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December 27, 2023 2 min read



SereneNap: Navigating the World of Sleep

15 Ways to Help You Get a Good Night’s Sleep

Things to Do in the Day to Help You Get a Good Night’s Sleep

  1. Limit your intake of caffeine: Be mindful of the timing of consuming coffee, tea, or energy drinks, as caffeine can stay in your system for up to 8 hours.

  2. Improve your bedroom environment: Create a relaxing bedroom environment. Avoid working in bed and reserve it for rest and sleep.

  3. Invest in a comfortable bed and bedding: Ensure your mattress and pillows provide adequate support for quality sleep.

  4. Exercise more: Increase daytime physical activity for improved mental and physical health, which positively affects sleep.

  5. Get exposure to daylight: Daylight exposure helps regulate melatonin production, promoting alertness during the day and sleepiness at night.

  6. Reduce your alcohol intake: While a sedative, alcohol can disrupt the quality of sleep later in the night.

Things to Do Just Before Bed to Help You Get a Good Night’s Sleep

  1. Limit blue light: Minimize screen time at least an hour before bedtime to reduce exposure to blue light.

  2. Do a ‘brain dump’: Write down worries or thoughts a couple of hours before bed to declutter the mind before sleep.

  3. Make time for yourself: Prioritize "me time" earlier in the day to avoid late-night scrolling and improve sleep quality.

  4. Reduce nighttime liquid intake: Moderate fluid intake before bed to prevent frequent waking due to thirst or bathroom visits.

  5. Consider your bedroom temperature: Maintain a room temperature around 18°C for optimal sleep comfort.

  6. Keep a consistent bedtime schedule or routine: Set regular wake-up and bedtime hours to regulate your body’s internal clock.

Things to Do at Night to Get a Good Night’s Sleep

  1. Reduce ambient lighting: Use blackout blinds or eye masks to block external light sources for better sleep.

  2. Minimize nighttime noise or distractions: Keep electronic devices away and consider using white noise to mask disruptive sounds.

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