How to sleep well every night

By McDonald. T |  September 24th 2018

We spend about a third of our life asleep.  For anyone working with computers, sleeping can become a problem due to the light from the screen and from the stimulation of cracking technical problems.  If we have a bad night sleep, it can ruin our day and make us feel unhappy.  Sleep is a place of rejuvenation and for dreaming: it is a time to relax and regenerate.  We place a lot of importance on sleeping and rightly so since if it is interrupted night after night it will turn our life upside down.  If you have trouble sleeping at night consider these factors: temperature of the room, activity in the room and breathing.

Temperature of the room

If you have trouble sleeping at night, consider the temperature of the room as a factor.  Our core body temperature needs to drop a couple of degrees before we can nod off into the land of blissful sleep. So open a window in the bedroom a few hours before you go to bed to cool the temperature in the room.  Although this will help your body to relax and cool down, you will wake up again if you are too cold.  In other words, keep the bedroom at a cool, but not cold temperature.  If it is very hot, try using a fan to cool you down as long as you don't mind falling asleep with the fan on.  I find this works great in the summer.

Activity in the room

The second factor to consider is what activities you do in the room when you should be sleeping.  If you read or watch TV or use anything with a back light like your phone or data pad in the bedroom, your brain will get confused as to what the bedroom is for.   For this reason, let your brain associate the bedroom with sleep and romantic love only.  If you wake up in the night and can't go back to sleep, go to another room and read.  It is important that you associate your bedroom with sleep and not reading or watching TV.  One exception to this rule i have found is listening to relaxing natural sounds like rain on a window pane with gentle thunder in the background.  This will allow your brain to associate the bedroom with sleep; subsequently, your body will react to the room and you will find it easier to nod off quickly.


The final factor to consider in helping you sleep at night is your breathing.  While attempting to sleep, breathe in through the nose and out through the mouth. This is more important than you might think.  If you have ever had lessons in meditation, you will know that it is important to breathe out through the nose or you will just go to sleep.  Since you want to go to sleep, breathe out through the mouth while comfy in bed. 

To reiterate, keeping the bedroom at a nice cool temperature, using the bedroom for just sleeping and remembering to breathe out through the mouth while in bed are all things to be considered if you have trouble sleeping at night.  Follow these steps and before you know it you will be fast asleep. 

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