How to Get Better Sleep: 4 Top Tips

Many of us suffer from trouble sleeping. Whether we are experiencing chronic insomnia or just occasionally cannot drift off to sleep, tossing and turning all night as the clock ticks closer and closer to sunrise, is an infuriating experience. The most frustrating thing about insomnia is that the more you worry about it, the less chance you have of falling asleep! This cycle can be very difficult to overcome. In this guide, we have listed four top tips for falling asleep and getting better quality sleep that are more effective than just counting sheep.

Get regular exercise

With more and more people working from home in recent years, not to mention since the start of the pandemic, it can be easy to go days in a row without getting fresh air. However, it is important to fit regular exercise into your schedule. Exercise increases hormones like serotonin that play a role in healthy sleeping patterns. In addition to this, physically exerting yourself can use up energy, which makes you less likely to be restless at night and more likely to fall asleep simply because your body is tired.

Reduce caffeine and alcohol

Drinks that contain caffeine, such as energy drinks, cola, and coffee, can actually keep you awake for a lot longer than you may expect. Even once the effect of a caffeine “buzz” has worn off, the lingering amounts of the chemical in your body can keep you awake hours after you had that cup of coffee. Cutting out caffeine can help you sleep more easily. If you can’t cut it out entirely, limiting caffeine to the mornings only can ensure that it has worn off when you go to bed. Alcohol is also best avoided long-term. Although alcohol is a depressant and can help you fall asleep more easily, it actually reduces the quality of your sleep, leading you to feel less revitalized in the morning.

Reduce screen time before bed

There is increasing evidence that blue light, which usually comes from the screens of electronic devices like phones, computers, and televisions, can negatively affect the body’s circadian rhythm and suppress the production of the hormone melatonin, which aids sleep. As well as this, using highly stimulating electronics before bed can cause energy spikes that make it hard for you to sleep. Switching off electronics an hour before you want to sleep and winding down with a book or audio podcast instead, is recommended to help you get to sleep.


There are various different supplements available online and at health stores that can help with aiding sleep. For example, melatonin can be bought as a supplement, and so can herbs like valerian root, which is believed to have sleep-inducing properties. An increasingly popular solution for various health complaints, including insomnia, is CBD. Private label CBD can reduce anxiety and promote physical and mental calmness. Many people find CBD an extremely effective way of combatting insomnia.

The most important thing to remember when you are struggling with insomnia is not to stress out about it. Getting frustrated will only result in further trouble sleeping. A good tip is to simply lie and enjoy the rest and comfort of your bed without focusing on sleep as a goal. Often, it is when we stop thinking about falling asleep that sleep ends up coming!

[All images were downloaded from unsplash]