Faculty of Humanities and Social Science > English

16 Easy Ways to Get a Good Night’s Sleep That Work Every Time

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A.S. Rafi:
Sometimes, you spend the whole day longing to go to sleep, but when the time comes you sit lying wide awake for hours. The stresses of every day life make this a very common problem for thousands of us.
If you’ve had this experience, try out some of the ideas below. Each one has been proven to help you get a perfect night’s sleep and leave you feeling fresh and energetic the next morning. Goodbye to tiredness!


1. Eat food with magnesium in it. Research suggests magnesium plays a key role in our ability to sleep through the night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.

A.S. Rafi:
Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.

A.S. Rafi:
Use your bedroom only for sleep and relaxation. Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much.

A.S. Rafi:
Keep your bedroom slightly cool. Between 15 and 23 degrees Celsius is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.

A.S. Rafi:
Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.

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