10 Useful Sleep Better Tips to Beat Insomnia

10 Useful Sleep Better Tips to Beat Insomnia

Sleep should be one of your most frequent activities, but unfortunately that’s not always the case.

Many people struggle with poor sleep quality, and unhealthy sleep patterns that they simply accept; overlooking its importance because it’s so commonplace.

Sleep, however, is central to health and healing. That’s why we’ve assembled 10 sleep better tips to help you sleep better and beat insomnia.

sleep better tips

1. Set a Regular Bedtime

Not having a bedtime is one of the best parts of being an adult. Sadly, it’s also one of the worst. It turns out, going to bed every night at the same time actually makes getting to fall asleep easier.

If your body associates at 11 pm with sleep, then that’s when you’ll get sleepy.

sleep better tips

2. Stop Using Electronics Before Bed

Keep them out of your bedroom, for better sleep. Electronics, and their associated functions, promote the opposite of what you want to achieve before bed, which is calm and relaxation.

While technology is wonderful, it can be distracting and the screens alone have been shown to keep sleep at bay. 

sleep better tips

3. Use Mindfulness to Sleep Better

Mindfulness, and its companion meditation, have emerged as great tools against the battle for insomnia.

Mindfulness helps you relieve stress and anxiety, and get in the right headspace for sleep. Find an online resource or download a meditation app to try guided meditation to sleep.

sleep better tips

4. No Late Afternoon Naps

Even though a 4 pm nap sounds delicious, it can signal to your body that sleep time is much further away than it actually is.

In order to ensure your internal clock isn’t upset, make sure that you don’t nap too close to the bed. A noonday nap would be ideal.

No Late Afternoon Naps

5. Wake Up at the Same Time Every Day

The same way a regular bedtime can help ensure that your body has a proper schedule, a regular wake-up time is just as important.

A consistent schedule is essential for ensuring your internal clock is working correctly. 

Wake Up at the Same Time Every Day

6. Do at least 30 Minutes of Exercise A Day

Exercise helps your body in more ways than one. It releases endorphins and helps repair and reset the body in all sorts of other ways. Not to mention it tires you out for bed.

Further, exercise can help improve any respiration problems that might be ailing you, which also affects sleep. 

Do at least 30 Minutes of Exercise A Day

7. Read a Book Before Bed

But nothing too interesting. Don’t indulge in your favorite series before bed, as that might have the opposite effect and energize you.

Non-fiction, particularly in a subject that maybe isn’t your style, would be a good recommendation. Something that will focus your mind away from your day, but won’t get you too excited. 


8. Use a Weighted Blanket

This is one of my personal favorites. A weighted blanket can help you feel secure and safely enshrined, without overheating you.

Designed for specific issues, they have a surprisingly wide-ranging benefit and appeal. Do some research and invest in a quality blanket. 

Use a Weighted Blanket

9. Don’t Toss and Turn

If you can’t fall asleep within 20 minutes of trying, do yourself a favor and just get out of bed.

Although it’s important to have a bed-time, laying in bed unable to sleep increases stress, thus pushing sleep even further and further away.

You’re better served to get up and do some other activity, and then returning to bed once you get sleepy.

Don’t Toss and Turn

10. Sleep with Relaxing Sounds

Besides, sleeping with white noise is also a good way to fall asleep.

Everyone knows about concepts such as White Noise—even brown noise if you’re particularly savvy—but they often view this as sort of a sleep aid, rather than an essential aspect.

The noises you expose yourself to in your sleeping space are part of your sensory background and can really help make getting to sleep easier.

We suggest using ShutEye, and experimenting to find out which noise and relaxing sounds work.

Sleep with Relaxing Sounds

In conclusion, in order to improve sleep and beat insomnia, you should:

  • Set a Regular Bedtime
  • Stop Using Electronics Before Bed
  • Use Mindfulness
  • No Late Afternoon Naps
  • Wake Up at the Same Time Every Day
  • Do at least 30 Minutes of Exercise A Day
  • Read a Book Before Bed
  • Use a Weighted Blanket
  • Don’t Toss and Turn
  • Sleep with Relaxing Sounds

Consider good sleep an investment. If you put in the time and effort, you will receive much more than what you put in.

A healthy mind, and a healthy body, which can improve all other aspects of your life. The sleep better tips we’ve given here largely revolve around daily habits. When it comes to sleep, your night-time routine is extremely important. 

But adopting new habits and practices, such as mindfulness, and exercise, are also important, and may result in more lasting changes. Don’t wait to make a change, start investing in your sleep now. 

More to Read:


Tips to Sleep Better and Beat Insomnia
Tips to Sleep Better and Beat Insomnia


My children are grown and gone, and my husband died a couple of years ago. Always a morning person when I had my family, I find that I’m going to bed later and later, sometimes as late as 4 A.M. How do I change this?

Thank you for your comment. You can force yourself to wake up at 7 am and do not sleep before 11 pm for 2 weeks. No matter how late you sleep, please force yourself to get up at 7 am. Don’t do anything in bed except sleep. I hope your insomnia can be improved. Moreover, we are not doctors. If your insomnia still does not improve after doing this, we suggest you go to Hospital for treatment.

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