Tips for a good night’s sleep

For many, getting a full night of quality sleep can sometimes be a challenge. Add to that, things like seasonal changes like daylight savings time and the days getting longer, and the challenge becomes more difficult to overcome.

Tips for getting a good night's sleep

Here is a list of suggested tips that may help you get the quality sleep you need.

Get active

Consider adding daily exercise to your morning routine or sometime in your day. Regular physical activity will help you fall asleep faster and you will experience a deeper sleep. Short on time? Even a peaceful walk at the end of the day in the fresh air will help.

Create calm

Avoid eating, working or watching TV in bed. This way your body will start to associate the bed with meaning it’s time to sleep.

Limit naps

Naps throughout the day can prevent your body from falling into a deep sleep at night. If you need to nap during the day, try to limit your sleep to a 30-minute power nap or less.

Get on a schedule

Going to bed and waking up at the same time everyday can help regulate your sleep pattern.

If you need help with sleep regulation, try Vitafusion™ SleepWell* which contains 2.5 mg of Melatonin in each gummy. Melatonin is a hormone your body releases when it gets dark to tell your body it’s time for bed6. Vitafusion™ SleepWell* is designed for adults suffering from sleep restrictions or altered sleep schedules (e.g. shift work or jet lag). These gummies provide a tasty alternative to hard-to-swallow tablets. Learn more at

Watch what you eat and drink

Take note of what you’re eating and drinking before bed and avoid feeling hungry or stuffed. Stomach and bowel discomfort can make you restless, often causing urgent trips to the washroom in the middle of the night.

Avoid drinking excessive liquids (and NO caffeine) an hour and a half before you go to sleep. This will give your body enough time for one last bathroom break before bed.

Check your mattress

Make sure your mattress is comfortable and supportive. The life expectancy of a good mattress is around 9 or 10 years so if your mattress is older than this you may want to consider a new one. Ensuring your bed is inviting for sleep is also important. Use comfortable pillows and keep your bed sheets clean and fresh by washing them weekly.

Try using Arm & Hammer™ Plus OxiClean™ Power Paks in Fresh Scent that’s boosted with baking soda for a refreshing clean.

Take care

Soothe sore and aching muscles. While exercise can help some sleep soundly, it may also lead to stiff muscles, aches and pains.

To help relieve stiff muscles, try using a topical analgesic cream like RUB A535™ Night Time. It is a fast-acting cream that provides soothing relief of muscle and joint pain. Plus, it’s scented with lavender essential oils.
C&D Product_MarchSleep

Do you find it difficult to get a full night’s rest? What are some tips you have to help increase total sleep time and quality?

Disclosure: I am a Church & Dwight ambassador.

Found in Health & Wellness