How To Get a Good Nights Sleep in Five Easy Steps

Do you often wake up feeling tired and wishing you could have had more sleep?

If you want to be more productive and resourceful throughout the day, the secret (oddly enough) is to spend more time in bed sleeping!

This will make sure your body functions at its highest level!

I know that after a good nights sleep it can make a world of difference to how I feel both mentally and physically.

Studies also suggest that poor sleep habits can lead to weight gain, and that’s not surprising.

What happens when you don’t get enough sleep? Do you reach for caffeine, sugary foods, or prescription drugs the following day?

Not exactly a recipe for a healthy lifestyle, is it?

So, in the interest of a healthier, happier, more productive you

Today’s challenge is to get a good nights sleep

So, how many hours should you be aiming for?

It seems to vary from person to person, however it’s generally accepted that most of us need around 6-8 hours to function ‘normally’.

Experts say you’ll know you’re getting enough sleep, when you begin to feel alert throughout the day, and are waking up before your alarm each morning.

So here is your Five Step Guide on How To Get a Good Nights Sleep:

  1. Plan your day before you get into bed (to reduce thinking or worrying time).
  2. Get a sleep schedule – go to bed and get up at the same time, even on weekends!
  3. Aim for sleep in one continuous block, if possible. This way your body receives better mental recovery as it is allowed to reach a deeper REM sleep cycle.
  4. If you don’t sleep well try to make up for it the next night, rather than accumulating a sleep debt.
  5. Follow an active lifestyle, this will help you fall asleep quickly.

Check out how to improve sleep quality in 12 steps.

Do you have trouble sleeping properly? Will you consider taking time to plan for a good nights sleep tonight?

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?

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{ 7 comments… read them below or add one }

louise January 4, 2009 at 9:49 am

im about to start a diet and i think your tips are really good, ive writen down recipes whichi will enjoy.i would just like to ask about my sleeping pattern,ive got into the habbit of sleeping during the day, does that effect my weight gain and should i try to break this habbit?


Melanie January 4, 2009 at 6:11 pm

Hi Louise,
How many hours are you sleeping for during the day? Do you sleep right through the night after your nap?

I don’t know of any evidence that sleeping during the day leads to weight gain, however if you are finding it difficult to sleep at night I’d suggest you try to wean yourself away from your daytime sleeping habit.

Best wishes with the new diet!


Bromacleanse August 23, 2009 at 7:11 pm

I have really bad insomnia certain nights. Hope that will help


Melanie August 24, 2009 at 2:15 pm

Let us know how you get on–hope it helps too!


leif kent June 7, 2011 at 6:47 pm

im having trouble sleeping due to thinking of alot of things when im in bed most of them arent making me relax instead they stress me alot. i need help.


Melanie July 1, 2011 at 1:33 pm

That’s not good. Have you tried writing about what’s bothering you just before you go to bed?


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