If you struggle with your sleep, know that you’re not the only one affected.

In this fast paced world, millions of people are sleep deprived.

To avoid the effets of sleep deprivation such as, depression, obesity, memory loss, etc…

Here are some tips to fall asleep soundly.

let’s dive in:

1. Get more Sunlight


Getting more sunlight during the day can help you sleep better at night.

Now, how does morning light improve sleep?

Exposure to sunlight after you wake up helps to synchronize your internal clock with your environment and promotes a normal sleep time the following night.

The best period to get sunlight is from 6 a.m. to 8:30 a.m.

That’s when our clock is most responsive to its benefits.

Exposure to sunlight later does not provide the same benefit.

That’s why you should get outside in that primetime light period for at least thirty minutes each day.

2. Avoid blue light at night


The goal here is a dark and a gadget-free bedroom.

Our eyes detect and associate the blue light with daylight.

This artificial blue light emitted by electronic screens:

-shuts down via cells the production of melatonin, one of the major sleep-promoting hormones.

– triggers your body to produce more daytime hormones (cortisol).

Get rid of all Electronic devices stimulating you to stay awake like Computers, iPods, televisions, smartphones, etc., at least 90 minutes before bedtime.

Use an alternative activity for nighttime. You can actually open one of those books and enjoy consuming a great story.

When Extenuating circumstances come up, you can use a blue light blocker.

3. Exercise!


Aim to be physically active during the day, By trying to exercise at least 30 minutes, 3 times per week.

Preferably in the morning and not later than two to three hours before your bedtime.

If don’t have that much of a time, go out for a walk in the fresh air for at least 20 minute.

You must be asking, How does exercise relate to sleep?

Tiring out your body, increasing your heart and breathing rate, breaking down your muscles as well as getting a bit sweaty during the exercise, helps to get a sound night’s sleep.

However, to have a positive impact on your sleep, exercising has to be enjoyable.

Don’t take it as a hindrance. It might place more pressure on you and as a result, you push sleep further away.

4. Blacklist: Nicotine, Caffeine, Alcohol



Caffeine is known as a powerful nervous system stimulant.

Its effects can make it hard to fall asleep at night.

Do you need to cut it out completely?

Especially, when we know that caffeine-containing foods are typically delicious such as coffee, chocolate, caffeinated teas, etc…

The key here, is finding a balanced consumption that works for your life and your sleep.

Try to avoid caffeine before bedtime by at least 6hours (preferably before 2 p.m.), to make sure your body has time to remove the majority of it from your system.



Nicototine is also a stimulant.

Something such as bedtime cigarette causes to smokers a light sleep.

Smoking may give you a sense of being relaxed with the first puff.

However, within a short time, the most powerful wake-promoting chemicals will be produced by your brain.

Giving up on smoking would be perfect.

But if you can’t, you should have your cigarette at least 4 hours before bedtime.



Drinking at night, close to bedtime, can make you feel more relaxed and sleepy.

However, in case of a heavy use, it will deprive you from falling into a deeper level of sleep.

Give your body time to get alcohol out of your system before bedtime.

And drink more water to help to nullify the effects of alcohol faster.

5. Naps!

take naps

Naps can help make up for lost sleep.

But taken past 3 a.m. can make it harder to fall asleep at night.

Choose a time preferably after lunch, and nap for no more than 20 minutes.

Now that we’ve learned some habits that either hinder or promote sleep, take the opportunity to change what it’s not working for you.

Please share with us your own experience and why not other methods in the comment section.


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