Get a Good Night’s Sleep and Wake Up Fresh

When was the last time when you got a good night’s sleep?  How many times a week do you wake up more tired than before you went to bed? Or you wake up with a headache, numb leg, or that stiff neck that goes right to the shoulder blade, and you can’t look left or right.

So, what is the connection between sleep, health, and aging? There is a reliable correlation between common medical conditions, speed of aging, and sleep disorders. Someone may have several medical conditions accompanied by daytime sleepiness that they’re getting treated. Still, they don’t feel they’re getting any better. What may go unrecognized is a sleep disorder. Sleep disorders often overlooked that may be causing other conditions.

How to get a good night’s sleep?

There’s are time-proven, simple methods to regain and enjoy your days from the moment of awakening until you put your head down. There are some straightforward things you can do to make your sleeping hours more efficient for you.

Sleeping is as vital as drinking water and breathing air. Quantity and quality are both significant. Most adults need 8 to 9 hours of undisturbed sleep. If you press the snooze button on the alarm in the morning for sleeping in, you have not slept enough. This could be due to getting to bed late, external disturbances, or a sleep disorder.

Go to bed at the same time.

Try to go to bed roughly at the same time and get up at the same time every day. Getting up at the same time in the morning is more critical. Waking up to bright light, like the sun in the morning, will tremendously help. That’s why is getting up in summer is much easier than in winter. You will get to sleep faster if going to bed only when you are feeling sleepy.

Drink coffee in the morning

Stay away from stimulants like caffeine. Drink coffee in the morning. Avoid stimulants in the evening, including chocolate, colas, and teas that contain caffeine. They will delay your slumber and increase the chance of waking up multiple times during the night.

Don’t watch TV in bed.

Avoid watching TV, using a computer or mobile phone, and reading in bed.

Avoid bright light around the house before going to bed, and using a dim light in living rooms and bathrooms before bed can be helpful.

Don’t stress if you can’t sleep.

Don’t stress if you feel you are not able to sleep. It will just make matters worse. You will sleep eventually, no pressure.


Don’t exercise at least 3-4 hours before bed. However, I always advise regular exercise during the day for its many health benefits, including stress relief.

Don’t go to bed hungry. Have a light snack; however, avoid a heavy meal before bed.

Routine procedures help to get sleepy fast. A cup of valerian and chamomile herbal tea an hour before bed can begin a routine.

Avoid looking at the alarm clock when you wake up in the night. It can cause anxiety. This is difficult for most of us, so turn the clock away so you would have to turn it to see the time. You may decide not to make an effort and go right back to sleep.

If you can’t going to be asleep, get out of bed and do something boring, such as counting ships in dim light till you are sleepy.

Keep your bedroom cool.

Keep your bedroom at a comfortable temperature. Not too warm and not too cold. The cooler temperature is better than, the warmer. Around 70 degrees F is ideal.

If you have problems with environmental noise in your bedroom, you can use an earplug.

Alcohol may help you be asleep faster, but it will wake you up throughout the night, although you may not notice it. If you have sleep apnea, the alcoholic drinks make the apnea worse. Some people snore only if they have had alcohol or may snoring got worse if they otherwise snore.

Test for sleep apnea

If you have a sleeping partner, ask them if they hear snoring, leg movements, or pauses in breathing. You may have sleep apnea. If you have any concerns about sleep apnea, see your doctor.

Buy a comfortable bed.

A proper bed and pillow can make a big difference in preventing most sleeping problems. A good mattress provides the right support for different body types and sleeping postures, maintaining back and spine alignment.

Make the necessary adjustments in your lifestyle to help you get a good night’s sleep, feel fresh all day, and have the energy to get you through a busy day. Give yourself a chance for you to age gracefully.


This page aims to contribute to the free flow of information. It is not intended to provide medical advice or make up for the advice of your health practitioner.