Three Top Tips for Getting a Quality Night’s Sleep

Getting a good night’s sleep has a direct effect on your physical and mental health and the overall quality of your life. If you are experiencing issues with your sleep or functioning on very little sleep each night, then this can quickly begin to cause your health to deteriorate, leading to problems such as headaches, depleted energy levels, sore muscles, poor mental health, and even weight gain. Not getting enough sleep at night can also take its toll on your appearance, leaving you looking tired with dull skin, limp hair, and more frequent break-outs.

Not sleeping well can be caused by several different factors. However, the good news is that there are steps that you can take to ensure that your sleep is improved each night. Here’s what to do to get the best night’s sleep of your life!

Tip #1. Change Your Bedding

Have you ever considered that it could be something simple, such as the firmness of your pillow, that is preventing you from getting a good night’s sleep? Or, perhaps it’s the thickness of your duvet that isn’t regulating your temperature properly, leaving you tossing and turning during the night. If you tend to sleep on your back, then having a pillow that is too soft and unsupportive to your head and neck can also lead to upper back pain, which will surely keep you awake at night. Take a look at to get an idea of the best pillow to choose to keep you comfortable in bed.

Tip #2. Switch Off

Smartphones, laptops, and tablets have quickly become an integral part of our daily lives and with all the information that we need now available online, it’s not uncommon for many people to go to bed taking their technology with them. If you enjoy checking up on your friends on social media, watching the latest news or reading your emails before you go to bed, then the bad news is that rethinking your night-time routine may be in order. Using technology has many undeniable advantages, but one big drawback is that staring at a smartphone screen can cause physical changes to the body’s melatonin production, which results in you waking up rather than feeling sleepy at night. So, switching off from technology at least an hour before you go to bed will encourage your body and mind to wind down and relax.

Tip #3. Exercise During the Day

Exercising isn’t just good for weight loss and building muscle strength; it also improves every aspect of your health, including your sleep habits. Getting some exercise during the day can have a huge impact on your sleep quality. A moderate to vigorous workout will speed up your metabolism, stimulate hormones such as cortisol, and raise your body temperature. However, bear in mind that this should be done at least three hours before bedtime, as any later and it could have the opposite effect and interfere with your sleep. If you prefer exercising in the evening, light stretching exercises such as yoga can help you relax.

Did you enjoy these tips? We’d love to hear from you in the comments.

About Pepper

I am a single working mom, trying to raise my kid the best way I know how. Join me as I navigate my way through the jungle that is Single Mom-hood, armed with rose-colored glasses and strength of spirit. As pepper adds spice to food, so does my daughter add spice to my life. She makes life no less than…PEPPERRIFIC!

Catch me on G+.


  1. Hey Pepper
    I have recently started blogging and I found your blog while I was searching something on Google.
    Earlier when I was going through something, I was not that active. But recently i have opted a good lifestyle and now I workout, study, job, read novels and also keep my diet healthy and balanced. Good night sleep is really important and when you are working during the day you can have that. One thing which can rob you off good sleep is your smartphone. So whenever I am ready to sleep i would always switch off my phone and keep it away from my bed.

Speak Your Mind