5 Ways to Help Promote a Good Night’s Sleep

Please note: the use of cannabis for medial or recreational purposes may be illegal in your country. Healthiack.com does not encourage the use of this substance.

If you don’t get a good night’s sleep or enough sleep, it can impact many other elements of your life. Your concentration can be affected, making it more difficult to do your job effectively.

Simple tasks can feel far harder, and you may find you spend the whole day feel like a bit of a zombie. There are many things you can do to help promote a restful night’s sleep. Here are 5 of them.

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Exercise and fresh air

Couple fresh air with exercise, and you could be onto a winner. Many people who enjoy hill walking or running say they sleep better than ever before following a day out exercising. Fresh air relaxes the mind and increases oxygen, and so can wash our cares away, making our minds more at peace when we retire to bed.

Exercise can make you feel very tired after giving your body a workout. All in all, a great combination, and one you should try and do as often as possible.


Eleven states across the U.S have now legalized recreational marijuana, and many more have made it legal for medical purposes. Those numbers are expected to vastly increase this year. Whilst marijuana consumption is not going to be a popular choice for everyone, various strains can help with different issues.

One of these is the quality and length of sleep we get. There are many professionals in this field, so it’s a good idea to talk to someone local to you to get advice. You can find dispensaries in San Diego, Las Vegas, and a host of other cities across the U.S. It could make a huge difference to your sleep patterns and make you feel far better rested the next day.

Comfortable bed

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Your mattress can make a massive difference to your quality of sleep. Some people prefer harder mattresses and some like softer, so it’s a good idea to find out what suits you. Many bed stores have bed pods you can lie on to find out how each mattress feels, making it easier for a mattress match to be made. If your bed is too hard for your weight or your posture, it could result in a bad night’s sleep. It’s also worth paying a bit more for the right mattress. People think nothing of spending thousands on a new sofa but would wince at the idea of spending the same on a mattress. You will be using it every night for the next five to ten years, so spend a bit extra and you may find that you start sleeping like a baby!

Bedding is also important for a good night’s sleep. If you are sleeping on cheap polyester sheets, you might find they make you sweat or rub against your skin. Spend as much as your budget allows on decent bedding. The higher the thread count usually means the softer the bedding. Egyptian cotton is always a popular choice but can be expensive, so if needs be, wait until the sales and grab a bargain.


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Believe it or not, staying hydrated throughout the day can work wonders when it’s bedtime. When you are dehydrated, your body doesn’t receive the essential amino acids that it needs to help produce vital hormones like melatonin. Melatonin helps you sleep and stay asleep for longer.

To stay fully hydrated, it is recommended that the average adult drink around 2 liters of water every day. Many fruits and vegetables also contain lots of water, and so can aid the hydration process.

Try it for a few weeks and see if it makes a difference to your sleep patterns. Drinking enough fluid may also make you feel far more awake and energized during the day. Lots of water and lots of sleep equals a happy and healthy body and mind.

Autonomous sensory meridian response

Commonly known as ASMR for short, autonomous sensory meridian response is the response our bodies and minds have to various audio and visual sensors. It may cause tingling sensations throughout the body and, due to a heightened sense of relaxation, can make some people fall asleep very quickly.

Whilst some people fall asleep to the visual sensor of soap being cut or hair being brushed, many prefer ASMR artists who perform tapping or clicking sounds, for example. It is worth looking into to see if certain sounds or actions make you sleepy. You may even fall asleep before you finish watching!


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