximum capacity and effectiveness when you will have the same sleep pattern each day, meaning you should go to bed same time, every time.

The problem with the circadian rhythm appears when you have irregular sleep patterns and go to bed at different times each day throughout the week.

The solution is to identify what time you start feeling tired and ready for bed and try to stick with that pattern. This should increase your chances of a good night's sleep.

2. Stop consuming caffeine six hours before bed.

Coffee is awesome and I love it to the core, however, is not great for our sleep. Caffein is a wide used stimulant and that's the reason millions of people drink coffee throughout the day. However, is important we realize that coffee wears off very slow from our system.

So take into account when you drink coffee throughout the day that you should allow yourself a free caffeine window of at least six hours before going to bed.

Also be wary of the products that contain caffeine, like chocolate, protein bars, some fizzy drinks and tea. You might think that decaffeinated coffee is the solution, well sorry to inform you, it still contains caffeine.

3. Create an environment that helps you sleep,

You might want to take into consideration removing light from your bedroom, like bright digital clocks near your bed, bright glaring lights and covering your windows. Also, is your matters comfortable, or it just makes you toss and turn at all times?

We should think of our bedroom as a place of refuge from everything that might distract and keep us awake. The good news is that you can re-arrange to your liking and make it as comfortable as possible.

Here are some ideas that will help you:

• Dim lights
• If you have a digital alarm clock just turn it around to avoid the light.
• Invest in a comfortable mattress and pillow
• Remove any source of distraction, such as TV
• Use white noise to mask annoying sounds like your neighbours or traffic.

4. Turn off your electronic devices at least an hour before sleep.

Gadgets are a big part of our daily life right now, they help us connect with friends, pay bills, find our recipes for dinners, and help us get a ride when we need them.

Well, the same gadgets can disturb our ability to fall asleep. If you tend to use your tablet or phone right before bed, do not wonder why you feel fully awake. Researchers have found that the blue light emitted by our devices can disturb our circadian rhythm.

So please put aside your device before bet, at least an hour.

5. Daily exercise.

Exercises will have the benefit to put you to sleep every night without mistake, and also you will wake up more energised and have better-quality sleep.

The harder you exercise tought the day, the greater the effect will have when it's time for bed. With this said it doesn't necessarily mean you will have to hit the gym each day and go into bodybuilding mode. Even a 10-minute brisk walk can do wonders for our sleep. For me is the dog walk in the evening. By the time I get close to home, I am already getting sleepy.

These subtle effects might take a few weeks in the beginning before you notice anything. But rest assured the quality of your sleep will improve.

What If You're Still Unable To Sleep?

If you tried all the suggestions above and mix them and are still unable to fall asleep, it's time you seek professional advice. 

Chronic sleeplessness is a serious issue, it can sap your energy level, make you irritable and impair your ability to focus. Sleep disorders are often known to wreak havoc on your ability to make rational decisions, and insomnia also leads to depression.

If your sleep has persisted for more than a few weeks, please seek the help of a professional.

Check our Doodle story on YouTube