4 things you can do to promote a better nights sleep

If you are one of the millions of people who don’t sleep too well at night, you will be more than aware of the many issues it can cause. Not only does it create inevitable tiredness, but it can also result in your stress levels increasing and can make you irritable, emotional, or even depressed. The good news is that there are lots of things you can do to help remedy the issue. 

Once you get into a better sleeping routine and are achieving the 7-9 hours needed by the average adult, you may feel like a different person. Here are 4 things you can do to promote a better night’s sleep.

Photo by Kristin Vogt


Exercise regularly

It has widely documented that exercise can help to improve your quality of sleep as well as promoting a more structured sleeping pattern. If you don’t already exercise regularly, it’s worth considering. 

The more vigorous the exercise the more likely you are to see the benefits, but even a ten-minute walk it the fresh air each day could provide a remarkable improvement. Try not to vigorously exercise too close to bedtime, however, as it may stimulate hormones and elevate your body temperature.


Essential Oils

Essential oils can provide many benefits in terms of promoting a good night’s sleep. They can make you feel relaxed, having calming qualities, and can also reduce stress. They are also known to help reduce muscular tension and pain, which can also cause sleep issues. There are many different scents available, several of which are known to aid sleep. 

According to Kumi Oils, a supplier of essential oils based in Utah, lavender is one of the most popular essential oils. It is most commonly used for calming and sleep methods, so if you are trying out essential oils for the first time, it’s a good choice.


Keep alcohol consumption to a minimum

Although you may feel sleepy when you drink alcohol, the quality of sleep you get after an over-indulgence is usually very poor. Even one drink can affect how soundly you sleep, so cutting it out completely is a good idea. 

Alcohol is a diuretic, so you may also find that you wake up more often during the night to go to the toilet. It can also suppress melatonin, which results in your body not appreciating that it’s time to rest. 

As tempting as it may be to have a few glasses of wine before bed, let your willpower kick in, and you will reap the benefits in the long run.


Develop a structured bedtime routine

If you find that your bedtime routine is a little haphazard, it may benefit you to structure it a little better. Our bodies adapt well to routine, so every evening, relax in a bubble bath and try to go to bed at around the same time each night. 

Reading is known to calm the mind and help you drift off, so you may want to try it for half an hour each evening too. Once you have developed a good routine, you will hopefully see an improvement in your sleeping patterns.

Mark Munroe is the Creator and EIC of ADDICTED. He's ADDICTED to great travel, amazing food, better grooming & probably a whole lot more!