better sleep

Tips for Better Sleep at Night

Sleep is vital for both your physical and mental health. The typical adult requires at least 8 to 10 hours of sleep every night. Less than 5 hours of sleep can lead to chronic health issues, like heart disease and diabetes. Sleep deprivation or inadequate sleep can make you feel lethargic and tired throughout the day.

We spent our day working our body and mind to do various activities. Night is the time to relax and put your body to the rest it needs desperately. A good quality sleep prepares your body for the next day. A good night’s sleep will wake you up fresh and feeling energetic to take on a challenging day ahead. Lesser than 4 to 5 hours of sleep or sleep of more than 12 hours can lead to various health issues and even premature death. An adequate amount of quality sleep is essential for every human being. Let’s look at a few tips to get better sleep at night.

Firm and comfortable mattress and pillow

A firm and comfortable mattress and pillow are essential for a good night’s sleep. If the mattress or pillow is too soft or hard, it will affect your sleep. You may end up waking up with pain in your body. It may adversely affect your neck, back, and shoulders. It can also cause disturbed sleep or waking up in the middle of the night to adjust your body with the mattress or pillow. You can read a  mattress buying guide here.

When you shop for a mattress, always check the size on which you can comfortably lie down. It should not be too small for your height.  You can go for a king, queen, or full-size bed that will fit your height. When you’re in a store to buy a mattress, don’t feel shy or awkward to lie down and check if it is firm and comfortable enough for you. If you want to invest in a good sleep, it is critical to invest in a good mattress and pillow.

Room lighting

A bedroom should have functional windows to shut off the light in the night and allow light to come inside the room during the day. Use blackout blinders or curtains can shut off light during the night. For sound sleep, it is critical to turn-off all the lights, and the room should be dark. During the day, the windows and ventilation should allow the sunlight to come in along with some fresh air.

Paint and colors

A bedroom should not have dark colors. It is difficult to relax if your room is too dark. Use a pale or lighter color for your walls, and it will have a soothing effect on you. Use dark shades wisely. You can use dark shades in your artwork or for your pillow covers. However, your room should have more light and pale colors than a darker shade. Light colors are good to relax and will calm your mind from a stressful day.

Ear plugs

Use a good quality earplug to shut out all noises. Noise can disturb your sleep. If you are sleeping next to a snoring partner or if you are staying in a busy and noisy neighborhood, it is advisable to use earplugs. Earplugs will block all external noises that will bother your sleep. However, using earplugs has its advantages and disadvantages.

Earplugs are known to cause bacterial infection in your ears. If you’re using them regularly, clean your earplugs and your ears regularly. To keep your ears clean from bacterial infection or wax, visit your doctor at regular intervals (which you should be doing anyways!). If you look after your ears, it won’t cause a problem to use earplugs.

Meditation and yoga

Meditation and yoga will relax and soothe your mind. Yoga and meditation have a positive effect on your physical and mental health. If your mind is relaxed, it is easy to get sound sleep. Yoga and meditation is just the right approach to put all your thoughts and stress away and get a good sound sleep.


Exercise every day and see the difference in your lifestyle. Exercise is essential to stay healthy. Exercise for at least 30 minutes a day, it will tone your body and will improve your health. Running and walking for 30 minutes is very good for your health. It will sweat you out and will ensure that you get a good quality sleep.

Avoid smoking and alcohol

Smoking and alcohol are dangerous for your health, and they also impact your regular sleep. Smoking will impact your breathing pattern and will make you restless. Alcohol will quickly knock you out. However, when you wake up later, you will find it difficult to go back to sleep. Smoking and alcohol are two dangerous addictions that will cost you your health and even life.

SLEEPSolve 24/7

SLEEPSolve 24/7 is a dietary supplement for healthy sleep support. It helps in regulating your sleep patterns in a natural way. SLEEPSolve 24/7 is an extensively tested supplement and is made for naturally restful sleep.

Prescription sleeping pills are addictive and have adverse side effects. However, SLEEPSolve 24/7 is made of non-addictive ingredients. This supplement is a natural sleep-inducing compound. It will give you a relaxed and sound sleep. You will wake up fresh and stress-free to take on a new day with its challenges. Take just one little pill every night, and you will see the benefits from the first night, while some people may need to take the pill up to 14 days to see the full effect. Just one tablet an hour before bedtime and you will find yourself snuggling into a cozy comforter for a good quality sleep. You can take two tablets for added benefits.

The ingredients used in SLEEPSolve 24/7 are Seditol®, melatonin, 5-HTP, and magnesium glycinate. These ingredients help in sound and relaxed sleep. These are dream-inducing tablets. Sleep deprivation will make you feel unhealthy. You will feel irritated and angry most of the time. For a healthy and peaceful life, it is important to have a sound quality sleep. Follow these tips and suggestions, and you’re guaranteed a quality sleep at night.