Ways to sleep better at night: Some simple tips from real life experience
Discover how to sleep better at night with simple, science‑backed tips that calm your mind, restore your body, and leave you refreshed tomorrow.

😴 How sleep deprivation can damage the body and mind: A true story in simple language
We often hear, “Sleep is the key to health.” But do we really understand how much our bodies and minds are damaged if we don’t get regular sleep better at night?
Today, I will tell you about my own experience with sleep, the condition of the people around me, and how a person gradually breaks down from within due to lack of sleep better at night—I will explain it in a simple way.
😔 If I don’t sleep, the day starts with fatigue
There was a time when I couldn’t sleep until 3-4 am. I had to go to the office in the morning, so my sleep would decrease. From the outside, no one could tell that something was wrong, but inside, everything seemed to be in disarray.
My head would feel heavy, my eyes would burn, and I would feel bad. My body would feel sluggish, as if nothing could make me feel better.
🧠 Mentally, sleep deprivation is a terrible pain
If I don’t sleep better at night, my mind would break down very quickly. You may have been very active before, but during sleepless nights, depression gradually sets in.
You start to feel sad, your mood gets high. You don’t feel like talking, you suddenly start crying.
At some point, you won’t understand why you’re so angry, so frustrated—the main reason behind everything was lack of sleep better at night.
🧬 Sleep deprivation causes terrible damage inside the body
Sleep is not just rest—sleep is the body’s time to repair itself. When we sleep better at night, the body builds the immune system, the brain stores information, and hormones are balanced.
But when you don’t sleep regularly, then:
- Immunity decreases
- The risk of heart disease and diabetes increases
- Weight gain (hormonal imbalance is disrupted)
- Blood pressure increases
- Skin becomes pale and rough
A friend of mine—was always tired, had acne on his face, and was gaining weight. Later, it was found out that he slept only 4-5 hours a day.

🧘 Lack of sleep better at night also breaks down the brain
During sleep, the ‘toxic’ proteins accumulated in our brain are cleaned. But when we don’t sleep properly, these toxins continue to accumulate.
The result?
Get More Information NHS UK – How to get to sleep
- Lack of concentration
- Forgetting things
- Getting annoyed even over small things
- Making mistakes at work
- Difficulty making decisions
It’s a feeling where you don’t even recognize yourself.
🧑⚕️ According to doctors, insomnia is a silent killer
Many doctors around the world say that insomnia gradually takes the body to a place from which it is difficult to come back.
Especially in the United States, Canada, the UK, France and Australia, people cannot sleep properly due to work pressure. As a result, mental health breaks down, and many people go into depression.
💡 So what is the solution?
If we are not aware of it, lack of sleep can destroy every aspect of our lives. So understand the importance of sleep better at night. Here are some things you can do regularly:
- Go to bed at a fixed time every day
- Avoid mobile-laptop at night
- Eat light meals
- Meditate
- Write down your thoughts on paper
These small habits can bring you back to proper sleep better at night
The word sleep brings a picture of comfort to the eyes. But did you know that many people these days cannot sleep properly at night? I myself used to have a lot of trouble sleeping. So today I am sharing some ways to sleep well at night from my own experience, which really work.
1. Try to sleep on time
Earlier, I used to go to bed sometimes at 1 am, sometimes at 2 am. I would wake up late in the morning, feeling bad all day. Now I go to bed by 10 pm and wake up by 6 am every day. My body also feels much fresher now.
👉 So sleeping according to the rules is really important as a way to sleep better at night
2. Stay away from the phone screen
Almost all of us look at our phones before going to bed. I also used to look at them—Facebook, YouTube, Instagram… Time would pass. Now I turn off my phone an hour before going to bed, read a book or listen to soft music. It helps me sleep better at night.
3. Adjust the environment of the room
The light, temperature, and silence in the room—all affect sleep. Now I open the window slightly while sleeping, make sure there is no light noise, and make sure there is no noise.
These small things play a big role in getting a good night’s sleep.
4. Meditate a little at night
I had never meditated before. But a friend told me to close my eyes for 5 minutes before going to bed and focus on my breathing. Believe me, I was able to fall sleep better at night deep within the first week. Now it is part of my routine.
5. Chamomile tea – a sleep buddy
I used to drink coffee at night. Now I drink a cup of hot chamomile tea. My body also calms down, and sleep comes slowly. For those living in the US, UK, and Canada, chamomile is very easily available.
6. Feeling down? Write it down
If any thoughts or worries come to mind before going to bed, I write them down in a notebook. This makes the brain lighter. You can try it, it works wonders as a way to sleep better at night.
7. Light dinner, good sleep
I don’t want to sleep after eating heavy or oily-spiced food at night. I now eat light soup, vegetables or fruits. This also keeps my stomach healthy and helps me sleep well.
8. Book reading habit
I have started reading books instead of mobile phones before going to bed. I don’t realize when I fall asleep while reading a novel or short story. Books have become my sleeping companion.
9. Warm socks – especially in cold places
In Canada, the UK, France or Australia, my feet get cold in winter. I go to bed wearing warm socks, which improves blood circulation in the body, and helps me sleep better at night.
10. Rain sound or white noise
I sometimes sleep by playing rain sound from YouTube. It sounds like a natural sound and calms the mind. Many say it is their best way to get a sleep better at night.
11. Clean bed and comfortable pillow
A comfortable pillow and clean bed are essential for sleep. I now change my bed sheets every week, and use my favorite pillow. This brings peace to sleep better at night.
12. See a doctor if you have sleep problems
If you are not sleeping regularly despite all your efforts, then talk to a doctor without delay. Sometimes there may be health reasons behind sleep.
Conclusion
Sleep is an essential part of life. We spend a large part of the day sleeping. So if you do not sleep better at night you will feel tired and depressed all day long.
Above, I shared 12 ways to get a sleep better at night from my real experience. Try them. You may not notice the change in one night, but if you follow them regularly, your sleep will be deep, peaceful and healthy.

