Sleep and well-being go hand in hand and getting a good night’s sleep is just as important for your overall health as a balanced diet and regular exercise. If you snore or habitually get up feeling tired or with low energy, you may not be getting the quality sleep your body needs.

Not sleeping well at night can mean more than simply feeling sleepy during the day. It can have long-term effects on your health and your relationships. However, we have good news! It is possible to improve your sleep and well-being with a number of well-documented steps to sleep well at night.

If you learn how to improve your sleep, you’ll be on your way to getting the energy that will allow you to live life the way you want to.

Try applying these simple tips to get a good night’s sleep:


Create sleep routines:
Get your body used to going to sleep and waking up at the same time every day. You will find it easier to fall asleep at night

Understand your personal sleep needs:
A good night’s sleep supposes at least six hours and ideally eight hours of sleep

Spend time in natural light:
Natural light helps our body secrete melatonin, a hormone that regulates the sleep-wake rhythm

Create a suitable environment for sleep:
Make sure your bedroom is airy, quiet and comfortable


Consume caffeine at night:
Avoid tea, caffeinated soft drinks or coffee and even chocolate a few hours before bedtime.

Smoke or drink alcohol before bedtime:
While it is true that alcohol can help you fall asleep it alters brain activity during sleep which in turn will prevent you from getting quality sleep.

Watching TV in bed:
You should avoid reading, eating or working in bed. Your brain should only associate the bed with sleep.

Avoiding naps during the day:
Taking a nap during the day can reduce your body’s need for sleep at night. This negatively affects your sleep and general well-being.

If you have tried these tips for good sleep and still continue to get up feeling tired, it is possible that something else is going on.

It is important that you talk to your doctor to find out if you suffer from sleep apnea.