How to Get the Sleep You Need

woman in black and white floral bikini lying on bed

There is nothing like getting a good night’s sleep, which becomes even more apparent when you have sleepless nights. If you are not getting the sleep you need, it can affect your entire life and routine. Here are some ways to get the sleep you need, so you will be able to get things done. 

Ways to Improve Sleeping 

You may be aware of a few ways to start sleeping better, but there might be others you haven’t tried. Consider these things when you are restless. 

  • Relax. While this is easier said than done, it is necessary to do what you can to relax, if you want to be able to get enough sleep. For some, this involves meditation, yoga, or even taking a nice hot bath. The idea is that you do something relaxing before bed, so you can lull yourself into sleep. 
  • Set a bedtime. Another technique that can help is giving yourself a bedtime. If you set a time for yourself to be in bed and stick to it, over time your body may start to become drowsy at the same time each night. You can work this to your advantage and get some rest. 
  • Get checked out. Once you start to notice that you are unable to sleep for many nights, you should think about getting checked out by a doctor, who can rule out physical ailments that are keeping you awake. If there are no issues physically, you might consider talking to a psychiatrist. There are multiple types of therapy that are designed to help you work through past issues and change unwanted behaviors. You can read about these therapies here
  • Exercise. Getting your body moving a few times a week may help you get to sleep on time as well. Just be sure that you aren’t working out too soon before bedtime. Shoot for exercising in the morning or around lunchtime, so you won’t be wide awake in the evenings. 
  • Eat right. Eating the proper foods can also have a positive impact on your sleep. It can be difficult to eat right all the time, but when you are getting your vitamins and minerals from the food you eat, it is better than taking a supplement, meaning it is important to try to eat as well as possible. Sometimes even simple dishes can have vegetables added to the recipe to improve nutrition.  
  • Don’t force yourself. There are some nights where you may not be tired. You shouldn’t force yourself to try to sleep when this happens. Instead, you should go to sleep whenever you are tired. This may allow you to get to sleep quicker. 
  • Limit your Caffeine Intake. While this seems obvious, caffeine sneaks into some food and drinks, where you may not be aware that you are ingesting it. Besides coffee, you will need to limit some types of tea, as well as chocolate. 


When it comes to sleeping well, you may want to try these tips to see if they can make a difference. You should also make your health a priority if you know that you are affected by an illness or ailment and address it as soon as possible. This is even more important if it is causing you to be unable to sleep. 

Marie Miguel Biography

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health-related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.