Getting a good night’s sleep plays such a huge role in your overall physical and emotional health. When you don’t get enough sleep it can have negative consequences that are both short and long term. Start getting a good night’s sleep to start feeling better and stop being tired all of the time. By getting the right amount of quality sleep you can start improving your quality of life.

Here are 5 things you can do to start sleeping better:

Establish a Routine

If you are a parent you will understand the importance of having a bedtime routine for kids. This kind of routine should be applied to adults when you can’t fall asleep during the night. Do things before you go to bed that are peaceful and relaxing.

This could be something as simple as taking a nice hot bath before you go to bed. It may be practicing self care by washing your fash and brushing your teeth. Try to avoid electronics before you go to bed to help tell your brain and body that it is time to start shutting down.  

What You Are Sleeping On

If you can’t fall asleep no matter what you are doing you may want to check out what you are sleeping on. Is your bed a spring mattress or a latex mattress? Are you sleeping with bedding that is too hot and you find yourself waking up in a hot sweat?

Taking a good look at your sleeping environment can help you see what helps and what doesn’t. With some experimenting you may find that the blanket you have been using is too warm and you need something that is cooler.

Use Your Bed Wisely

If you are on your bed constantly you will not be able to fall asleep at night. Treat your bed and even bedroom as a place that is specifically meant for sleeping. This may mean laying on the couch instead of laying on your bed when you come home from school or work. It could also mean studying out in the kitchen or on campus so you are not tempted to study in your bed. Try to have your bed for sleeping only to signal to your brain this is the place where you sleep.  

Keep Your Room Clean

If you have a room that is constantly messy and super noisy all of the time, it can be hard to get your body to relax and wind down when it is time to go to bed. Start by keeping your room clean. If your room is super messy and crowded this can cause unwanted anxiety and stress which doesn’t allow you to fall asleep.

Make your room an environment where you can fall asleep and be relaxed. This doesn’t mean that your room has to look like a massage room or something out of a magazine but it should be a place where you can go to relax.

Figure Out Underlying Causes

Mental health places a big role in your ability to self soothe and relax yourself. Depression, anxiety and even bipolar can cause you to not fall asleep and have a sleep routine that is not predictable. Getting on the right medication and getting professional help can treat the root of your sleep problem and allow you to sleep well.

Addiction can also play a role with you not being able to fall and stay asleep. Talking to your doctor or trusted medical professional is a great starting place. They can direct you to an effective 12 step group and give you a list of specialized professionals who treat addiction.

Once you find a good routine and fix underlying causes you will see a difference in how you sleep. After you get a good night’s sleep you will be able to have more energy throughout the day and will allow you to relax and have a more serene life.


  • Kevin Gardner loves writing about technology and the impact it has on our day to day lives. When not writing, Kevin enjoys working out at the gym and hiking in the mountains. Follow his adventures on twitter.