How to Get High Quality Sleep

Getting high quality sleep is key when it comes to your energy level. It also greatly affects your overall health and well-being.

If you suffer from tiredness or if you sleep too much, there’s a good chance that you either don’t get enough sleep or don’t sleep well enough. You see, there is a big difference between getting enough sleep, and getting QUALITY sleep…

You can get 9 hours of ‘poor sleep’ and wake up tired, and you can get 6 hours of great sleep, and wake up filled with energy for the entire day.

Of course, if you’re having trouble sleeping through the night, or if you suffer from some physical symptoms related to sleep, you should check into that. First and foremost…

Find out if you have Sleep Apnea and treat as soon as possible if you do. A few signs are heavy snoring, excessive night sweating and waking up with headache.

A Few Tips for Better Quality Sleep

  • Lead a healthy lifestyle – beside all the other benefits, you will also enjoy better sleep and more energy. You probably know what this means, but just to give you an idea – eat highly nutritious food, drink lots of water, avoid smoking, alcohol and caffeine and exercise regularly.
  • Do your best to stick to a steady sleep schedule. At least wake up at the same time every day, no matter how long you had slept. If you follow some of the next tips, your body will tell you the “right” time for you to go to sleep. When it does – comply.
  • Get yourself tired. If you get very little physical activity during the day, you might not be tired enough at night. It’s best to get some exercise in the afternoon (not too close to bedtime).
  • Expose your eyes to sunlight as much as possible. Sunlight helps your inner ‘sleep clock’ reset itself each day.
  • Avoid caffeine (present in coffee, tea, soft drinks and chocolate) at least 6 hours before bedtime. In general – try to avoid caffeine as much as possible. In the long run, caffeine lowers your energy level and damages your sleep patterns, even if you’re “sure” it has no effect on you.
  • Start relaxing yourself at least a couple of hours before sleep – avoid stimulants (like sugar, caffeine and even bright lights), alcohol and stressful situations. Relax, maybe read a book, take a warm bath, have some warm milk or herbal tea, even do a relaxation ‘meditation’.
  • Don’t go to sleep on an empty stomach – have a light snack before bedtime, but not a heavy meal. (Peanuts, milk and turkey are some of the foods that relax your body and induce sleep.)

That’s in a nutshell how you can get better sleep. If you’re serious about improving your sleeping habits…

For a complete guide to eliminating tiredness from your life I highly recommend the End Tiredness Porgram



27 Responses to “How to Get High Quality Sleep”

  1. kk says:

    i sleep more than 9hrs a day and stil wake up tired and body and back pain un able to wakeup even if i want to.i also have sinus problem(nose congestion)since 5-6 years.i cant avoid work stress.i have tried meditation but its not helping…
    i want to know can sinus be the reason of long hr

  2. Anonym says:

    I have trouble being tired all the time, and having no motivation to go out with friends or doing other stuff. Im more tired when Im laying , or sitting. When I go out and take a walk (rarely because im lazy or tired to), I feel more energetic. I had problems with my stomach for almost onemonth now, and maybe that is a cause? And when I have pain, Im scared because I think something bad is going to happen and from that my I feel ALOT tired and sweat. And when i think about it too. Im better when my mind is somewhere else, like talking with friends. Everyone (and doctors i visited) are saying its nothing just hormones changing youre a teen,and its normal. Everytimewhen something in my body hurts, i worry about what will happen and I have a feeling im gonna faint. My doctor said i have enough immunity. I think I just need self trust and stop being scared. Also, I have spent alot of time in computer games its maybe because I didnt go out and enjoy life enough while i wasnt sick? Id really like an answer , thank you this website helped me express my feelings.

    • Rotem Cohen says:

      Well, obviously I can’t give you a simple straight answer, since I don’t really know you. I can only make a few guesses… on the physical side – maybe you’re not eating right, maybe you have some kind of food intolerance that you’re not aware of. For example: if you eat dairy, maybe you’d want to try and avoid it for a couple of weeks and see how you feel. On the mental side, maybe you’re a bit lonely, maybe you need more human connection or something like that.

