Having trouble sleeping? Follow these 12 tips!


Stress is often associated with insomnia and similar troubles with sleeping. Here are 12 valuable tips and habits that you have to develop in order to gain an optimal good night’s sleep and have a better and healthier lifestyle.

Remember, troubles with sleeping and sleeping well is all about rituals. For example, avoiding bright lights before going to bed is recommended since your eyes’ pupils get used to the amount of light they’re receiving.

In the same manner, turning off your cellphone and other mobile devices about one hour before going to bed helps you start relaxing your eyesight and your brain’s activity. There’s a reason why these things are avoided by people who suffer from epilepsy. It’s all about bright lights.

Routine and troubles with sleeping

Encourage a sleep schedule. This means to go to bed and waking up at the same time every day, even on weekends or during vacations. If you have a proper sleep schedule, your body could even wake itself up without the need of an alarm clock! A trouble with sleeping will become a matter of a past.

Establish relaxing bedtime rituals. Drink a small chamomile tea; do some breathing exercises; take a hot and relaxing bath. Healthy habits that help you chill out are great before going to bed.

No caffeine. Don’t drink coffee in the late afternoon or evening. This one is a must. Caffeine affects your body; it wakes you up and puts you in a state of alert. Definitely, something you don’t need when you are trying to sleep.

Why distraction works

Read a book! It helps to get your mind off of the subjects that might distract you and keep you awake for hours. Also, if it’s a book with cumbersome and slow language, it might do the trick faster.

Set a bedtime that is early enough for you to get at least 7 hours of sleep. This is the minimum amount of time you should get for a good night’s sleep.

Reduce your fluid intake before bedtime. Otherwise, you’ll have to get up in the middle of the night to go to the bathroom, which interrupts your sleep cycle.

If you wake up, get up. Lazing around in bed sounds wonderful, especially when you don’t have to get up right away. But try to encourage such behavior by maybe going to the bathroom or to make some coffee. 

Get comfortable

Make your bedroom quiet and comfortable. If you have noisy neighbors or flat mates, try using a pair of ear plugs. Sometimes, relaxing music or sounds of nature can be helpful.

Where the magic happens! Use your bed only for sleep. This is about teaching your brain where and when it’s time to sleep. It will associate the concept of resting on the bed. If you don’t fall asleep after 20 minutes, get out of bed.

Don’t eat a large meal before bedtime. This produces an uneasy sleep and without true rest. If you are hungry at night, eat a light, healthy snack.


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About the Author Miha Matlievski

Breaking taboo called FAILURE by talking openly about it, sharing my fail stories and lessons that I learned on my way back from hell. I had four successful companies that at one time all went bankrupt. You could say that I went from hero to zero. But I managed to survive! Down that road I became Fail Coach not by degree but by failing personally and professionally, learning from my failures and growing. If you are looking for a coach try not to find one with shiny diploma hanging on his wall but one that has personally gone to hell and back.

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