Four Ways To A Better Night’s Sleep!

Four Ways To A Better Night’s Sleep!

Sleep is so important to your health and quality of life but so many people are either not getting enough sleep or have trouble getting to sleep and/or staying asleep.

Below are four suggestions that may help you get a better night's sleep. 


Research suggests that meditation can improve quality of life in a many ways. For example, meditation appears to increase your brain’s ability to repair gray matter, which is responsible for allowing nerve cells to communicate with one another which is important for learning and memory. The positive effects of meditation are numerous and integrating it into your schedule is worth it. Meditation can produce a deep state of relaxation and a tranquil mind.

Meditation is a practice used to clear your mind. This is achieved by focusing on your breath or a sensation. It might take some time before you can clear your mind of all the things you have on your ‘to do’ list, but with practice, it will happen.

Silence Your Room:

Even if you don’t live in the city, noise pollution is common within a sleeping space. Whether you have an analog clock ticking, an air conditioner humming, or water dripping, your quality of sleep could be negatively affected. Contrary to popular belief, sleeping with a sustained noise does not encourage high quality sleep. In fact, the opposite occurs.

Decreasing noise will increase the depth of your sleep, which will give you a better quality of life when you’re awake.  If you do have noise in your bedroom there are ways you can tune them out with:

  • Ear plugs
  • White noise with some color (“brown” noise and “pink” noise, for example).
  • Noise cancelling headphones

All of these methods serve as a way to increase your quality of sleep, so incorporate as many as you see fit.


Most people fall asleep right next to their cell phone, tablet, or computer. Falling asleep near the blue light of your electronic device increases the amount of work your body must do before falling asleep. This is due to the disruption of our circadian rhythm (the part of our brain that tells us when we are tired).

Fortunately, reading a book helps extinguish this problem. You can spend your last hours learning, imagining, or improving yourself instead of stressing out your body with blue light. 

Writing Or Reviewing Your Day In A Notebook:

You can increase productivity by reviewing your actions every day. This activity can hold you accountable and optimize your plans for the next day. Taking inventory of what you did correctly or incorrectly will help you reach your goals faster.

A great way to remind yourself to complete this task is by setting a notebook next to your bed. Every time you climb into bed, you’ll notice the notebook and feel drawn to journal about your day. By writing, and reviewing your day, it may move you away from using your electronic devices and help you focus on what objectives you wish to achieve the next day and how to get there.

Improving your life begins with getting quality sleep.   It’s best to stay away from electronics at least 2 to 3 hours before you want to go to sleep.  I don't do this.. but I do wear glasses that are blue light blockers.

Do you have something that you do nightly to ensure a good night's sleep?