{"id":13430,"date":"2020-03-06T15:04:24","date_gmt":"2020-03-06T09:34:24","guid":{"rendered":"https:\/\/www.fnp.com\/blog\/?p=13430"},"modified":"2025-08-26T10:09:33","modified_gmt":"2025-08-26T04:39:33","slug":"essential-tips-to-sleep-better-at-night","status":"publish","type":"post","link":"https:\/\/www.fnp.com\/blog\/essential-tips-to-sleep-better-at-night","title":{"rendered":"Essential Tips to sleep better at night"},"content":{"rendered":"

Dalai Lama once quoted, \u201cSleep is the best meditation.\u201d Good night sleep is equally important for your physical and mental health. The lack of it can take a serious toll on your energy, productivity, and general wellbeing.\u00a0<\/span><\/p>\n

Many of us regularly toss and turn at night struggling to get better sleep. You would be surprised to know that the cure for sleepless nights is hidden in a healthy routine. A few lifestyle changes can boost your health and improve sleep quality. We are sharing further some essential tips that will help you enjoy better sleep at night.<\/span><\/p>\n

Sync with your body\u2019s natural sleep-wake cycle<\/b><\/h4>\n

\"wake<\/p>\n

Try to sleep and wake up at roughly the same time every day, even on weekends. It will help set up your biological clock and improve the quality of your sleep.<\/span><\/p>\n

Control light exposure<\/b><\/h4>\n

\"2\"<\/p>\n

Expose yourself to bright sunlight in the morning; it will make you more alert. Reduce blue light exposure in the evening reflected by TV or cell phones, as it tricks your body into thinking it’s daytime and messes with your sleep.<\/span><\/p>\n

Avoid caffeine as the clock strikes noon<\/b><\/h4>\n

\"3\"<\/p>\n

Caffeine can help you kick start your day on a fresh and energetic note. But when consumed late in the day, caffeine triggers your nervous system, makes you more active and affects your sleep quality at night.<\/span><\/p>\n

Work out regularly<\/b><\/h4>\n

\"4\"<\/p>\n

Regular exercise can keep you active during the day and help you sleep better at night. Make sure you finish any vigorous exercise 3 to 4 hours before you hit the sack.<\/span><\/p>\n

Eat & Drink smartly<\/b><\/h4>\n

\"5\"<\/p>\n

Avoid heavy foods or big meals at night. They may lead to indigestion and make sleeping more difficult. Finish eating at least 3 hours before you sleep. Avoid alcohol before bed and do not consume too much liquid in the evening.\u00a0<\/span><\/p>\n

Keep plants in your bedroom<\/b><\/p>\n

\"6\"<\/p>\n

Having plants in your bedroom can calm your nerves and help you sleep better. Several <\/span>stress-relieving plants<\/b><\/a> like lavender, jasmine, snake plant, aloe vera plant, peppermint, and rosemary can have a positive impact on your mood and health and keep stress and anxiety at a bay.<\/span><\/p>\n

Improve your sleep environment<\/b><\/h4>\n

\"7\"<\/p>\n

Keep your room cool and make sure your bed is comfortable. Eliminate the unwanted external light or noise. Dim the lights in your bedroom 2-3 hours before bedtime. It will signal your brain to produce melatonin, a hormone that brings on sleep.<\/span><\/p>\n

De-stress and clear your mind in the evening<\/b><\/h4>\n

\"8\"<\/p>\n

Stress is a stimulant, which activates fight or flight hormones that work against sleep. Try and relax before going to bed at night. A relaxing massage may help. Take a hot bath. Read a book or listen to relaxing music. Try whatever works for you.<\/span><\/p>\n

Avoid tobacco intake<\/b><\/h4>\n
\"9\"

Stop smoking now<\/p><\/div>\n

Smoking cigarettes or consumption of tobacco in any other form can impact your sleep. It can change your natural circadian rhythm, increase the risk of developing sleep apnea or make you wake up more frequently at night. Putting an end to your smoking habit can do wonders for your sleep quality.<\/span><\/p>\n

If you still have trouble sleeping after following these essential tips, then you should speak with your doctor or a sleep professional.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Dalai Lama once quoted, \u201cSleep is the best meditation.\u201d Good night sleep is equally important for your physical and mental health. The lack of it can take a serious toll on your energy, productivity, and general wellbeing.\u00a0 Many of us regularly toss and turn at night struggling to get better sleep. You would be surprised […]<\/p>\n","protected":false},"author":14,"featured_media":13445,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1033],"tags":[],"class_list":["post-13430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-plants"],"acf":[],"yoast_head":"\nEssential Tips To Sleep Better at Night - Ferns N Petals<\/title>\n<meta name=\"description\" content=\"Improve your sleep quality with FNP's essential tips. 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