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How to Get a Great Nights Sleep

Nodding off at work? Eyes drooping? Yawning repeatedly? These are signs that you may not be getting enough sleep. The recommended amounts of sleep varies depending upon your current stage of life. School-aged children should have 10 or more hours of sleep per night. Teenagers generally require 9-10 hours of sleep per night while adults should get at least 7-8 hours of sleep per night.


So, what if you are getting 7-8 hours of shuteye per night and yet, you still feel tired? Lifestyle modifications should be considered. Some foods have been proven to promote sleep. They are as follows: milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.


Here are seven steps to a better night’s sleep:


1.) Sleep schedule: stick to one; go to bed at the same time every night including weekends, days off, and holidays

2.) Pay attention to what you eat and drink: nicotine, alcohol, and caffeine actually stimulate your body instead of promoting healthy sleeping patterns

3.) Create a bedtime ritual: read a book, take a warm shower, stretch, meditate, listen to soothing music

4.) Get comfortable: make sure your room is quiet, dark, and cool

5.) Limit daytime naps: if you take a nap, be sure it is taken in mid-afternoon and is no longer than 10-30 minutes; any longer and you might have difficulty falling to sleep that night

6.) Include physical activity into your daily routine: physical activity promotes better sleep

7.) Manage stress: take breaks at work, laugh often, restore peace, journal your thoughts


Why is getting a good night’s sleep so beneficial? During the four stages of sleep, multiple processes occur. Some are as follows: muscle repair, hormones that stimulate cell growth are released, tissue growth and repair, energy is restored, blood supply to muscles increases, and a healthy immune system is being supported. By not sleeping long enough and waking up feeling well rested and ready for the day, your body is more likely to function at less than it optimally can and should. A few lifestyle modifications could have you on your way to having more restful and productive days. By going to sleep a little earlier, you can help your body get the rest it needs to live life with more energy and vigor. Make the lifestyle modifications mentioned above a habit. Your body will thank you for it!

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