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To be able to survive the basic things that a living being should do are eating, drinking water, and resting. Sleeping is an essential part of our schedule and one needs at least 7 to 8 hours of sleep daily. Many people who suffer from disorders like insomnia or anxiety have some trouble sleeping, and it becomes very hard for them to work normally during the day.

If there is a lack of sleep ones will feel sluggish the next morning and won’t have the energy or enthusiasm to work the next day. Sleeping not only helps refresh and restore our muscles but also releases a special hormone called melatonin. Melatonin helps in flushing out all the toxins from our bodies.

Few Tips To Sleep Like A Pro

Consume Low Glycemic Index Food Before Going to Sleep

Sometimes even after sleeping for 8 to 10 hours you wake up in the morning and end up feeling tired. Having a pre-bed snack just before sleeping helps a lot in this case. Sometimes due to low sugar levels, one might experience morning sickness or fatigue. This can happen due to overnight fasting or eating dinner early.

Therefore, having a small healthy snack before bed can prove beneficial for a good sleep. You can eat some yogurt or slices of apple which will help you feel relaxed upon waking up in the morning. You can also mix some flaxseed oil in your snack which enhances cell repair and makes you feel less fatigued.

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Having Ice Baths to Induce Sleep

Hot baths might have a link to the secretion of more melatonin, but cold baths also help a lot in relieving stress and inducing sleep.

One can have an ice bath one hour before going to bed. You just need 2 – 3 packs of ice poured into your water-filled tub. After the ice gets 80% melted you can take a relaxing bath.

For beginners, it has been advised to first submerge their lower body, and then slowly move towards submerging their whole body. This process calms your body and mind which helps sleep better.

Keeping a Check What Time You Eat Your Meals

One must follow a definite routine of eating meals. It is necessary to have a scheduled time for eating every meal. This helps in the proper releasing of hormones like melatonin, ghrelin, leptin, etc. that affect the sleep cycle.

This also helps in synchronizing your biorhythm. Also, it is advised to eat at least 3 hours before your bedtime. This way, you will feel lighter and there won’t be any acid reflux in your body as you will have enough time to digest your food before sleep.

Take a 20-minute Power Nap and Ultradian Multiple

Your mind can question what is a power nap. A power nap is a short duration of sleep that a person takes for about 20 to 30 minutes. 

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Which helps them to restore their energy and increase the performance of work.

These work like wonders for few people who don’t get enough time to sleep. You can have a shot of espresso and then set your alarm for 20 minutes to take a caffeine nap without any sleep disruption.

You can take longer nap tests which are called ultradian, and they are usually multiples of 90 minutes.

Making Proper Sleep Routine

Disturbed sleep means one having trouble falling asleep It can take him more than 2-3 hours to fall asleep. In these situations, one can plan out their next day so that their mind will be under pressure to not stay awake till late at night as they will have to get up early the next morning.

Another thing one should do is to avoid reading fictional books before bedtime. Fictions engage or preoccupy your mind with thoughts about what would happen next and imagining climaxes. Rather one should read books that demand their attention in the present state.

Use of Comfortable Bedding

Your bedding along with accessories like pillows, blankets, etc. has a lot of effect on your sleep. You must have a comfortable mattress and if you are sleeping on an uncomfortable one then it will give you a lot of back and body pain and also cause a lot of night sweats. If you want,  you can invest in an expensive headboard which will be very comfortable.

The headboard is an upright panel that is placed or found behind the head of the bed where you can rest your body. It has a modern design that attracts people. The luxurious and soft upholstery gives the feeling of relaxation. It can be a good option for all bed frame sizes. It will give you comfort whenever you are reading a book or doing some work or resting your head on it.

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Exercising regularly helps a lot in falling asleep faster. It is advised to do some light exercises like walking or jogging for at least 30 minutes every day.

This helps in the release of happy hormones and exercising also helps in proper blood circulation in the body which enhances your sleep.

Switching Off Your Devices and Gadgets

It is important for you to not use your devices at least 1 hour before bedtime. You must avoid using your phones, tabs, and other gadgets at night as their screens emit blue light which stimulates our brain and doesn’t let us sleep properly.


These are the few tips one can follow to have a good night’s sleep. One can also try other methods like sleeping with a heavy-weighted blanket. One can use natural noises like the rustling of leaves or the chirping of birds that would help you to fall asleep faster.

There are other devices like a white noise machine that cancels out all the loud disturbing noises around you like traffic horns, etc. One must also follow a sleep-wake schedule which will synchronize their BIO clock and this way you will automatically feel sleepy at your scheduled bedtime.

Who Is The Author?

Evie Mills

Who is an Outreach Specialist at She is also passionate about writing. Her key areas of

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This post has been curated by a Longevity Live editor for the website.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.