How to Get a Good Night’s Rest, At Last!

Guest Post by Ruan Smit

Can’t remember when you slept last? Feel like you’ve been tossing and turning the whole night and can’t get enough sleep? Then you should follow these facts to get a good night’s sleep.

Getting a Good Night's Sleep

Get into a Routine

Keep to a routine when you go to bed each night. It helps your system stick to an internal schedule which will help your body shut down normally instead of forcing it to go to sleep. We don’t mean literally shut down, but your body will begin to relax which helps you fall to sleep much easier. Stick to a certain time when you want to go to bed ( and an hour before you do so) stay away from electronics such as TV’s and computers.

Avoid Stimulants

Some beverages and foods have caffeine in them or natural stimulants which keep your body energised. If you want to have a relaxing night you should avoid these stimulants and hour or more before you go to sleep. Foods and beverages containing Tyramine increase your heart rate and blood pressure and you should avoid them at all costs before going to bed.

A list of stimulants:

  • Cigarettes
  • Caffeine
  • Ham
  • Bacon
  • Sausages
  • Aubergines(Egg plant)
  • Tomatoes
  • Red wine
  • Peppers
  • Coke
  • Alcohol

Lower your Anxiety and Stress Levels

When you watch TV, play computer games or study your mind wont switch off. You need to take some time to slow down before you go to sleep, we recommend at least an hour before you go to bed. The best ways to distress are to take a relaxing baths, listen to relaxing music, reading a book or running through relaxation techniques.

We use the following technique to relax our muscles before we go to sleep. When you are on your bed, you should tense all of your muscles throughout your whole body. Concentrate on the muscles in your toes and relax them, after your toe muscles are relaxed you should relax your calves and progress upwards till you have forced all of your muscles to relax in your entire body.

If you have enough time you should follow a rigorous training exercise which will help your body deal with all your pent up energy and help you relieve some anxiety of the day.

Herbal Remedies

Here are a few natural remedies which help you get to sleep faster and help you have a good night’s rest. Natural remedies should be consulted with a doctor as each person has their own reactions to different herbal remedies.


Lavender has many benefits when it comes to combating insomnia. The flowers are used to make tea which helps you relax and the lavender oil has the same effect.


It has been found that when Lemon balm and Valerian root extract are mixed it promotes a good night’s sleep. It also puts you into a very deep sleep which helps your body relax completely.


Chamomile helps people who have gastro intestinal upsets and eases the pain to help you sleep. Besides helping your gastro it acts as a mild sedative which relaxes your body and makes it easier to sleep and have a good night’s rest.

Ruan Smit is a freelance writer who spends his free time researching remedies for common human issues such as sleeping disorders. He has found that adjustable beds play a role in this regard. On Ployvore

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