Tips and Techniques to Sleep Better at Night

Sleeping well is imperative for improving your thoughts and feelings, brain and heart health, vitality and vigor, immunity, creativity, mood, and weight. The work-from-home generation has a disturbed sleeping cycle that typically suffers from work stress, health issues, unexpected challenges, and family responsibilities, leading to an elusive quality of sleep.

How Much Sleep Do We Need?

You must have an ideal eight hours of sleep or a minimum of seven hours for adults. It is highly recommended to limit the difference in your schedule and wake up at the same time daily to reinforce your circadian rhythm to feel refreshed and energized.

“If you were not to set an alarm clock, would you sleep past it? If the answer is yes, then there is clearly more sleep that is needed.”


Matt Walker – Referred from Brainy Quotes

Health Effects of Sleeping Less

You can suffer long term effects of sleep deprivation and suffer from health problems like:

  1. Lack of sleep drains your mental abilities, and you may face trouble concentrating, thinking, and seriously affecting your memory.
  2. Sleep deprivation can make you cranky, moody, and short-tempered.
  3. You are prone to accidents.
  4. There are several health issues that you may face like weakened immunity, high blood pressure, risk of diabetes, weight gain, the chance of heart diseases, low sex drive, and poor balance of your body.
  5. You may suffer from severe mental ailments because of sleep deprivation like anxiety, stress, suicidal thoughts, paranoia, and depression.
Referred from


  • Immune System

When your body receives the sleep it needs, your immune cells become more active and fight off infections making vaccines more effective.

  • Productivity

Good sleep has been proved to enhance concentration and higher cognitive function, which are much needed for you to perform well.


  • Strengthen Your Heart

The shortage of sleep can make your body release cortisol, a stress hormone that triggers your heart to work harder. Sleep enables your heart to function powerfully and adequately. 

  • Preventing Weight Gain

Lack of sleep can make your body produces ghrelin, a hormone that boosts appetite. Good sleep can fight off junk food cravings. 

  • Makes You Happy

They say a good sleep can cheer you up, keep you fresh and fill in positivity, thus making you a happy, calm, and stress-free person.



Some Key Tips for a better sleep

  1. Avoid napping and limit it to 15-25 minutes, as it can make your sleep cycle worse.
  2. Control your exposure to light that can fluctuate your body’s melatonin production and influence your circadian rhythm.
  3. Avoid using bright screens 1-2 hours before your bedtime.
  4. Exercise during the day elevates body temperature, speeds up your metabolism, and stimulates hormones such as cortisol.
  5. Consider what you eat, and drink wisely and focus on a heart-healthy diet, especially in the hours before bedtime. Avoid alcohol, midnight snacking, and heavy foods before sleeping.
  6. Destress yourself, keep calm and meditate.


It is better to consult with your medical practitioner if you continue to have problems sleeping at night or fighting daytime fatigue. By following the above suggestions, you can build and follow a robust sleeping regime and curb several health ailments, leading a healthy and happy life.

Procommun Suggestions

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