Top 5 Secrets For Better Sleep

|According to the American Sleep Association (ASA):

"Insomnia is the most common specific sleep disorder,  with short term issues reported by about 30% of adults and chronic insomnia by 10% [of adults].

The ASA also shares that around 35% of adults report getting less than 7 hours of sleep during a typical 24-hour period. That is a staggering amount of people experiencing difficulty getting to sleep at night! Getting enough rest is important for overall health and well-being and it seems that many individuals are not reaching the recommend amount sleep hours per night. 

Some of the impacts of sleep deprivation include:

• memories issues​
• trouble focusing
• issues with balance
• changes in mood or behaviour
• a weakened immune system
• other health issues such as a higher risk of diabetes, high blood pressure, risk of heart disease, and weight gain/loss

Given the high prevalence of sleep issues and the potential risks and impacts of not getting a restful night sleep, it can be important to find ways to get a better night sleep. This guest post will explore five ways to get to sleep easier so that you can avoid the complications of a sleep disorder.

Please note: The information in this article is not medical advice. If you are concerned about your health and well-being, or you are concerned you may have a sleep disorder, reach out to a doctor or health professional for more support.

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Guest Article written by
​Tom Bornasky

Tom Bornasky has a personal goal is to live a healthy lifestyle. In his spare time, Tom loves spending time reading, cooking and flying his drone. During the weekends, Tom volunteers at a local pet shelter.

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Top 5 Secrets For Better Sleep

​What makes us refreshed and feeling a bit better? What makes us rested and rejuvenated? It’s simple ~ getting a good night of sleep. And when you can’t sleep, the next day you can end up feeling pessimistic and having zero energy. Nobody can handle feeling like that for an extended period of time!

Personally, I used to experience insomnia which continued to happen for quite a long time. My health suffered, as did my appearance. I noticed that I wasn't performing well at my job and anxiety started to take over my life.

One day I started researching how to improve sleep and I stumbled upon the resource and website Sleeping Guide which helped me to understand my sleeping habits and improved my ability to get to sleep at night.

I also found out that I had already picked the best items to have in my bedroom. I was pleased to discover that I had invested in the right mattress and supplies such as good quality essential oils that have helped me achieve a good night sleep.

I would also encourage anyone to try out these 5 secrets for creating a better sleep routine which are my all-time favourite tricks.. they work great for me!

1. A Room That Smells and Looks Like a Meditation Nook

​I always loved rooms that remind me of a spa or mediation space. A room lined with pillows that looks pleasant for everything – sleep, work, relaxing or hanging out and having guests. These rooms usually have a pleasant and relaxing scent and I enjoy recreating these aromas in my own bedroom.

It can help to place some scented sticks or incense that release a nice relaxing smell like lavender before dozing off. Some nights I turn on my essential diffuser, add a few drops of essential oils, and sleep soundly throughout the night.

Tip: Learn more about essential oils for emotional wellness!

2. More Nightly Action

​This tip may be obvious for those that have partners or who are in a relationship. These amorous connections are not just about pleasure – being intimate can help you to feel more connected within your body and increase feeling of relaxation so that you can sleep more peacefully.  It also helps to have a good mattress and bedframe – you will sleep like a baby!

Tip: Create a romantic smelling room by creating your own Passion Spray!

3. Easy On The Food Before Bedtime

It is tempting to stay up late and watch movies. This means craving and having lots of snacks and soda or having a heavy dinner like mac and cheese (speaking from personal experience). 

I used to always enjoy a bowl of pasta before bedtime. Sometimes I even had a few glasses of wine. And sometimes I just ate a lot of sugary treats. Let me tell you, this is not the best to have just before trying to get some sleep!
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The secret to better sleep is not to have a full stomach, but to just have enough for digestion. So, replace all those big servings with small healthy snacks and a cup of tea or just water.

4. Remove Stress by Any Means Possible

Easier said than done, right? But, this is a must. Stress destroys health and surely stops you from sleeping. However, rather than reaching for sleeping medication, begin with first trick I mentioned and make your room look pleasant and tidy.

Next, get ready to meditate! Listen to some soft sounds like dolphin sounds or birds chirping, or maybe even some white noise. Alternately, listen to guided meditations and have a relaxing chamomile tea.

I also enjoy listening to listen to motivational speeches for distressing. Those voices guide me to detach from my worries and focus on something else.

Tip: Listen to some mental health podcasts focusing on mindfulness!

5. Alternative Methods For Getting Better Sleep

If you continue to find it difficult to fall asleep or get a good night of sleep, you may want to check in with a health professional to find out what else might be happening for your health and well-being. It can be important to have help if you're finding it difficult to cope on your own!
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Other tips to try out:

• use a sleep mask and earplugs to decrease the noise
• ​turn off your phone or any technology that could disturb you
• use black-out curtains to block out any light so you can sleep in
• try a different pillow, like memory foam, to find the most comfortable one
• create a bedtime routine like having a certain time that you go to sleep 
• you can sleep on a memory foam mattress which adapts itself to your body

Hopefully you find some of these tricks helpful so you can sleep more soundly and start feeling better in your overall health and wellness. Having a sleep routine or ways that help you to fall asleep can help you relax at night and sleep like a baby.

Tip: Learn how to use herbs & essential oils for your health & well-being!

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What are your own tips about getting a good night sleep? Share in the comments below!

More Useful Articles About Sleep & Self-Care

• What Happens When You Love Yourself?
• Gratitude Guide: 7 Days to a Grateful Heart
• The Anatomy of a Great Self-Care Routine

References:​ sleepassociation.org, healthline.com, sleepingguide.org, greatist.com

The links on this page are embedded with affiliate links that I may be compensated for at no additional cost to you. ​