You might remember the nights where you fall asleep instantly and wake up feeling refreshed and ready to take on the day. A quality night of sleep can do a lot to improve your mental and physical health. A third of your life is spent sleeping, so it’s essential to understand what could be costing you some quality shut-eye.


The foods you put in your mouth can actually affect your sleep. Things that are high in sugar and carbs or that are highly processed are hard on your stomach and will disturb your sleeping rhythms. Avoid caffeine before bed, and eat a meal that is light on the stomach but filling enough that you won’t be disturbed by a rumbling stomach. Otherwise, you’ll be tossing and turning all night.

Lack of Exercise

A good sweat can help you fall asleep more naturally. Try not to exercise intensely late at night because it will have the opposite effect. A high-intensity workout will get your body pumped up and ready to move rather than tired out and ready to sleep.

If time constraints or personal preference do make it so that you exercise at night, opt for a lower intensity workout such as yoga. Leave at least one hour between your workout and bedtime.


The mattress you use can have a dramatic effect on your sleep. Mattresses vary widely in style and level of softness, and personal preference varies just as much. A mattress that is perfect for one person may render another person sleepless.
Experts generally recommend replacing your mattress once every ten years, but different factors including care of the mattress and your personal needs.


Although alcohol is often thought to help people sleep, the way the depressant alters sleep cycles can leave you feeling like you didn’t sleep at all. While you may fall asleep more quickly after a drink, you’re less likely to get adequate time in REM cycle sleep, leaving you tired in the morning. Also, you’ll probably find yourself waking up more often to go to the restroom. In the few hours before bed, stick with water and other non-caffeinated beverages.


If you are sweating or freezing, you are not getting a good night of sleep. Even if you don’t wake up fully, you’ll be tossing blankets off or pulling them closer, as well as tossing and turning or shivering all night long.

The ideal temperature should be around 70 degrees at night. Experiment with different temperatures to find your preference. You may also look at the possibility of installing a room fan in your bedroom. Some people prefer having a constant flow of air over their bodies while they sleep.


When you’re stressed, your mind can race with many thoughts at night, inhibiting your ability to sleep. Try playing some relaxing music or making the room as dark as possible. Write down your concerns, and practice self-talk to reassure that it’s ok that tasks wait for the next day.
You may also consider meditation. There are many apps out there than can guide you through meditation exercises specifically targeted to help you sleep. These can be short or long depending on your needs.

Sharing Your Bed

Even a king-size bed can feel cramped with another person in it. It’s not uncommon for married couples to sleep in separate rooms. Have your pets sleep on the floor to give you space to spread out. Use earplugs if your partner is sawing logs all night.
Ongoing sleep problems can cause emotional stress, poor job performance, and strain on your relationships. If you are tired of being exhausted in the morning, change some of your lifestyle habits to wake up feeling like a million bucks.

Author's Bio: 

Hannah Whittenly is a freelance writer from Sacramento, California. A mother of two, Hannah enjoys writing on blogs of all niches.