Feel Tired? How To Get A Better Night Sleep

Imagine a few nights without a quality sleep, the nights seem short and you wake up in the morning tired and without energy.

Then imagine that this lasts for a longer period and ask yourself how the deficit of a quality sleep would affect your daily functioning?

The need for sleep is different for each person, and on average we need 6 hours of quality sleep for an optimal body functioning.

The dynamic way of living, the fast pace and work obligations sometimes require us to cut the time for rest and sleep, so if the ideal time for sleep is 6 hours – we learn to accomplish this task with modest 4 hours.

Athletes need to sleep longer, and the dedicated and professional athletes know that quality sleep is one of the key factors for their success and achievements. Athletes need to sleep longer due to rest and muscle growth, hormone regulation and regeneration of tissues.

The need for sleep is notably higher among those athletes who are preparing for a competition, because the lack of sleep affects the metabolism and the glucose, from which depends the regeneration of muscles. However, the lack of sleep does not affect the physical endurance but affects the focus and execution of the exercise.

For example, running or weight exercises can become your biggest mental and psychological struggle, if you don’t provide the needed rest to the body. Psychologically, irritability, bad mood and anxiety may occur.

One of the most common mistakes that we all make is related to our routine.

Ideally, we should go to bed every night at the same time. A common reason why we sleep badly is an uncomfortable bed or mattress.

The body doesn’t have a comfortable position, and that is one of the main reasons why we wake up tired or with a sore neck and a headache.

Exercising at night also negatively affects sleep.

Some people exercise in the evening, and thus interrupt the peaceful process that leads to sleep. Through training during the day we feel energized, but with a workout in the late hours we turn up the temperature of the body and its activities – and we delay sleeping certainly for more than a few hours.

How to get better sleep?

1. Prepare the room.

Ventilate the room and provide optimal room temperature.

Sleeping in a very hot room can often disrupt sleep. Dim the room, to make sure that the first sunrays will not wake you up earlier than planned.

Change the bedding more often because a neat bed will make you fall asleep faster.

2.Regular meals.

Because of the chaotic daily schedule our meals are often irregular so we reach out to an “unhealthy” food before the scheduled time for sleep.

Instead, try to have smaller and more frequent meals throughout the day and you can drink a cup of tea or a glass of warm milk before bedtime.


We all know that the intake of a certain quantity of liquids is required for the normal functioning of the body.

For our body to be sufficiently hydrated we should meet the daily needs and prevent attacks of thirst late at night which will disturb our sleep.


Exercising in the late hours can disturb your sleep, but a lack of physical activity can also do this.

Provide at least minimal physical activity during the day!