11 Tips to Sleep Well and Wake Up Refreshed

Do you want tips to sleep well and wake up refreshed? Some simple habits can help. Find out how to improve the quality of your sleep here.
11 Tips to Sleep Well and Wake Up Refreshed
Leidy Mora Molina

Reviewed and approved by the nurse Leidy Mora Molina.

Written by Lorena González

Last update: 26 May, 2022

Are you having problems falling asleep? Do you find it difficult to wake up refreshed? Do you need tips to sleep well and you can’t seem to find them?

Sleep is crucial for our well-being and maintaining good living habits. Therefore, it’s advisable to consult a specialist if you have frequent sleeping problems. 

Sleeping well is one of the things that will ensure you not only have a good rest, but also keep you active throughout the day. These tips can help you to wake up refreshed and end up performing much better during the day.

Tips for getting a good night’s sleep to wake up refreshed

If you want to know some natural ways to improve the quality and quantity of your sleep, bear in mind the following tricks. You can use them when you need them most.

1. Make sure to get enough sleep

Each body is naturally able to regulate the time it spends sleeping. However, the truth is that the average amount of rest needed for an adult is 7 to 8 hours.

If you notice that you sleep less and less, it means that a sleep deficit is accumulating. This causes a reduction in work efficiency, since you end up feeling sleepy all day long. That’s why it’s crucial to pay attention and ensure you’re getting enough sleep.

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2. Give up coffee to sleep well and wake up refreshed

When you don’t sleep well, sometimes you may feel the need to resort to coffee. However, you must be very careful with this habit. Drinking an extra cup of coffee is not a healthy solution.

Avoid coffee at night to wake up refreshed.
It’s a good idea to avoid drinking coffee at night to wake up refreshed.

You should keep in mind that caffeine prevents the absorption of adenosine. This means that it doesn’t allow you to calm down. In fact, experts suggest that caffeine can create sleep problems or accentuate them even more if consumed in excess.

3. Take a breathe of fresh air

Going for a walk before going to sleep can help you fall asleep. This was demonstrated by the following study conducted in 2018 by several Japanese researchers, where it was found that exercise was able to improve the participants’ quality of sleep.

Just walk for half an hour and you’ll notice the results!

4. Drink a hot beverage to wake up refreshed

The best thing after walking is to have a hot drink, which is also applicable just before going to sleep.

A cup of tea
Herbal tea with milk or honey is excellent before going to bed.

One of the recommendations to consider is to opt for herbal tea with milk or honey.

Visit this article: Sleeping with Plants in the Bedroom: Are They Stealing Our Oxygen?

5. Sleep with an extra pillow, one of the best tips to sleep well

Although you may not believe it, sleeping with an extra pillow can have a positive impact on your rest. In fact, you may even want to sleep with an extra pillow to help improve your posture.

  • If you sleep on your back, put a pillow under your knees and waist.
  • If you sleep on your side, it’s best to put it between your legs.
  • If you prefer to sleep on your stomach, put the pillow on your lower abdomen. This way, you manage to adopt the correct position and reduce the load on your spine.

6. A note on sleeping with your pet

Sleeping with your pet may seem comforting at first, but the truth is that for some time it’s been said that people who share their bedroom with their pet sleep worse.

A dog in a pet house.

However, a recent study published in 2017 by researchers at the Mayo Clinic. disproved this hypothesis:

Humans with only one dog in their bedroom maintained good sleep efficiency; however, the position of the dog in/out of bed made a difference . The presence of a dog in the bedroom may not be detrimental to human sleep, as previously suspected.

– Mayo Clinic-

Therefore, the key here is to know yourself and pay attention. If you find yourself sleeping worse with your pet, then it’s best they sleep in their own bed.

7. An old folk remedy: Put a clove of garlic under your pillow

Although it may not seem to have much to do with falling asleep, an old folk remedy is to place a clove of garlic under your pillow. In fact, this is something that has been done since ancient times.


Well, it’s said that the sulfur emanating from garlic is responsible for calming and improving the quality of sleep. However, there’s no scientific evidence to prove this claim.

8. Turn off mobile devices to sleep well and wake up refreshed

Mobile devices most definitely won’t allow you to sleep or, at least, to fall asleep properly. In fact, the light from these devices can be more dangerous than you think, according to a study conducted in 2015 by researchers at the National Institute of Health.

A woman with a cell phone
Electronic devices can make it hard for you to get a good night’s rest.

Sleep is controlled by melatonin, a hormone that starts to be produced when there’s no light. If you start looking at these devices, you’ll slow down the functioning of this hormone and you won’t manage to rest normally.

In addition, it’s not a good idea to keep cell phones in your bedroom since the brain can perceive that they’re in the area where you sleep. Therefore, it’s not the time for distractions.

9. Have lavender near you, another of the tips to sleep well

Research conducted in 2015 by the Scientific Journal of Nursing showed that lavender has calming properties. So, there’s nothing better than putting some small branches next to the bed or using some candles with the oils of this plant. This is a good way to help promote sleep and enjoy a great scent.

10. Check the temperature of your bedroom

The temperature in your bedroom is crucial in order to be able to fall and stay asleep, so this is an aspect that you should be really careful about. Remember that it should range between 16 and 20° C (60 and 67° F).

Wake up refreshed

Stifling heat will cause you to have a night of restless sleep and therefore wake you up in the middle of the night. Meanwhile, cold temperatures can make it difficult to fall asleep.

The body needs to have the daily amount of magnesium necessary to sleep well throughout the night. This was demonstrated by the following study published by the International Journal of Sports Nutrition and Exercise Metabolism.

Therefore, don’t forget to include foods with magnesium in your diet or take food supplements (after prior consultation with a professional) before going to sleep.

Are these tips enough to get a good night’s sleep and wake up refreshed?

By following these tips to sleep well, the truth is that you will be able to get better sleep if the problem happens from time to time. However, remember to be consistent in their application.

However, it’s important to keep in mind that they’re not treatments for other more serious problems. Difficulty sleeping can worsen if it’s not treated in time. That is why it’s best to consult a professional. They will be able to make an accurate diagnosis and prescribe the proper treatment.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.