20 Practical Tips To Help You Sleep Better And Relaxed At Night (Without Any Pain)

Personal health care and proper sleep are utmost essential to stay healthy and fit.  It is a fact that continuous work and a lot of stress leads to body pains and stress. Not only stress, but bad sleeping positions lead to neck, shoulder and back pain leading to severe sickness . When it comes to back or neck pain, an ounce of prevention is worth a pound of cure to bring the pain under control.

Lack of sleep leads to many health hazards and at times may also lead to irreparable problems in human body. It deprives a man of his energy and pushes him to lethargy and inactivity. The net result is the emotional imbalance hailing from physical imbalance. While on other hand sufficient sleep leads to a whole time coverage of good things in life and allows a good ride in all life activities.

Of course, insufficient sleep is a common problem, though not a major problem for most of the people and it can be easily managed with some practical tips like your regular habits and methods of sleeping. Below we discuss the best 20 tips for better sleep that will help in making your life healthier and happier.

Sleep Better and Relaxed at Night

Your Sleeping Schedule and Duration of Sleep

1- Promote a natural habit to sleep: “Early to bed and early to rise keeps a man healthy, wealthy and wise.” This is a proverb taught from the school days, which when followed strictly presents positive results on health, work and body. Go to bed on time and promote a natural drive to sleep and stay flexible. Sure, this will not only trigger the anxiety feeling, but also brings a good change in overall health to get to the sleep naturally every night.

2- Sleep repairs body till the alarm rings: A good night’s sleep gives rise to an active mind and body in the morning, this is a proven fact. Researches show that a sound sleep repairs the body till the time alarm rings. We open our eyes to welcome the fresh breeze and soft sun rays which prove to be a good repair to the body from all aches and pains normally.

3- Plan at least seven hours of sleep: Sleeping for 6-8 hours at night is considered as the duration of good sleep. As every human being has his own varying degree of sleeping hours, it is for you to calculate your best sleeping hours and decide which is the best number suited for you. Normally, if you maintain a habit of sleeping at least 7 hours everyday your sleeping time is sufficient. Your body is then ready with the recharged energy provided by your sleep at night.

4- Cover the lost sleep: Late night sleeps or miss out of sleeping hours due to work load need to be covered to get back to normal life and to get health and mind on track. So it is best to have extra hours of sleep on weekends to feel active, especially when you are not able to get enough sleep for 2-3 days.

Enjoying Pain Free Sleep Is Your Right

5- Manage back pain with the right posture: Most of the adults droop while sitting or walking leading to poor posture for longer periods. Try to maintain right posture all through your day to day activities which can help a lot. For instance if you are continuously working on the desktop, then don’t slump, instead sit upright with the shoulders relaxed and back supported comfortably in the chair.

6- Maintain good posture for curing neck and shoulder pain: The Shoulder is a complex joint and experiencing shoulder pain or discomfort to carry things makes the issue worse. You are not alone as 70% of adults experience this at some point that leads to discomfort of regular activities and miss the working days. Pain can begin due to lifting of heavy weight, accident or due to age related changes in the body that can trouble your night sleep. Follow tips to maintain the right posture that can help cure shoulder and neck pain so that you can easily get back to regular work and weekend celebration.

7- Sleep on your back to treat neck pain: When pain arises in the neck, sleeping on the back is a neutral and best position to allow the spine rest without difficulty.  Those with neck problems find it tough to sleep with their favorite neck pillows. So it is best to avoid high pillows. Also choose the mattress and pillow material that gives you a relaxing and good feeling without any pain.

Proper Workout And Exercises Are Important

8- Follow work out earlier in the day: Exercise improves body activities, gives energy to muscles, promotes good flow of blood and improves quality sleep for sure. In that regard, it is important to plan proper workouts for nearly 1-2 hours in the morning so that your workout boost your body before hitting the work.

9- Stretches and exercises “Important”: Exercises, stretches and aerobics are the good tips to bring the body pain under control, especially the pain you feel while on bed. However if you face severe pain and feels trouble all through the night, then it is advised to consult a health care practitioner or physical therapist who with medical attention, right exercises and massage therapies help to give relief so that you can enjoy normal and healthy life once again.

10- Maintain a record of activities: Lack of proper workout OR activities and task that promotes good blood flow in the body can prove hazardous to your heath in long run. Chart everyday workout, plan and focus on the main things that present positive effects on health and help keep you active.

Relaxation Techniques for An Easy And Better Sleep

11- Have a siesta during the day: A 30 minute siesta or to say nap in the afternoon prove better for a good night’s sleep. Follow to get back to work in a fresh way and with an active mind.

12- Create a pleasing environment: Either it is a choice of placing aromatic candles at the corner of room or picking a perfect mattress on the floor with heavy duty curtains, the choice is yours. A comfortable environment is essential before jumping on the bed with your partner.

13- Create cool temperature in the bedroom: Creating a good cool temperature (with proper humid environment) is the best technique as extreme temperature may lead to regular arousing from sleep and disturbance. If required you can use a cool mist humidifier for maintaining the right humidity and temperature in your room.

14- Relax mind with a hot bath: Taking a hot bath is the best tip to relax body and to enjoy a deep sleep. It relieves the body pain and stress to have a sound rest. Thus consider getting a nice bath before an hour you go to bed.

Your Diet and Eating Habits

15- Avoid high carb diet: Do not take high carbohydrate food as it affects you sleep a lot. Also you should try to avoid very rich and spicy diet during dinner.

16- Include Magnesium in diet: Most of the research suggests to add magnesium in the diet as it plays a pivotal role in providing ability to sleep well all through the night. It is best to add magnesium rich foods like swiss chard, pumpkin seeds or spinach or pop a supplement of magnesium before going to bed or to say 30 minutes before bedtime.

17- Say “NO” to caffeines and beverages: Drinking tea, coffee or other beverages during the sleeping hours annoys and disturbs the sleeping hours. The effects of caffeine last for the whole day, to say nearly for 10 hours. This drinking coffee or tea just before getting on to bed is like spoiling a good night sleep, so try to avoid it.

18- Sip a cup of chamomile tea: Herbal drink such as green tea or chamomile tea is a right choice to reduce anxiety. Drinking this tea once in a day relieves your difficult sleep and disturbed mind so that you can fall asleep much easier.

Stay Stress Free and Live Your Life To The Fullest

19- Do not stress yourself while you are on bed: Talk to your partner while you are on bed to present good ideas and information. Be jolly in mood, unwind from the stress of the day and chill. The best thing to get good sleep is to keep your stress away and invite good dreams home. Do nothing and think nothing at bedtime and be a master of your sleep.

20- Live your life as you desire: The tension of not sleeping well may drive most of them to have certain controls on life like avoiding late night outs, less concentration at work or taking rest in the emergency room. Well, this is not only unsafe and risky, but also futile as such type of behavior may lead to anxiety, take hasty decision or be irritated.

It is therefore best to live your life to the fullest and make your desires come true without any compromises. However make sure that you do not risk your health while doing all these.


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