How to sleep better

Tips for Getting a Good Night’s Sleep

Early recovery from depression, anxiety or burnout almost always brings with it varying degree’s of sleep issues. Our flights of ideas and negative thinking, along with mental obsessions destroy serenity. And along with it your neurological sleep patterns. How you feel during your waking hours hinges greatly on how well you sleep. The two work together! Similarly, the cure for how to sleep better sleep difficulties can often be found in your daily routine. Your sleep schedule, bedtime habits, and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips on how to sleep better will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.

how to sleep better

The secret to start getting good sleep every night

Well-planned strategies on how to sleep better are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.

After many years of not being able to sleep, self-medicating and using substances and even prescription medications perhaps, we can’t expect an instant answer on how to sleep better overnight.  The key, or secret, is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you. how to sleep better is an art form. Sleeping is the basis for all other tasks like work, exercise, meditation and contemplation. doing any of these is made harder without good sleep.

The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? For some it is 5 or 6 hours. For others it is 7 or 8. While sleep requirements vary slightly from person to person, most healthy adults need at least an average of seven hours of sleep each night to function at their best. But there are no absolutes on how to sleep better.

How to sleep better tip 1: Keep a regular sleep schedule

Getting in sync with your body’s natural sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency on how to sleep better is vitally important.

  • Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day. At Pathways this is 22:30 in the week and 23:30 on weekends. You should be ending off your evening with a step 10, and then some light reading. No cell or internet browsing.
  • Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, if you really want to know how to sleep better, try to maintain your regular wake-time even on weekends.
  • Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This routine allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days. So don’t sleep late. Rather catch up the sleep with a nap later. Better in the first few days is to miss the nap and hit your regular bedtime mark.
  • Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap and are serious about how to sleep better, do it in the early afternoon, and limit it to thirty minutes.
  • Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
  • Stay away from your cell phone or laptop at least 1.5 hours before bedtime.
  • Nodding off this is an enemy of the sleep cycle. A small nod off can put out the rhythm totally.

how to sleep better

Discovering your optimal sleep schedule

Find a period of time in a wellness program, and work it with your counsellor (a week or two should do), when you are free to experiment with different sleep and wake times. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If for example you’re sleep deprived from a lifetime of obsession and ‘medication’, it may take a few weeks to fully recover. Accept that. But as you go to bed and get up at the same time, you’ll eventually land on the natural sleep schedule that works best for you. You will just have to trust the process. Allow the discomfort of getting to the natural sleep cycle. Accepting the challenge with a positive attitude makes all the difference.

Depression and wellness treatment centre

For a private and intimate revitalization and wellness treatment centre experience call 082 442 4779 or email All Sanctuary depression and wellness programs including how to sleep better, run at a beautiful, world class treatment lodge in Plettenberg Bay, western Cape. We are just 45 minutes from Cape Town and collect clients upon request.

Every client is treated to privacy, comfort and modern home living styled accommodation. Based on a Wildlife Lodge adds significant value and ensures clients are able to interact with Leopard, Cheetah and Lion on a daily basis. Based in Plettenberg Bay, we also enjoy the oceans, beaches, whale and dolphin watching, which add the perfect touch to a life changing recovery experience. with the utmost respect Stay for a day, a month a year. Choose from our different accommodation packages from various private and shared rooms, through to self catering, and then through to exclusive 5 star luxury accommodation packages.

We have a world class private Wellness Centre, that takes clients through the ultimate experience of healing and recovery on site with Wild animals. A powerful combination of geography, recovery and wildlife. Our registered therapists have decades of experience which makes all the difference to achieving the results our clients need.

For more information on how to sleep better contact us about our Sanctuary Wellness Centre programs. Depression, Healing, Burnout, stress and other life blocks are all treated in the comfort of your own private space on a massive property,. We have exceptionally comfortable, large rooms, with you own private terraces, satellite TV and wifi. We are surrounded by oceans, forests, mountains, valleys and love. Call 0824424779 or email

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