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10 Effective Tips to Sleep Better

If you’re searching for tips to sleep better, chances are you’ve had too many sleepless nights recently. It’s not surprising; the demands of modern life combined with new technologies keep us overly stimulated, making it impossible to sleep better at night. 

For some, it can be a temporary problem (like after a stressful day), while for others it is chronic and affects their daily lives.

If you’re feeling fatigued as well, don’t worry – it is perfectly normal to struggle to fall asleep from time to time. It affects nearly everyone.

But if you regularly struggle to get your recommended 7-8 hours of sleep every night, read on! We have compiled a list of therapist-recommended tips to sleep better and experience peace of mind. 

Establish a Sleep Ritual

A sleep ritual is something that you do every night that helps you to relax and unwind. It is often a specific routine that you follow every night before bed. This can help you get into a relaxed state of mind and make it easier to sleep.

By doing this, you are training your brain to associate going to bed with feelings of calmness and relaxation. Over time, this can help you to fall asleep quicker and stay asleep longer.

Some examples of sleep rituals include reading, writing, listening to music, meditating, taking a warm bath, or drinking herbal tea. Choose something that works for you and makes you feel calm and relaxed.

Track Your Sleep Habits

If you’ve been struggling to sleep for a while, track your sleep habits for a few weeks. Keep a sleep diary and write down what time you go to bed, what time you wake up, how long it takes to fall asleep, any interruptions that may have occurred, and anything else you think might be relevant.

By monitoring your sleep patterns, you can identify potential problems and try to tackle them head-on. Falling asleep is one of the most common problems that people experience. 

If this is a problem for you, keep track of how long it takes you to fall asleep and how long you stay awake after you go to bed.

By keeping track of your sleep, you can identify the root problem and address it before it becomes a serious issue.

Exercise in the Morning

Exercising in the morning can help you to fall asleep more quickly and sleep more soundly at night. High-intensity exercise (e.g. cardio workouts) are best done in the morning since they can be extremely stimulating and promote wakefulness.

If you’re struggling to sleep, you may want to avoid intense workouts at night. Exercises like yoga and tai chi are gentle forms of exercise that can promote calmness and relaxation, and make it easier to fall asleep at night.

Install Blue Light Filter Apps

Blue light emitted from devices such as smartphones and computers can disrupt the rhythms of your body and make it harder to fall asleep. Blue light is particularly harmful to people who suffer from insomnia as it can reduce the production of melatonin – the hormone that makes us feel sleepy.

If you’re struggling to fall asleep, you may want to consider installing blue light filter apps on your devices. These apps block out the blue light emitted by your devices, which makes them easier on the eyes and less stimulating. This is one of the most effective tips to sleep better every night. 

Use Breathing Exercises

Trying different ways to relax can help you feel less anxious and stressed, making it easier to fall asleep. Along with breathing exercises, taking a warm bath is super soothing and can make you feel calm. Pair it with something quiet and enjoyable, like reading or listening to calming music. Mixing these activities can create a peaceful bedtime routine that helps you unwind and sleep better

Try Acupuncture

Acupuncture is an age-old technique for promoting relaxation and inducing sleep. It’s unclear how exactly acupuncture works, but it is effective in treating insomnia and other sleep disorders. If you struggle with insomnia, acupuncture may be one of the best tips to sleep better.  It’s a gentle and non-invasive technique that doesn’t come with any serious side effects.

Take Shower Before Bedtime

Taking a warm shower before bedtime can help you to relax and fall asleep quicker. Some people even refer to taking a warm shower before bedtime as the “hot bath for insomnia”. Warm showers and baths promote sleepiness, relaxation, and calmness. You can make them even more effective by adding a few drops of essential oils to the water – this can help to induce relaxation and make it easier to fall asleep.


If you’ve been struggling to sleep, don’t worry! In most cases, it’s a temporary problem that can be fixed with some simple adjustments to your daily routine. Try out some of these effective tips to sleep better and you should notice an improvement in no time at all.

However, if you continue to struggle with sleep issues, it is advisable to consult a certified therapist. Lack of sleep can lead to serious health damage and negatively affect your life. 

Therapy can help to identify the root cause of your sleep issues.  Therapeutic techniques such as CBT, Hypnotherapy, etc are highly effective in treating sleep-related disorders. 

Consult a Certified Therapist for Your Sleep Issues Today. Call/WhatsApp 91-9321073548 or CLICK THIS LINK to Book a Session with Top Therapists in India. 

Visit the Holistic Living Wellness Studio, an all-around therapy center to help you live a healthy and happy life!

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