The amount of sleep you get on a daily basis will directly affect your day to day life and your health. Sleep is as important as a healthy diet or good exercise. Failing to take a proper sleep will make an impact on your everyday energy, productivity, body function, knowledge and memory retaining, mood, brain and heart health, immune system, creativity, vitality, and weight.

For some, sleeping has never been a problem while for others they toss and turn trying to even get a wince of sleep. Believe it or not, you actually have way much more control over the quality and quantity of your sleep than you know. By trying out different ways to help you fall into slumber, you can enjoy better sleep, improve your health, and improve how your brain works and how your body feels during the day.

Here are some ways you can try to help you in your bed as you struggle to sleep or even during the day that will guarantee a peaceful sleep at night.


In our world, today with constant gadgets and inventions popping up in every minute, gadgets that help when it comes to sleeping are on the rise. Sleeping gadgets can range from white noise machines to smart mattresses. It is usually advised to keep electronics away from our bedrooms. When it comes to sleeping aids like dodow as-explained at also known as a light monochrome and many others are usually encouraged for those who are having a struggle sleeping.


For sleep quality which is improved and  greater energy for the next day, sleeping supplements and drugs have been proved to be of much use and have helped in ensuring that people fall asleep quickly. A couple of in-store supplements can help induce a relaxed mood and help you get in the mood before bed. When starting, begin with low doses to assess your level of tolerance, and then slowly adjust by either increasing or reducing to best fit you.


We’ve all heard the term that you are what you eat, well in this case what you eat, especially in the hours before bedtime, can greatly affect how your night will be when you go to sleep. Avoid going to bed hungry or stuffed. You might end up getting discomfort which will, in turn, keep you up tossing and turning in tummy aches.

Nicotine, caffeine, and alcohol have to be taken in control. The effect of stimulation experienced when caffeine and nicotine are taken, takes several hours before it goes away and  has a toll on the sleep quality.When it comes to alcohol it might make you feel drowsy when taken, but it will eventually disrupt sleep later in the night


Where you sleep also affects how you sleep and the quality of sleep you get. Factors like:

  • The light exposure, where it is advised to make sure that the amount of exposure to bright light during the day is increased and reduced blue light exposure in the evening which due to its impact on your circadian rhythm may affect the release of melatonin that helps in making you feel relaxed and get deep sleep
  • Creating a quiet room as noise is quite detrimental when it comes to how you get to sleep.
  • Cleanliness and organization of the room and all its furniture ensures how serene and comfortable environment to sleep in gets to be.
  • Temperature control. Making sure that the temperature is on neither of the extremes makes your body feel at peace and thus rest easy.

To optimize your environment, several of the factors above and more (according to what is necessary for you) have to be taken into consideration and make your room more peaceful and enjoyable during and for sleep.


Exercise is one of science’s approved ways to enhance your sleep. Participating in habitual physical activity promotes better sleep with more benefits than drugs and supplements, However, exercising too close to bedtime increases the release of hormones such as epinephrine and adrenaline which tend to make the body more alert and less sleepy.


Right before bed, it is advised to take time to get comfortable. Take a relaxing bath or shower or even just a proper rinse, strap into your comfortable sleeping gear, make the bed more comfortable by clearing unnecessary items from it and it is preferred to use the bathroom right before to avoid having to wake up in the middle of the night to do so.

Sleep plays a key role in our immune system. Sleep is an automatic reset for our body systems and a rest for the body after it has been functioning for quite a while and is one of the most fundamental aspects of our bodies’ overall health. Having less sleep contributes to several long term health issues.

Insufficient sleep has been linked to increased obesity risk, an increase in the risk of developing major and minor heart disease and also type 2 diabetes just but to mention a few. It is clear that for optimal health and well-being, then you should prioritize sleep by assimilating some of the tips above.

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