Lack of sound sleep can lead to disruption of life. Wakefulness can cause severe fatigue, drain energy and also give rise to illness, if it is not taken care of in timely manner. Additionally, it can adversely affect the concentration power and productivity. Recurrent sleeping disorders can raise the risk of blood pressure, heart diseases and diabetes.

With sufficient sleep, one can notice a significant improvement in their energy and concentration levels. Most people require eight or more hours of rest to feel relaxed and rejuvenated the subsequent day.

Several tonics, over the counter pills and medical gadgets have been developed to help the sleep-deprived people. However, many cases of sleeplessness effectively react to changes in the lifestyle and can be treated by behavioral therapies, exercise, stress control or other related treatment approaches - there are many things to make you sleep better.

Effectual techniques and tips to help you sleep better:


Following a set routine and sleeping at the same time every night can help to develop a sleeping habit and make you feel sleepy at that time.

Free the mind:

Train the brain to turn off by switching off the electrical devices before sleeping. This includes television, computer, mobile phone or gaming console an hour before going to bed. The lights that emits from the bright screens can excite the brain during the time when you might want to wind down and sleep. Additionally, the sound can also divert sleep. Therefore, it becomes essential to unplug the electronic devices at least an hour before going to bed.

Eating Habits:

Eat a small amount of food a couple of hours before going to bed in order to prevent sleeping with an empty stomach. A hungry stomach will sleep difficult to come by and make you remain awake for a long time. Consuming moderate amount of lukewarm caffeine-free beverages before bedtime can enhance the temperature of the body and aids to fall asleep. Conversely, excess amount of liquid can make the bladder full and interrupt sleep.

Foods to Avoid:

Keep away from alcohol before bed as it can hamper sleep later in the night. Additionally, chemical stimulants such as caffeine and nicotine can also disrupt sleep.

Manage the Climate:

Set the temperature of the room a few points cooler and also use a dehumidifier to control the humidity in the room. Excessive heat or humidity might make the room too stuffy and uncomfortable to sleep.

Herbal Tea:

Consuming a cup of chamomile based herbal tea can help to sleep well. Melatonin and valerian supplements in herbal tea contribute to good sleep if it is consumed before bedtime.


Exercising before bedtime can lead to the discharge of endorphins which makes sleep unattainable however; tiring exercise couple of hours before bedtime can boost sleep. The exercise schedule will provide enough time for the endorphins to be released and subside. The outcome will be a body all set for rest.

Be Comfortable:

Opt for a mattress that is hypo-allergenic to avoid sleep interruption caused by allergies. Also, select a mattress that satisfies individual comfort while sleeping. Also, arrange the room with excellent sleep amenities. This can include making the bedroom dark with blinds and having comfy pillows, bed and blankets.

Behavioral Therapy:

Leisure techniques like progressive muscle relaxation and biofeedback can be helpful for soothing the mind and the body before bedtime. Cognitive therapy can alleviate sleep issues linked to uncontrollable worrying.

Treat Underlying Conditions:

Chronic conditions such as arthritis, thyroid issues, Alzheimer's disease, sleep apnea and heartburn can add to sleeping disorders. In most cases, curing the underlying conditions can considerably enhance sleep.

Comforting techniques:

Calm down the body entirely before going to bed. This can be done by taking a hot water bath and massage. These methods can help the body and the mind to relax and in turn, prepare you to sleep.

Stress Control:

Mental disorders like depression, anxiety and stress can have a negative effect on sleep; so can menopause. Obtaining a solution to deal with worry, stress and anxiety can assist in promoting sleep.


Abdominal breathing can assist to relax the body throughout the day as well as while sleeping at night. During abdominal breathing one has to focus on their breaths to get maximum benefit.

These are some of the things to make you sleep better. Overall, getting quality sleep can help to improve the in general wellness of the entire body. These techniques can efficiently aid to obtain sound sleep. By following these tips diligently one can be easily relieved of sleep disorders.