Health & Wellness Articles

7 Hidden Ways to Get Better Sleep

Go From Restless to Well-Rested in No Time

As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix.

Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension).

Your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. But more importantly, these mood swings can affect your relationships with others, and even lead to depression.

But the good news is that, starting tonight, you can improve the quality and quantity of your sleep. Here are 7 ways to get back on track. You’ll be sleeping like a baby in no time!

1. Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.

2. Get yourself into a routine. This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
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Member Comments

  • This is a good article, but I was hoping for some new information. I do everything on this list and still struggle. Medications help at times, but I don't want to become dependent. The only thing I have really found to help (and even this fails sometimes) is to completely exhaust myself each day. - 6/7/2015 11:27:19 PM
    I would love to be able to go to bed and sleep. I have been on Zopiclone for 1 1/2 years now and am afraid to try going to be without it, even though I feel tired. Not sure if I will have withdrawals. I also take melatonin slow release. - 6/7/2015 6:21:36 PM
  • I think sleep is so important that when I nap I do NOT limit it to 20 minutes. The reasons for this are simple. Your body will wake up when it needs to, go with the flow. For every hour that you are sleep deprived will take two hours to make it up. Let your body do its job, and you will be healthier! Just take a nap. If you only have 20 minutes, do NOT take a nap. Wait until you have at least three or four hours, or it is bedtime. None of this 20 minute nap business, it's NOT good for you! - 5/25/2015 1:23:39 PM
  • The tips are good and I do many of them. However, I wake up wide awake at about 3:00 AM ready to start my day. Any suggestions? - 1/4/2015 5:00:56 PM
    I love the article..I suffer from sleep apnea and haven't been using my machine. I finally used it last night and I actually slept 6 hours straight. I woke up feeling better then before had energy to do my morning walk that I haven't done in over a month. I feel alive and ready to take on the day...Denial don't help it just hinders so I'm gonna get that sleep!!!
    - 11/23/2013 11:02:22 AM
  • what about people who work night shifts, or nurses, people who work when they should be sleeping, or work 24 hour shifts (or more) - 11/7/2013 1:47:40 PM
  • After reading all of these tips on how to reset sleepin g pattern and not being able to fast due to hypoglycemia, I will try the follow:

    Be in bed by 10:30 pm and try to sleep around 11 pm latest. No tv, computer by 9 pm.
    Set alarm for 8 am. Eat as soon as I wake up. Excercise and never get comfy no matter how tired I am.

    Repeat until body knows it has NO CHOICE BUT to adjust.

    In the past my sleep pattern would reset naturally within a couple months but I don't want to wait that long considering it's making me gain weight.

    Hope this works! - 10/22/2013 3:48:59 PM
  • Sleep has not been a friend of mine for some time now. I have a 17 month old who had several health issues that seem to impact his sleep, which in turn impacted mine. Now, he has been taken off all of his medications and it has begun to show. I am working on getting a routine that will help us to both get to sleep and get better sleep. Wish me well! - 6/17/2013 3:49:40 PM
  • Does anyone have any solutions for arms falling asleep during the night (besides not sleeping on your side)? My husband often wakes up throughout the night because his arms have fallen asleep. He can only sleep on his back for so long and then back to the side, and then his arm he's laying on falls asleep. Anyone else have that issue? Would a body pillow help? - 4/18/2013 10:11:22 AM
  • shut down the lab top, cumputers , smart phones, tv and get yourself a good night sleep . - 4/18/2013 4:28:39 AM
    I am using a natural supplement to help me sleep, seems to help! I was out of it and could tell the difference! - 1/5/2013 5:22:49 PM
  • My sleep is impacted when I have a really intense day with lots of mental stimutation. My brain just doesn't seem to want to shut down. I to my best thinking while I sleep. Answers to some of the day's challenges are found. Of course need to get up and write them down otherwise they will be forgotten. So this resultsbin tossing and turning and less than optimal # of hours sleeping. Definitely can use some tips in this article. - 11/16/2012 5:50:29 AM
  • Since August of 2001, I would naturally wake at about 1:45 am , as time has declined I have gradually been naturally wake up sooner. I am naturally waking up at about 1:00 am. Days I am unable to fall asleep no later then 7:00 pm, I will be awake 40 to 62 hours. There has been a few incidents when I have been awake for at least 81 hours. Sleeping aide have never had any impact. There is no stress involved. I began walking several miles when waking up but has had very little to no impact. - 9/30/2012 7:35:53 PM
    My problem is not that I sleep too little, but that my hours are quite odd. I am a college student who mostly only has afternoon / evening classes, and I have a seasonal job at a greenhouse. Because I only work weekends right now, and my classes are in the evening, I've fallen into going to sleep at around 4 to 5 am, waking up at about 1 pm. I've always been a major night owl, but this is really not how I want to spend my life. I LOVE nights, but I really miss the daytime. - 9/10/2012 2:00:26 AM
    I have been making a serious effort to get plenty of sleep but for the moment have had to go onto some strong painkillers which make me feel drowsy anyway but am getting between 7/8 hours sleep at night. I am going to bed early instead of staying up when I recognise I feel tired and am beginning to feel better for it. Iactually did not feel hungry when I would normally have gone on eating so hope that I have cracked some of the reason I overeat. merrygerrysanta - 8/7/2012 6:05:08 AM

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