Many of you may be experiencing issues with the quality and quantity of sleep you get at night. Sometimes, even if you have all the time to sleep, you just couldn’t get your eyes closed long enough for that much-needed rest. And the lack of sleep affects your daily life, your health and also your way of thinking. For you, who have been suffering from sleepless nights, here are some tips you could use to improve your life by sleeping better.

Tip 1: Be mindful of what you eat and drink.

Some food contains ingredients that would make your body active and prevent you from feeling sleepy. It would be best to stay away from caffeine-rich beverages like coffee and also food that are rich in sugar. These elements would trigger your body to wake up and could pull you out from your sleep. Avoid eating big meals for dinner for it would give you discomfort when you sleep. Alcohol should also be minimized as it would interfere with your sleep cycle.

Tip 2: Create a suitable and comfortable sleeping environment.

Your room should be ideal for sleeping. A perfect sleeping environment would be one that is cool, quiet and dark. You might want to put up dark and heavy drapes to block outside light from entering through your windows. Also, use earplugs if you can’t stop the noise from nearby rooms or houses. It would also help to get a good mattress that would suit your comfort. Pillows, sheets, and blankets should be chosen carefully too. These and some calming music or scents can help your mind relax and your body give in to sleep. (You can see some great reviews of affordable mattresses at ).

Tip 3: Exercise Sleep would help you stay healthy.

Exercise would help you get that sleep you need. Studies have shown that exercising daily promotes better sleep quality. The harder you exercise the more it would benefit your sleep. However, it is important to keep in mind the time of exercising, too. Exercising right before bedtime would not help you get a good night’s sleep. Although your body would get tired, your mind and other parts of your body would be kept awake to do some specific functions like metabolism, hormone stimulation and more.

Tip 4: Have a regular sleeping schedule.

The body has a natural clock that would tell you if it’s already time to sleep or if you should still be waking up. This clock depends on your routine and schedule to function properly. When you do not have a regular sleeping schedule, that body clock would not know when you are supposed to be sleeping and how long you should stay asleep. You can set your body clock by going to bed at a specific time and waking up at a designated hour in the morning. This might take time to give results, but the outcome would be long-lasting.

Tip 5: Relax your mind before bedtime.

There are ways for you to clear your head and free your mind from all the stress so you could be able to have a restful and peaceful sleep. You can read a book, listen to relaxing music, dip in the tub, or also do some breathing exercises.