Are you finding it hard to get to sleep at night?

how to get a better night's sleep
CREDIT: Dmytro-Sidelnikov-bigstock

Everybody functions better after a good night’s sleep and the medical profession have long suggested that 8 hours of sleep works best for most people, but what if you’re caught in an insomniac cycle. It can be one of the most frustrating things in the world as the rest of the world sleeps, your mind is working overtime and sleep feels ever so elusive.

Here are 6 tips to help you sleep better.

Earl Sandoval from suggests,


A change Of diet

Avoid caffeine at all costs. That doesn’t just mean from coffee, there’s caffeine in so many products, including tea and many soft drinks. Even chocolate. Earl suggests foods such as “bananas and Cherries contain tryptophan, potassium and magnesium which are muscle relaxants and thus good for sleep if taken 30 minutes before bedtime”.

Make your bedroom a sanctuary

A peaceful night’s rest comes from an uncluttered mind. So make your surroundings uncluttered. Keep work out of the bedroom, that includes emails. Why not leave your mobile phone out of your room. If you charge it at night, put it in another room. Don’t forget some mood lighting.


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Earl says, “One study found that insomniacs who picked up a regular exercise routine slept better, felt less depressed, and had more energy all day. If working out at night interrupts your sleep, squeeze in a morning run instead. Give yourself enough time to cool off before bedtime.”

Make dinner a light meal

Don’t go to bed full of food it can make you feel very uncomfortable and bloated. Do you know how much energy you use to digest heavy meals? A lot and all that energy could disrupt your sleep patterns. If you’re having trouble getting off to sleep and getting up in the morning it could be to do with heavy meals that are taking a toll on your body.

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Earl says, “Good sex can enhance sleep for both male and female. Men and women usually snap off to a sound sleep immediately after sex.” Why? Well, after sex a chemical called oxytocin is released. This helps with and promotes restful sleep. Hurrah.

Lights out

Try and get your room as dark as possible. Light from TVs, phones or even night lights might send your brain signals that it’s time to get up. Earl says, “Note that even a small amount of light from your cell phone or computer can disrupt the production of melatonin (a hormone that helps to regulate sleep cycles) as well as the overall sleep.”

About the author: Jake Hook
The editor and chief of THEGAYUK. All in a previous life wrote and produced songs on multi-platinum records.