Are you struggling to get to sleep and make a good night? The following tips for a better night’s rest might do the trick for you:

Tip 1: Structured sleeping pattern
Go to bed and get up at the same time as much as possible. Don’t sleep in long even though you are tired; your internal clock that regulates your sleep needs to be reset and sleeping in long won’t help you with that.

Tip 2: No screens before bedtime
Close your laptop, turn off the TV and put away your smartphone 2 hours before going to bed. The hormone melatonin stimulates sleep and is released when it is getting dark. Keeping your environment artificially light complicates the release of melatonin.  

The production of melatonin unfortunately becomes less around the menopause; a possible solution is to supplement melatonin. This is not addictive.

Tip: reading a book in bed works somnifaciant … at least if you are not reading a scary book!

Tip 3: Avoid stimuli
In addition to visual stimuli, avoid or minimize as many stimuli as possible to get your body and mind in a relaxed and calm state. Don’t start difficult conversations before bedtime and don’t watch a scary movie. Reading a book actually works somnifaciant.

Tip 4: Go for a walk
A walk in the fresh air makes you sleepy. After an evening stroll you’ll fall asleep much easier and you’ll sleep deeper. A half hour walk already does miracles for your sleep quality. Plan the walk so that you are in bed within an hour after your stroll and take the above tips into account between your walk and the moment you get into bed.

Tip 5: Eat sleep-inducing foods
Certain foods have a beneficial effect on poor sleepers because they stimulate the production of sleep-inducing hormones like serotonin and melatonin. This applies to whole wheat bread, banana, milk and almonds.

Tip 6: Avoid stress
Do you have a stressful job? Are you worried? Chances are great that this is the cause of you bad sleep quality.  If possible change the situation to make your stress level lower.

Tip 7: Don’t work out at night
Do you experience difficulty falling asleep while you work-out in the evenings? It might be a solution to work-out in the morning or afternoon, instead of the evening. Sports activates your body quite a bit, which makes it difficult for your body to unwind after a work-out just before bedtime.


Rest, structure and proper nutrition are key elements in a healthy sleep pattern. The above tips are not exhaustive. Therefore, take tips as basics. Try them out and see if they work for you. If they don’t work or if you struggle with long-term sleep deprivation by insomnia and bad nights, it’s time to consult a doctor.

Share your tip

Do you have any additional tips? Leave them in the comments below. Thank you in advance!



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Images by Federico D’Amico



About Author

Hey! I'm Angela; a 30-something mommy and a now REAL #fitchick, digi nerd, photo & film shooter hobbyist, MSc specialized in Health Education, marketingspecialist and an international fashion model for 20 years. I've worked for eg. Viktor & Rolf, Nivea, Escada, Elle, Vogue and Glamour.

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