      • Anonym says:

        Thank you for the fast reply, and I have this tiredness because I was food poisoned, then I was poisoned again (twice) and my stomach hurts are making me very sick and tired. It just makes me think I have the worst sickness ever, thats what stomach does. But its ok im still waiting a couple days, not eating fast food and it will probably pass, and u also probably had fodnposioning or stomach problems and u know how it feels. Anyway I was happy to see the reply , Byee

  3. Anon says:

    Wondering if you could help me out here. You see, I keep needing to get up in the middle of the night to urinate. It happens at irregular times and no matter what I do I can’t seem to break the habit. How can I stop this?

    • Leon says:

      Yeah I used to be the same.
      For me coffee was the killer. I stopped drinking it completely and I no longer felt the need to go as much, but it did take a few weeks.

      Sugar was the other cause, although it is very difficult to cut out all sucrose sugar, but it really affected that urgent feeling. What I do now(and I don’t know why it works but it does), I drink lots of straight pomegranite juice, and ingest very little sugar(only as a treat on weekends or if I go out). The bags under my eyes have returned to almost normal as well as a result as I’m sleeping better.

      Hope it helps you, let us know!

    • Rotem Cohen says:

      Thank you Leon. Yes, coffee can be one thing, but Anon, frequent night urination is one of the symptoms of Sleep Apnea. I suggest that you check into that.

  4. I feel sleepy around 6:00-8:00 p.m and I wait to go to sleep around 10:30, but then it is like I wake up and can’t go to sleep. I try to sleep and toss and turn all night and then around 4:00 a.m I go into a good sleep and then it is time to wake up at 6:45. I wake up okay and then I feel exhausted around 7:30-8:30 and very foggy and weak. At around 11:00 I get an energy burst and go strong until the cycle begins again.

    • Rotem Cohen says:

      Lisa, it’s natural to have ups and downs throughout the day. Our energy level is determined by both internal and external factors. We actually have built in mechanisms that cause spikes and dips in our energy level (and body temperature) as part of the “circadian rhythm”…

      Anyway, I suggest that you pay attention to what you do, what you eat, your sunlight exposure, your caffeine intake etc, and also maybe try power-napping – take a 20 minute nap around the afternoon to try and prevent that early evening slump.

      You don’t need to toss and turn all night! Find out why you have trouble falling asleep.

  5. Rosie says:

    Hi there,

    My husband can sleep for up to 12 hours a night but wake up completely exhuasted. He does has a stressful job but isn’t particularly busy at the moment. His doctor (before we realised it was lack of proper sleep) but him on anti-depressents but these didn’t work and he’s no longer on them.

    He’s got it in to his head that the reason for this tiredness is because he’s dreaming constantly (although he doesn’t always remember his dreams) and isn’t get a proper restful night’s sleep.

    His diet isn’t great, he does drink a bit but suffers even if he’s not drinking. He works out but weight rather than cardio and as I said has a stressful job. He is considering doing a sleep study but I thought I’d try and find some other ideas first.

    • Rotem Cohen says:

      Rosie, it sounds like your husband gets a very light and un-restful sleep, the kind that you wake up from and feel that you’ve been dreaming a lot.

      I’m not sure what was the doctor’s diagnosis, but oversleeping is known to be one of the symptoms of depression. (Though I hate the fact that people take pills for it, instead of dealing with it, but anyway…)

      I’m sure you understand that there are many possible causes for poor sleep, like sleep apnea (does he snore?), drinking alcohol before sleep, lack of exposure to sunlight and more.

      (You mentioned he’s doing weights. Maybe he also eats too much protein or takes some kind of supplements for muscle building? That can be harmful for sleep. Just a thought.)

