We have all been there. Those days when you wake up feeling quite tired and foggy since you probably did not get a good night’s sleep or you kept getting up in the middle of the night. Many reasons could lead to this, but you must deal with these issues to allow you to get some well-deserved rest. A good night’s sleep is important to allow the body to repair itself and will help you wake up feeling refreshed and ready to tackle the day. Below, we have highlighted a couple of tips that you could use to ensure that you get a night of good, quality sleep.



Get comfortable


No matter how much calming tea you take, you are not going to get a good night’s sleep if your environment is not conducive. For instance, if you have a bad mattress due to many years of wear and tear, your body won’t be comfortable, and you will end up tossing and turning all night. The same case applies if it is either too cold or too hot for you to sleep. The good thing is that all these things are adjustable, as you can invest in a fan or air conditioning system, which will help you adjust the temperature appropriately, depending on the season. You may want to consider getting a good quality mattress if you have had it for too long, since a sunken mattress may lead to back, neck, and posture problems, in addition to interrupting your sleep.



Adjust light and sound


If sometimes you have difficulty slowing down and going to bed, consider the light in your room. Dimming the lights around bedtime enables your brain to slow down and release the hormone needed for you to go to sleep. If you generally stay in an area close to the street or store lights, then put on some heavy drapes on your windows which allow you to block out the light. Moreover, try and avoid screen time before bed, but instead participate in activities that will help to relax your mind and body, such as reading a good book or doing some stretches. Another factor to pay attention to is the sound. For those of you who live in noisy, bustling cities, hoots and loud sounds from motor vehicles and people can prevent you from getting some shuteye. An affordable way to help you deal with this is getting sleeping earplugs. This small tool will do a great deal in blocking out all unwanted external noises, and enable you to go to sleep till morning.



Maintain a routine


We recognize that for some of you, maintaining a routine can be difficult, especially if every day differs. However, for the evening, you could try and maintain a semblance of consistency, as this will enable your body to relax better. Maintaining a routine is especially beneficial for those who have difficulty falling asleep. You could try taking a hot bath every night, doing some stretches, or even taking chamomile and peppermint tea. Whatever steps you choose, be sure to remain consistent and go to bed at the same time every day. With time, you will notice an improvement in your quality of sleep. 



Stay away from stimulating drinks


It is important that you watch what you take as it will affect your body. Drinks that contain caffeine such as coffee or sodas should be taken at about 6 hours before bed, to allow you to wind down easily and relax when you are about to sleep. Moreover, you should also have your dinner early enough since if you eat some type of food too close to your bedtime, it could interrupt your sleep schedule. In case you feel a bit peckish, you could go for a snack such as a healthy sandwich or whole-grain crackers instead of leftover pizza and chips. If you need a drink, herbal teas are wonderful for bedtime.


Some bad bedtime habits that we have could take a while before we kick them out completely, such as unhealthy late-night snacking. However, with consistency and commitment, you will eventually end up doing all the above tips with ease. You could also do this together with your partner or a friend, for a sense of accountability and to allow you to support each other. If you, however, have any underlying issues that may be preventing you from getting a good night’s sleep, you must consult your doctor or a professional about it and get some help. This will help to improve the overall quality of your life.