The Importance Of Getting Good Sleep

good sleep

It is estimated that as many as 70 million Americans have trouble sleeping and it is progressively getting worse with the proliferation of gadgets and bad habits. If you think you may be struggling too, ask yourself these questions:

  • Do you have trouble falling asleep?
  • Do you go to sleep easily but wake up repeatedly throughout the night?
  • Do you find it hard to drag yourself out of bed in the morning?
  • Do you or your significant other snore?
  • Do you regularly get less than seven hours of sleep per night?

If you answered yes to any of these, then you are not alone.

Sleep Deprivation is Hazardous to Your Health

Healthy sleep is absolutely essential to a brain healthy life. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity.

Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration.

Sleep deprivation has been associated with many health risks, including:

  • Type 2 diabetes
  • Depression
  • Anxiety
  • ADD (worsening of symptoms)
  • Alzheimer’s disease
  • Parkinson’s disease
  • Stroke
  • Psychosis
  • Weight gain
  • Poor lifestyle choices

Strategies for Improving Your Sleep:

Remember that we are all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works.

Maintain a regular sleep schedule.

Go to bed at the same time each night and wake up (regardless of how much sleep you got the night before) at the same time each day, including on weekends.

Your bedroom should be comfortable.

Control the temperature so that your room isn’t too hot or too cold. Also, keep your room as dark as possible while sleeping.

Create a soothing nighttime routine.

A warm bath, meditation, or massage can help you relax.

Don’t take naps!

This is one of the biggest mistakes you can make if you have trouble sleeping. Daytime naps will make the nighttime sleep cycle disruption worse.

Use sound therapy.

Soothing nature sounds, soft music, wind chimes, white noise makers or even a fan can induce a very peaceful mood and lull you to sleep.

Increase serotonin.

Drink a mixture of warm milk, a teaspoon of vanilla (the real stuff, not imitation), and a few drops of stevia which will increase serotonin in your brain and help you sleep.

Technology-free bedroom.

Take computers, video games, the TV and cell phones out of your bedroom and turn them off an hour or two before bedtime to allow time to “unwind.” Plus, they emit a type of light that stimulates the brain.

Avoid a full stomach.

Don’t eat for at least two to three hours before going to bed.

Regular exercise.

This is very beneficial for insomnia. However, don’t do it within four hours of the time you go to sleep as vigorous exercise late in the evening may energize you and keep you awake.

Watch out for stimulants.

Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon or evening. Although alcohol can initially make you feel sleepy, it actually interrupts sleep.

Move the clock so you can’t see it.

If you wake up in the middle of the night, refrain from looking at the clock. Checking the time can make you feel anxious, which will only make it harder to go back to sleep.

Use the bed only for sleep or sexual activity.

Sexual activity releases many natural hormones, releases muscle tension, and boosts a sense of well-being.

Don’t toss and turn.

If you are unable to fall asleep or return to sleep easily, get up and go to another room to do something relaxing until you feel more tired.

For over 25 years, Amen Clinics has helped tens of thousands of people heal their brains and we can help you too. If you feel that you or a loved one could benefit from an evaluation, please call us today at 888-288-9834 or visit our website to schedule an appointment.


  1. how do you suggest we deal with the problem of getting to sleep easily but waking up throughout the night. Had that problems for years now

    Comment by brian — June 9, 2016 @ 5:41 PM

  2. it’s most likely emfs that are causing your problems , my sleep is being hindered by that as well….

    Comment by iamli3 — June 12, 2016 @ 6:00 PM

  3. what is emfs

    Comment by brian — June 12, 2016 @ 6:42 PM

  4. electromagnetic fields

    Comment by iamli3 — June 12, 2016 @ 7:29 PM

  5. must wake up to ‘pee’ several times a night. What’s that solution?

    Comment by Marjorie Erway — July 10, 2017 @ 6:02 PM

  6. that’s been getting worse for me over the years (age 25) but i think it’s because i was becoming pre-diabetic so i’ve cut grain and sugar by 95% out of my diet and i think my bladder is improving from it now….

    Comment by iamli3 — July 11, 2017 @ 3:57 PM

  7. Sleep plays an important part in maintaining a healthy life. It is important to have enough quality sleep and at the right time. Your energy level while you are awake, completely depends on your sleep. When we sleep the brain is functioning with the rest of the body to maintain your health.

    Comment by PDsouza — November 23, 2017 @ 1:34 AM

  8. Brian – it might be worth seeing a sleep doctor if you haven’t. There’s a plethora of webpages about how to create good sleep habits. Additionally electronic use at night have a huge affect on your sleep – specifically blue light that reduces your meletonin production at night. Think about getting blue light filters for your devices and if possible stop using electronics an hour before bed.

    Comment by Elle R — May 19, 2018 @ 12:21 PM

  9. excellent advice!

    Comment by Doug Morris — September 11, 2023 @ 11:00 AM

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