5 Tips To Improve Your Sleep

Sometimes, getting a good night of sleep may seem nearly impossible.

If you have ever felt stressed, or have been going through challenges in your everyday life, you know exactly what I’m talking about.

Believe it or not, the nights where you are tossing and turning and waking up every hour, can really affect your life and health.

Here are some tips to improve your sleep and help you sleep through the night.

1. Set a schedule.

I know it can be hard to stick to a schedule when we live such busy lives. However, setting a schedule for our sleep is very important.

It is essential that our bodies become habituated to going to bed and waking up at the same times everyday because this helps us to reset our sleep patterns.

When we sleep for a different amount of time each day, it will have us struggling to fall asleep the next night and you’ll have a hard time focusing throughout the day.

2. Nap less.

As someone who loves naps, I know this one is super hard! If you have been struggling to sleep, I know that the first thing you will want to do is to nap.

Though it won’t be easy, saying no to naps will help you sleep better during the night because you will be less tired. If you must lie down, try to set an alarm and limit your nap for about 20 minutes.

3. Create a good sleeping environment.

It is so tempting to lie down and use our phones or computer before bed. Nevertheless, turning off our electronic devices will help improve our sleep.

Try to eliminate anything that keeps you up at night and focus on creating a good sleeping environment.

Some of my favorite tips are to turn off all of the lights, drink a cup of decaffeinated tea, and to focus on your breathing. All of these things are key for relaxation and will have you sleeping before you know it.

4. Monitor what you eat and drink before bed.

In general, you should try to avoid eating for around two hours before you sleep. Digesting foods can take a while and it can disrupt you in the middle of the night.

In terms of drinks, you should definitely cut out caffeine before bed and limit alcohol. Both can make it difficult to achieve that peaceful night of sleep.

5. Increase your activity during the day.

Nothing will give you a better night of sleep than tiring yourself out during the day. Adding a quick exercise routine will probably make you more tired than you’d think. Try to move around more vigorously during the day and try to not sit for long periods of time.


I know all of these things are easier said than done, but following these tips will help you sleep through the night and it will make waking up that much better and will make your days a lot easier to get through!

Image: iStock

One thought

  1. Great stuff Sarina, love this! 🙂

    I enjoy being up and productive in the morning and sometimes when the cognitive wheels start turning I’m itching to get going. I definitely resonate with point 3, I like to listen to relaxing music before bed and start winding down with less screen time.

    Increased activity definitely helps me sleep more too. Particularly if I’ve been out and about in the fresh air, I find that this really helps me to have a great nights sleep.

    Loving the content, keep doing what you’re doing 🙂

    PS – On a related note, I’m on the hunt for feedback for my new show The HERO Podcast! It’s all about creating healthy habit. The episode with Derek Doepker may be of interest to you where he discusses how to make lasting changes. You can check it out (and maybe leave a short review if you like) here: http://apple.co/2kjNoGN


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