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How to Get a Good Night’s Sleep

Sleeping is a vital part of our lives. Getting adequate and sound sleep is essential for proper body rest and productivity. While sleep cycles vary among individuals, there is a general consensus that a young adult requires a minimum of 7-8 hours of sleep per day.

Children and toddlers require the most amount of sound sleep which can range from 15 – 18 hours for newborns and 12 – 15 hours for toddlers and children. Teenagers require slightly more sleep than young adults, from 8 – 10 hours while older adults and elderly require 6-8 hours of sleep.

A good night’s sleep can help you become fit and healthy, while keeping you alert throughout the day. However, many people suffer from getting enough sleep which in turn makes them tired and grumpy and their lives less productive. Here, are some of the ways in which you can get a good night’s sleep and the required body rest.

Follow a Schedule

Going to bed and waking up at specified times every day can help your body achieve a fixed sleep cycle. A fixed sleep cycle helps your body produce Melatonin, the sleep hormone, at the right time which aligns your Circadian Rhythms, so you do not stay awake in bed, tossing and turning. Following a pre-determined sleep schedule helps your body adjust to your daily routine which trains your mind to wake up and fall asleep at the required times.

Avoid sleeping late on weekends. While it is perfectly fine to relax a bit more on your day off, try not to sleep more than you would on a weekday. This is because your body will not be able to adjust to your sleep cycle if you are changing your waking and sleeping hours.

Exercise and Baths

Perhaps one of the most important tricks to help you getting a good night’s sleep is exercise. Daily exercise helps your body produce adequate levels of Melatonin which boosts your sleep cycle. Exercise for about 30 minutes daily either in one sitting or in blocks. Just make sure that you do not overexert yourself. Doing stretches and yoga poses just before bed have been found to be effective in having a good night’s sleep.

Additionally, a warm bath or shower just before going to bed will help you feel relaxed and makes you sleepy which in turn helps you in sleeping well.

Avoid Blue Lights Before Bed

With the advancements in technology, everything has become accessible and connected. However, while technology is to be cherished, it does affect your sleep cycle when you use electronics with blue light emissions, right before going to bed. Blue lights are part of the electromagnetic spectrum and that help us stay alert and active. However, using mobile devices, laptops, or tablets can affect your sleep schedule.

Blue lights hinder the production of Melatonin which is required for having a good night’s sleep. Your brain detects blue light, every time you use a mobile device and puts your body in attention mode. Therefore, it is recommended to avoid using blue lights at least an hour before going to bed. Doing so would help your eyes rest and your brain produce Melatonin so you can sleep well.

Create a Peaceful Sleeping Environment

While caring for your internal body environment is vital, so is the sleeping environment. For having a good night’s sleep, it is recommended to:

  • Make your bed as comfortable as you can.
  • Reduce as much light as possible. Sleeping in an almost dark room is proven to be beneficial for sleeping well.
  • Adjust the thermostat to match your comfort levels.
  • Filter out as much noise as you can.
  • Have a pleasant-smelling Lavender oil spritz your room. Lavender oil has been shown to be effective in calming your mind and can help your body sleep faster.

Use the Right Pillow

The Back Relief Lumbar Pillow from Cushion Lab is one of the best options to help you get a good night’s sleep. The older I get, the more I suffer from back and neck pain when I wake up. It’s like my body is no longer happy with the flimsy pillow or old bed mattress like it used to be.

We purchased a new bed last year, and finally started to get a decent night’s sleep but I didn’t think about the hours I sit at the desk to work as a freelance writer. Nope! That thought didn’t cross my mind, and so now I’m searching for the best support for my back during the day and during sleepy time!

This Back Relief Lumbar Pillow or the Pressure Relief Seat Cushion are two products that I’m thinking about getting. You see, I think it’s important to have the right pillows for daytime sitting hours at the home office and during your bedtime hours. This will help reduce the impact of back pain after a long rest overnight.

All About Cushion Lab’s Back Relief Lumbar Pillow

This is the perfect pillow to help support your lower back and relieve pain when you’re working from home (like me) for hours on end, sitting to watch TV on the couch, or just want some way to keep your lower back supported. The gel-lined strap is adjustable making this the best lower back relief pillow as it won’t slide out of place once put on the chair in the office, or your favorite couch seat.

Cushion Lab Lumbar Pillow + Seat Cushion

Limit the Amount of Caffeine

Caffeine is great for starting your day and can help you stay focused and productive throughout the day. However, avoid drinking coffee, chocolate, or tea at least a few hours before going to bed. This is because caffeine remains in your system for quite some time which can result in sleeplessness, hence, such drinks should be avoided.

Quit Smoking

Smoking is not beneficial for your health in any conceivable way. The nicotine and tar damage your lungs and blood vessels and increases the chances of cancers. Furthermore, smoking can disrupt your sleep cycle as nicotine is a stimulus that keeps you awake and alert. Quitting smoking would be beneficial for your overall wellbeing and help you get a good night’s sleep.

Benefits of Sleeping Well

Sleep deprivation is detrimental for your health. Having adequate sleep every night can help you in a number of ways:

  • Improving Mood – A good night’s sleep helps you wake up fresh and well rested which brightens up your mood.
  • Increases Productivity – A well-rested mind keeps you alert and productive throughout the day and sharpen your decision making.
  • Maintaining a Healthy Body – Adequate levels of sleep help you remain fit and healthy. During sleep, your body produces proteins and enzymes that improve your immune system and helps them combat infections and diseases.
  • Reduces Stress – A good night’s sleep helps you reduce your stress level and enables your body to manage stress throughout the day.
  • Living Longer – Although there is extensive debate on the topic of life longevity and sleep, there are numerous studies that show that people who are getting adequate sleep are more likely to live longer than people who do not.


Having a good night’s sleep is vital for your body. People who do not get enough sleep tend to be less attentive, creative, and productive than people who are sleeping well. Furthermore, a strict sleep schedule prevents the chances of late mornings and early evenings which helps your body in maintaining its internal clock or the Circadian Rhythm. Therefore, it is recommended to get enough sleep, so you do not feel tired and exhausted throughout the day.


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