      Also – there’s always the force of habit. You see, your husband may be stuck in a cycle of tiredness and oversleeping…

      For example: He drinks too close to bedtime -> he sleeps lightly and oversleeps -> he feels tired all day and drinks lots of coffee -> he sleeps lightly and oversleeps —->

      Maybe it’s not the best example, but the idea is that such cycle may have begun a long time ago. It simply becomes habit. Combine that with stress at work and even a mild depression… and you’ve got a good recipe for constant tiredness and oversleeping.

      There’s a lot you can do to ‘break the chain’, but the first step is to simply… break it! (by waking up at a reasonable time)

      A few question to ask yourself and your husband…

      Does he really want to wake up earlier? How hard does he try to do so? Is he following the basic sleep tips above?

      Hope this helps.

  6. Leon says:

    Hey mate, good on you for writing about these issues, you are doing a good thing.

    I also have this problem of finding it difficult to wake up in the morning and having low energy levels in general. It’s been like that as long as I can remember.

    My advice for others:
    Firstly make sure you have a clean bedroom. Dust was really affecting my breathing at night, and carried the problem into the day, even when I thought everything was clean. Don’t be lazy(no pun intended) – go overboard in cleaning your bedroom regularly.

    Secondly, try to time your goings to the toilet till just before you go to sleep. You need to not be hungry, but you will sleep better if you don’t have pressure in your belly.

    I also went and saw a nutritionist who advised me that I may have Seasonal affective disorder(SAD). He asked me to look into a few vitamins, the main one being l-tryptophan. It assists with serotonin level production. You take a teaspoon of the powder with some citrus fruit before bed and after a few weeks it suddenly makes a huge difference. You jump out of bed and your mind is incredibly focussed once it begins to work. It didn’t just feel normal, my mind was running incredibly well, which I don’t think I’ve ever felt before. Unfortunately, I stopped taking it as it is difficult to get a hold of and now I just feel dumb(mind clouded) again and have trouble getting up once more.

    I will start taking it again soon as it really helped me in all manners of life.

    Rotem feel free to contact me for more info as I’ve looked into the problem extensively.


    • Rotem Cohen says:

      Thanks a lot Leon for all this great input.

      You’ve mentioned dust – it reminds me that during April-May I suffer from Hay Fever. My airways get stuffy and wheezy (if that’s a word) which of course damages my sleep.

      What I’ve found helpful was using a simple menthol inhaler. You can find many different kinds of those in drugstores.

  7. Ben says:

    I take melatonin to get me asleep. I wake up really tied and often take a few hours to feel ‘awake’. Is this because I take tablets to sleep, or just need to apply the above?
    If I don’t take tablets it is impossible to sleep and often lay there for hours (I’m 19).
    I do get up at the same time each day and normally go to bed around the same time.
    Many thanks

    • Rotem Cohen says:

      Ben, what you’re describing is a common result of taking a high dosage of melatonin. I would check into that. With that said, of course following the “better sleep tips” above can’t hurt.

      I can’t tell for sure about you, but I believe most people who suffer from insomnia can overcome it by changing some of their habits, learning how to relax, and maybe using some ‘herbal remedies’, like lavender drops or chamomile tea.

    • Lucy says:

      Hi ben,
      i get the same thing sometimes i can’t get to sleep at all but others i just drift off! i don’t know what to do!

  8. Aurin says:

    is night’s sleep is a must for being energetic and for a well functioning brain? if I work at night and sleep by day will there be any problem?

  9. Jessica says:

    Thanks for the great advice, my sleeping pattern and quality have been greatly improved since reading these simple solutions!

  10. Lena says:

    Hie i need help ialways feel so tired in the afternoon and fell like sleeping

    • Rotem Cohen says:

      Well, Lena, I would have to ask you many questions in order to be able to advise you…

      What do you think you’re doing right and what do you think you’re doing wrong? Have you tried some of the tips on this site? How old R U? How much sleep are you getting? etc etc etc…

      By the way, if you feel sleepy in the afternoon, it’s not always a bad idea to take a short “powernap” – 15-30 minutes.

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