FAQS
Question 1: What should I do if I can’t sleep?
ANS: Not being able to sleep feels very uncomfortable, doesn’t it? I myself have been in such a situation. Instead of trying to force myself to sleep, lie down calmly. Close your eyes and breathe slowly, if you want, you can try drinking a cup of hot milk. Even reading a book can sometimes help you fall asleep. Just remember, if you lie down and think, sleep will be further away.
Question 2: Is it a problem to watch your mobile phone while going to sleep?
ANS: Yes, it is. I used to watch videos on YouTube every day before going to bed. Later I realized that it was taking a long time to fall asleep. In fact, the light from the mobile phone keeps my head awake. Now I put my phone aside for half an hour before going to bed, and it helps me fall asleep faster.
Question 3: What do I eat at night to sleep well?
ANS: From my own experience, if my dinner is light, I sleep much better. Eating too much oil and spices makes my stomach feel heavy and prevents me from falling asleep. Now I eat light rice, vegetables or soup, and occasionally drink a cup of hot milk. This makes my sleep comfortable.
Question 4: Is it important to go to bed at a specific time every day?
ANS: Yes, absolutely. I used to sleep sometimes at midnight, sometimes at 1 am. My head was always pounding. Now I go to bed at 10 pm every night and wake up at 6 am. My body also feels very light. After a while, my body falls asleep at that time.
Question 5: What should I do if I haven’t slept for a long time?
ANS: A relative of mine had this experience. He had been suffering from sleep problems for about a month. Later, he saw a good doctor, and now he is doing quite well. So if you have been having sleep problems for a long time, then go to the doctor without delay. This is not a small matter, if you take timely measures, your sleep will be normal again.
Meet the Writer – Pejus Datta
Hi, I’m Pejus Datta, the person behind Well Tech World. I started this blog with a simple goal — to help people make smart choices when it comes to tech gadgets, beauty products, health tips, and baby care essentials.
I’m not a big corporation or a faceless brand — just someone who loves researching, testing, and sharing useful things that actually make life better. Every post I write comes from real curiosity and the desire to make your online decisions a little easier and a lot more informed.
Thanks for stopping by and being part of this journey. Your trust means everything to me, and I’m always here to listen, learn, and grow with you.
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