5 Tips to Have a Good Sleep and Feel Refreshed

5 Tips to Have a Good Sleep and Feel Refreshed

How many nights do you fall asleep too late? How do you feel when you wake up in the morning? How your brain works after few hours you woke up? How do you feel in the afternoon? Do you have problems to fall asleep in bed?

If you have felt like a nervous zombie some mornings and absolutely tired in the afternoons you are not alone – I know exactly that feeling and as I solved these problems you can do the same.

Your energy, your performance and your humor are strongly related on how you eat and how you sleep.

These are the top 5 tips that I feel to recommend you regarding to what I’ve experienced.

1. Take Most Solar Light As Possible During The Day

Getting more sunlight and seeing more girls during the day helps you sleep better at night (maybe more girls doesn’t really impact).

Your sleep cycle has a strong dependency on the amount of sunlight you receive during the light hours of the day, which allows your body to produce daytime hormones and neurotransmitters that regulate your biological cycle.

One of them is serotonin, which is strongly related to the feelings of happiness and well-being and plays an important role when it’s time to fall asleep.

Another one is melatonin, which is naturally secreted as it gets darker outside having received enough sunlight during the day and helps to put your body in the optimal condition to get an amazing sleep.

So pass more time exposed to the solar light (and the girls) during the day.

2. Avoid Screens Before Going To Bed

Avoiding screens at night is the most important thing you can do to have an immediately improvement of your sleep quality.

Whatever type of screen (computers, tablets, smartphones, etc.) gives you lots of sleep problems and kicking out these blue light sources will stop your body to produce more daytime hormones (such as cortisol) and will stop to disorient your body’s natural preparation for sleep.

Stop watching cats on facebook and try to read a book (maybe a novel can be a not so heavy lecture and good enough to let you feel better and imagine) or a comic/manga while it’s coming the time to go to bed.

3. Stay in Your Room Only to Sleep

If you work in the same room where you sleep your mind indirectly associates the place to different tasks.

Try to separate the location for your sleep by these tasks: if you have to study go in the living room or in the library, if you have to use the pc which is in your bedroom try to work on your laptop in another place or, if you have to use your 5000€ high HeartWatch resolution desktop pc just think if it’s possible to put it in another room.

4. Exploit the Best Time to Go to Bed

Has it ever happened to you that at 09:30 p.m. you are bit tired and around 10:00 p.m. you feel rejuvenate and refreshed?​

This because around 10:00 p.m. your body goes through a transformation naturally rising melatonin which rejuvenates your body and allows you to feel more energetic.

Humans are designed to go to sleep within a few hours after it gets dark: we get the best recovery and the most beneficial hormonal secretions by sleeping during the hours from 10:00 p.m. to 02:00 a.m.

You may be sleeping from 01:00 a.m. to 09:00 a.m. and getting 8 hours of sleep, but you are missing out on most of that 10:00-02:00 and not exploiting the most beneficial hormone secretions.

5. Go easy with Caffeine

Caffeine can be so addictive because it can get our body and mind in a positive place and at the same time it substitutes adenosine fitting into receptor sites deceiving our nervous system that we are not tired.

Caffeine has a half-life around 5 to 8 hours, this means that after a specific amount of time (say, 8 hours), half of the substance is still active in your system.

If you consume 200 milligrams of caffeine, after 8 hours you’d have about 100 milligrams, after another 8 hours you’d have 50 milligrams and so on..

This is why having caffeine even 6 hours from bedtime still causes sleep disturbances.

My Measures

  • I try to pass most time as possible exposed to the solar light (and the girls) during the day, if I have to pass a lot of time working with a computer I exploit the pauses to stay out.
  • I stopped to watch computer and television screens after about 09:30 p.m., if I have to check something on the internet I use the smartphone with brightness at minimum dressing these anti blue-light glasses.
  • I try to go to bed before 11:00 p.m., I know it’s not so easy but think about that what you can do in the night time, in most of the cases you can do it the following morning performing better and being more refreshed.
  • I try to do most work as possible with my laptop in a different place than my room.
  • I don’t drink coffee anymore, just a cup of tea at breakfast and after lunch.


In Growth Mindset I talked about the fact that there’s always a solution to every problem, you just have to be predisposed to look for it: as I have improved a lot my sleep quality few months ago and still continuing to sleep in the right way (of course with ups and downs) counting that I’ve had problems since I was 16 you can do the same and stop to feel like a nervous unconscious zombie.

I’ve improved my sleep quality and wrote this article thanks to the book Sleep Smarter by Shawn Stevenson, which has been like an oracle for me and I really recommend you to buy it, specially if you suffer from sleep problems.

See you Sunday with my next Article, best regards, your Italian friend Marco 🙂

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