• Susan Pattis

Thirteen Tips for Good Quality Sleep


Many friends and readers want me to share tips on good quality sleep. I am not an expert on this topic, but I can share what I would do if I could not sleep. I struggled for a good night’s sleep when I was a frequent international business traveler—fighting jetlag after a twelve-hour flight was my routine. We all know that sound sleep is vital for good health because good quality sleep relaxes the body and the mind after a busy day. Modern working people, especially outstanding elites and professionals, are not free of daily challenges, stress, anxiety, and distractions. “I have fame, beauty, money, and love, but I never get enough sleep,” a successful lady told me a few months ago. "I am hopeless because I must take sleeping pills every night to give myself some rest," a CEO of a large company in Asia said to me last week.


Sleeping problems cause a burden to the heart, digestive, and nervous systems. It is hard to solve sleeping issues because most people refuse to break free from their toxic lifestyle and unhealthy habits. I like to use the following thirteen simple, natural, and relaxing tips when I have difficulties getting to sleep after international travel.


1. Physical exercise can improve sleep quality. I prefer to do one-hour high-intensity exercise plus yoga in the afternoon. Never exercise just before bedtime.


2. Reading a good book is an excellent relaxing habit that prevents anxious thought patterns from disrupting your sleep. It is better to avoid books that may cause a strong reaction or affect emotions.


3. Put your cell phone, laptop, and other electronic devices away from your bedroom. Stop the habit of addictive texting, watching TV or online videos just before bedtime.


4. Don’t drink tea or coffee for the three hours before you go to bed. The caffeine in tea and coffee has the potential to disrupt sleep patterns.


5. Try mindful meditation before going to bed. Meditation helps to reduce anxiety, calms the mind, and relaxes the body by diverting the mind’s attention away from exciting thoughts or negative experiences.


6. Play relaxing music for an hour before going to bed. It is an optional choice because some music can be over stimulating and cause sleeplessness. I like soothing music playing at low volume all night long.


7. Take a long hot bath with sea salt before going to bed. A warm bath helps your body to prepare for good quality sleep.


8. Try to eat a light dinner with lots of fresh vegetables and fruit before 6 PM every day because eating a sizeable late meal, especially within three hours of bed, can affect quality sleep.


9. Add pumpkin seeds and other healthy nuts to your daily diet to provide an optimal amount of beneficial fats, magnesium, and zinc for high sleep quality.


10. Make sure to have a comfortable bed and a suitable pillow. It is worth investing in quality mattresses and pillows to improve sleep quality.


11. Do not consume large amounts of alcohol before going to bed.


12. Turn off your home WIFI entirely before going to bed. Use a red-color bedroom night light to create a soothing sleep environment.


13. Change into clean, light-colored relaxing clothes before sleeping.