There are a lot of factors in life that can interfere or distract you from your good night’s sleep. Getting good sleep can result in a better day. Here I will mention some good techniques that will help you sleep, and get the benefits you need for the next day to come.
In Your Daily Life:
1) The first thing in getting a good night sleep is to try to fall asleep at a constant time, this results in less movement while trying to sleep, and a peaceful rest every night. “Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. ” (Mayoclinic.com) According to Ayurveda*, the time to wake up is in the early hours of Kapha because it is the most beneficial time. (Kapha is a dosha in Ayurveda which has qualities of heavy and sticky like glue. Kapha in a person usually shows up as slow and calm) time. The time for Kapha is between 6-10am. The same for night time. Go to bed before the Pitta cycle (Pitta is another Dosha in Ayurveda which has qualities of hot and sharp. Pitta in a person shows up as active, and somewhat more fiery in behaviour) because Pitta keeps you awake because Pitta is an active Dosha that has a lot of energy. The time for this is before 10pm.
*According to Oxford Dictionary, Ayurveda is the traditional Hindu system of medicine, which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing.
2) Another good recommendation from helpguide.org is to try to wake up naturally everyday without an alarm because if you need one, you need more sleep.. ”If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime.”
3) Get a new mattress. These should be changed about every 5-7 years according to wikihow.com. The old springs make it hard to sleep, and also the springs make loud squeaky noises.
4) Take a warm bath or drink warm fluids (warm milk), this allows the digestive system to relax. (wikihow.com) Ayurveda suggests warm milk 30 minutes before bedtime, because the effects are soothing and calming.
5) Try and eat your last meal of the day 3 hours before sleep. This allows to have some time to digest because digesting while you try to sleep keeps your body awake and active, allowing your body to not get the sleep it needs. Also, it might keep you awake for the night. Try to not sleep on an empty stomach. Also Ayurveda promotes light and well cooked foods before night because digesting while you sleep can keep you awake.
6) Follow Ayurvedic daily routine so you get the most beneficial effects every time you do anything in your day, especially your sleep since it revives you for the next day. This keeps you balanced and restful. More about this on Klashwaymsae.wordpress.com
The Ideal Daily Routine suggests lots of these practices because they help anyone to stay balanced throughout any day, and our daily lives. More about this on NikoTheToaster.wordpress.com
7) Get some exercise, this makes the body work hard, so it feels tired after a hard days work. Which makes it easier to fall asleep. Ayurveda suggest this because it helps keep your body strong. It suggests that you should perform each of your exercises at 50% so that you get the most benefits out of your routine.
8) Try doing some sort of quiet activity before bed. This will usually help calm the mind and help it to sleep.
9) No caffeine in the late afternoon because the effect doesn’t wear off for some time.
10) Prevention is also a key. If you follow everything (preferably The Ideal Daily Routine) the same way, and keep the same habits it will help you sleep well every night. Staying up on the weekends messes up your behaviors and can make it hard to sleep early the next night
In Sports:
The more sleep you get, the less tired you are, which allows your body to perform at the highest level. Sleep allows your body to replenish the lost energy. The physiological effects of sleep loss on athletic performance are profound and may include an impairment of the athlete’s abilities.
Overall: The more you follow a routine, specifically the Ayurvedic daily routine, you will be healthy and rested for the next days to come. Each Of these should help you in the most beneficial ways. Each of these steps will help you get the most rest, leaving you to enjoy each day to its fullest.
“How to Sleep Better.” WikiHow. N.p., n.d. Web. 12 Sept. 2013. http://www.wikihow.com/Sleep-Better
Prevention. “20 Ways To Sleep Better Every Night.” Prevention. N.p., n.d. Web. 12 Sept. 2013. http://www.prevention.com/mind-body/natural-remedies/20-ways-sleep-better-every-night
Staff, Mayo Clinic. “Sleep Tips: 7 Steps to Better Sleep.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 07 July 2011. Web. 12 Sept. 2013. http://www.mayoclinic.com/health/sleep/HQ01387
“Definition of Ayurveda in English.” Ayurveda: Definition of Ayurveda in Oxford Dictionary. N.p., n.d. Web. 12 Sept. 2013. http://oxforddictionaries.com/us/definition/american_english/Ayurveda
“How to Sleep Better.” : Tips for Getting a Good Night’s Sleep. N.p., n.d. Web. 02 Oct. 2013. http://www.helpguide.org/life/sleep_tips.htm
dtitusable 
Nice introduction, but you may want to work on a stronger conclusion. Good work!!!
I agree with all of your points Dtitusable. Although they make tons of sense, point 10 does not make sense. Prevention is not a key. It is a method.
Reblogged this on Chief Keefe and commented:
I think that the key to prosperity is getting rid of the Giant Evil Monkey Man as soon as possible for the sake of the Eighth dimension.
You should Defeat the Giant Evil Monkey-man and save the Eighth Dimension for a good night’s sleep. That’s what I’ve done every night this week.
In the desert, you ride the horse with no name ’cause there ain’t no one there to give it no name. DA Dada DAAAA DA DA DA DA AD DA DAda DAAAA DAAAA!
Every night I have a Bean and cheese flavored Popsicle.
Does this help you klashway? I shall add this into my help.
It helps me infinitesimally in my baking. I would encourage you to Smell all you dirty gym clothes after a hard day’s workout to help you fall asleep. Its what Ive been doing when I’m not battling the giant evil monkey man.