Career Advice - A Community Blog

Erik Larson writes about the job market, resume improvement, and career advice

Sleeping Tips & Tricks

Written by Erik Larson, Community Blogger | Feb 26, 2018 4:43 PM

One of the most common kind of disorders are sleeping disorders. Going to a psychiatrist is necessary if your sleeping disorder is chronic. However, before you visit a psychiatrist, you might want to try a couple of things. Here are a few tips and tricks that might help you sleep better at night.


Physical exercise is important for a good night's sleep. Regular exercise is good for improving your condition and physical strength. Stretching and jogging are great ways to improve your metabolism. Only ten to fifteen minutes of exercising can significantly improve how you are going to sleep at night. If you have a tendency to wake up during the night, don't just go back to sleep. Instead, try tensing your muscles as much as you can for a few seconds and releasing the tension. Repeat this process a few times and then try to go back to sleep. This technique will help you relax and reduce the number of times you wake up during the night.


Reading is a great way to get yourself to sleep. However, avoid any work or school-related topics. If you put yourself under pressure, your brain is not going to accept that it's time for sleeping. It will request that you stay awake, since you'll be in work mode. It's best if you take a book you really enjoy. Different people have different tastes, but in general, people avoid horror books at night. Also, it's important to keep your phone off or away from you. Reading on any electronic devices before bed can have a negative impact on your relaxed state.

Choose the Right Mattress

It is very important to have the right surface to sleep on. Some people who may suffer from back issues can find some healthy benefits in harder mattresses. Others are more likely to aim for a comfy feeling. Regardless of your needs, you should invest some money in order to properly manage your sleeping habits. Today, it is extremely easy to purchase the right mattress, as you have numerous online stores to choose from. Getting a mattress in a box is one of the best options, since it involves a shipping method that eases the transportation of mattresses bought online.

Drink the Right Beverages

When you were a kid, you probably remember drinking milk right before bed. That is still a good idea. A warm cup of milk can help you fall asleep faster. Consuming any warm liquid before going to bed is always recommended. However, it's best to avoid drinks with sugar, since they can reverse the desired effect. Instead of sleepiness, you might experience hyperactivity. Same goes for drinks with caffeine. Energy drinks, coffees and sodas are not a good option before sleep.

Alcoholic beverages can help you fall asleep also. Beer has a high amount of vitamin B. Wine is good for your heart and blood flow. Liquor has depressant qualities, which means they make you sleepy. Every alcoholic beverage has its advantages, but they also have disadvantages. If you consume more than one drink before bed you might experience some problems. Hangovers and headaches happen if you consume too much alcohol, which can ruin your upcoming day.

Sleeping Schedules

Your body goes through various processes throughout the day, including resting processes. Going to sleep at different times each night is not good for your body nor mind. That is why you might want to try and set a sleep schedule. Write down your everyday activities. It will help your brain realize when the time for waking up is and when it's for going to sleep.

If you think you can't afford eight hours of sleep each night, you might want to try polyphasic sleep schedules. Polyphasic sleep schedules consist of multiple phases of resting. The most common type is biphasic sleep. This is when you have about five hours of sleep during the night, and two hours of sleep during the day. There are more extreme methods of sleeping, but they take some getting used to.

Wake Up Gently

Waking up is the first step of a new day, which means that it can greatly affect the rest of your day. That's why it's important to wake up gently. Waking up with your violently vibrating phone and a loud tune might implement an anxious state that will influence your day. You should consider waking up to the sound of birds chirping or gentle classical tunes. In order to start your day off properly, try to find a great ringtone.

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