Struggling with Restless Nights? Here’s How to Reset Your Sleep Schedule!
Ankita Rai | Wed, 12 Mar 2025
Struggling with sleepless nights? Sleep deprivation not only leaves you feeling drained but can also lead to serious health risks like heart disease, high blood pressure, and diabetes. This article explores practical and science-backed strategies to enhance sleep quality—ranging from dietary changes to creating a calming bedtime environment. Learn how simple tweaks in your routine, like avoiding late-night snacks, optimizing your sleep space, and incorporating relaxation techniques, can help you wake up refreshed and energized.
( Image credit : Pexels )
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Do you turn over on your bed, unable to sleep? Do you wake several times each night, waking up exhausted the next day? If so, you could be suffering from sleep deprivation — a widespread problem that affects millions of people around the world.
Sleep deprivation doesn’t just make you feel groggy; it can lead to serious health problems. Research has associated inadequate sleep with a higher risk of heart disease, high blood pressure, diabetes and even stroke. But the good news is that, if you incorporate some simple lifestyle changes, your sleep quality can greatly increase. Here’s how to guarantee restful sleep of seven to nine hours a night.
Watch What You Eat Before Bed
What you eat and drink before going to sleep can greatly influence your sleep. Certain foods can interfere with your sleep cycle, making it more difficult to fall and stay asleep. Don’t eat a heavy, greasy, or spicy meal close to bedtime. Likewise, avoid caffeine and alcohol, either of which can short-circuit deep sleep. Instead, try a warm glass of milk or a small handful of almonds or walnuts — they have natural sleep-promoting properties that allow you to fall asleep more quickly.
Best Sleep Products: Create the Perfect Sleep Environment
The environment in which you sleep is crucial to your slumber. A loud, cluttered or uncomfortable sleep environment may hinder relaxation. For your sleep environment:
Maintain cleanliness and order in your bedroom.
And, make sure your mattress and pillows provide good support.
Calm the noise, dim the lights before bed
Steer clear of electronics immediately before going to sleep, as blue light from the screen can mess with melatonin production — the hormone that controls your sleep.
Take a Calming Shower Before Sleeping
Taking a warm bath or shower before bed will work wonders for your sleep. It relieves your muscles, so you can relax when you’re stressed out, while reducing the body temperature — a signal for your brain that it’s time to sleep. Alternatively, you could always add a few drops of lavender or chamomile essential oils to your bath for a double calming effect.
If you are still having difficulty getting quality sleep, consider these other tips:
Do not nap too long: Sleeping long in the daytime can impede your sleep at night.
Keep a regular sleep schedule: Going to sleep and getting up at the same time each day helps set your body’s internal clock.
Overthink less at night: If you are prone to overthinking at night, try journaling your thoughts to make room in your head.
Add in exercise and meditation: Taking part in physical activity, yoga, and meditation can all help improve sleep quality and relieve stress.
Sleep is as critical for overall health as diet and exercise. Sleep deprivation is not an easy habit to break free from, but these tips will guide you in achieving a better sleeping schedule. But if you have ongoing sleep problems, it’s always a good idea to consult a doctor to rule out any underlying health conditions.
This description is not medical advice and should not be served as a substitute. Always work with your doctor to get tailored advice.
Sleep deprivation doesn’t just make you feel groggy; it can lead to serious health problems. Research has associated inadequate sleep with a higher risk of heart disease, high blood pressure, diabetes and even stroke. But the good news is that, if you incorporate some simple lifestyle changes, your sleep quality can greatly increase. Here’s how to guarantee restful sleep of seven to nine hours a night.
Watch What You Eat Before Bed
exhausted man
( Image credit : Pexels )
What you eat and drink before going to sleep can greatly influence your sleep. Certain foods can interfere with your sleep cycle, making it more difficult to fall and stay asleep. Don’t eat a heavy, greasy, or spicy meal close to bedtime. Likewise, avoid caffeine and alcohol, either of which can short-circuit deep sleep. Instead, try a warm glass of milk or a small handful of almonds or walnuts — they have natural sleep-promoting properties that allow you to fall asleep more quickly.
Best Sleep Products: Create the Perfect Sleep Environment
peaceful environment is important
The environment in which you sleep is crucial to your slumber. A loud, cluttered or uncomfortable sleep environment may hinder relaxation. For your sleep environment:
Maintain cleanliness and order in your bedroom.
And, make sure your mattress and pillows provide good support.
Calm the noise, dim the lights before bed
Steer clear of electronics immediately before going to sleep, as blue light from the screen can mess with melatonin production — the hormone that controls your sleep.
Take a Calming Shower Before Sleeping
taking hot shower
( Image credit : Pexels )
Taking a warm bath or shower before bed will work wonders for your sleep. It relieves your muscles, so you can relax when you’re stressed out, while reducing the body temperature — a signal for your brain that it’s time to sleep. Alternatively, you could always add a few drops of lavender or chamomile essential oils to your bath for a double calming effect.
More Ways to Get a Better Night’s Sleep
peaceful sleep
( Image credit : Pixabay )
If you are still having difficulty getting quality sleep, consider these other tips:
Do not nap too long: Sleeping long in the daytime can impede your sleep at night.
Keep a regular sleep schedule: Going to sleep and getting up at the same time each day helps set your body’s internal clock.
Overthink less at night: If you are prone to overthinking at night, try journaling your thoughts to make room in your head.
Add in exercise and meditation: Taking part in physical activity, yoga, and meditation can all help improve sleep quality and relieve stress.
The Bottom Line
sleep is important for health
( Image credit : Pixabay )
Sleep is as critical for overall health as diet and exercise. Sleep deprivation is not an easy habit to break free from, but these tips will guide you in achieving a better sleeping schedule. But if you have ongoing sleep problems, it’s always a good idea to consult a doctor to rule out any underlying health conditions.
