Getting a Good Night’s Sleep

April 3rd, 2023

The Things you do when you’re awake can have an impact on your sleep. Here are a few tips that can help you get better sleep so you can wake up feeling rested.

During Your Day

Good habits during your day can help promote better sleep.

  • Get regular exposure to sunlight. Try for at least 30 minutes a day, preferably in the morning.
  • Avoid nicotine and caffeine. Both are stimulants that can keep you up.
  • If you’re taking regular medication, check with your doctor about its effects.
  • If you nap, try to avoid taking one within six hours of your bedtime.
  • Try to get your workouts in the least two the three hours before bed.
  • Stay away from large meals and a lot of liquids within a few hours of bedtime.

Winding Down for Bed

Taking time to relax before going to bed can make getting to sleep easier.

  • Alcohol can decrease the quality of your sleep.
  • Dim the lights in the evening. It will help your body know it’s time for sleep.
  • Relax before getting in bed. Make a habit of reading a book, listening to music, or keeping a journal.
  • A hot bath can help you wind down.


Make sure your bedroom is helping you sleep well.

  • Make sure your bedroom is cool and dark.
  • Try to keep electronics and other distractions out of the bedroom.
  • Don’t lie in bed awake. If you’re awake for more than 20 minutes, get up and do something relaxing until you feel like you’re ready to sleep.

Off-Cycle Sleep

Getting good sleep during the day can be a challenge. In addition to the tips above, here are some things that may help.

  • Try to stick to a consistent sleep schedule if you can.
  • Get exposure to bright light while you’re awake at night and avoid sunlight before bed.
  • If you can’t get your room dark with blinds or curtains, use and eye mask.
  • Earplugs or white noise can help cancel out sounds that might wake you up.

Dr Nikolaos Dimitrakos – General Practitioner