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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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August 17, 2007

5 Tips to Get a Great Night’s Sleep Tonight!

By Aaron
26 Comments

sleep in chairBefore you head out, check out these tips for serene shut-eye. You’ll wake up tomorrow feeling renewed, refreshed, and ready for your weekend!

1. Eat a light dinner tonight.

Keep the portions small this evening. Going to bed on a full stomach is not healthy, and it also keeps you from getting the deepest possible sleep. You don’t have to go to bed hungry. But do not stuff yourself simply because it is now the weekend.

2. Have a glass of wine.

One fine glass will relax you and help you unwind from the week’s pressures. More than that may cause you to have intermittent sleep at best. It’s tempting to go out and let loose a bit on Friday, but practice moderation so you’ll feel your freshest tomorrow. If you’re typically a Friday night reveler, just try this – it will change your whole weekend.

3. Toss back a handful of nuts.

The magnesium and tryptophan in nuts – just before bed – can help you get to sleep faster. Just a small handful, though, and choose salt-free.

4. Write it out.

By Fridays many of us are frazzled and stressed out. We want to relax and sleep peacefully, but we’re still wired and thus wake up feeling crabby Saturday morning. Take just five or 10 minutes to write out everything from your week – the accomplishments, the tasks, the stress, the worries, the pressing concerns. It’s easier to arrive at solutions if you don’t try to consciously force them. Get them down on paper. Let your sleeping mind do the work for you. You’ll wake up feeling clearer and more positive.

5. Watch instead of read.

Reading is better for your mind than watching television. But sometimes it’s a wise idea to intentionally do something mindless. So tonight, if you were planning to dig into that new book or finish up paperwork, maybe a movie rental is in order. Of course, if reading helps you fall asleep, do what works for you.

Further Reading:

10 Easy Steps to Boost Your Serotonin

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26 Comments on "5 Tips to Get a Great Night’s Sleep Tonight!"

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terry
terry
9 years 1 month ago

Nice read. I think a lot of people suffer from taking their work home and that can lead to sleepless nights. I know I have anyway.
It’s good to get some tips on how to combat sleeplessness.

Sara
9 years 1 month ago

Thanks Terry. You might like this stress busting guide, too: http://www.marksdailyapple.com/its-the-stress/

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[…] Mark’s Daily Apple has a number of suggestions that you can do right now to ensure a decent sl…: […]

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[…] Sleep Better Tonight […]

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7 years 8 months ago

[…] fit more with a happy and active social/family life than with a tired gym routine? What about sleeping better? How about some de-stress practices and truly self-indulgent routines? (We’ve got a […]

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[…] fit more with a happy and active social/family life than with a tired gym routine? What about sleeping better? How about some de-stress practices and truly self-indulgent routines? (We’ve got a […]

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[…] yet another means of naturally encouraging HGH release is getting a good night’s sleep. After a good fast (and a great workout), I find this part comes the easiest. Honestly, it’s […]

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[…] to all of this, a good night’s rest. How can we talk about great, glowing skin without mentioning your grandmother’s classic advice? […]

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[…] knowledge and efforts you exert in each area (diet, fitness, supplementation, stress management, sleep, etc.) can make a difference when the realities of day to day life keep you from doing a 100% in a […]

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[…] energy levels, and improved digestion. For those who are having trouble sleeping, Mark has some great tips to help you wind down and start getting better sleep right […]

Marilyn Shank
6 years 2 months ago

I have no problem falling asleep, but can’t stay asleep for more than 3 hours. I wake up, go to the bathroom and fall asleep and repeat this pattern. I’m looking for straight 6 or 7 hours of sleep. I’ve been to the doctor and nothing is helping.

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5 years 2 months ago

[…] Five Tips to Get a Great Night’s Sleep (MDA) […]

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[…] Good ol’ Mark Sisson has a few surprises for you in his 5 Tips to Get a Great Night’s Sleep Tonight […]

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[…] Some other tips  […]

Jason
Jason
4 years 6 months ago

Pretty sure it’s meant to say read instead of watch!

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[…] day however, my mother sent me a link to a website on five tips on how to get a great night’s sleep. This was very interesting. This website was full of facts and science I had never heard of before. […]

Nadine
Nadine
4 years 4 months ago

A shower before going to bed is really efficient for a good night sleep, Kuhne’s friction sitz bath is even better. Whenever I have problems sleeping, I have a 10′ to 15′ bath , my guarantee for a restful sleep. Works every time.

Jacob
Jacob
3 years 9 months ago

I know I’m late to the party on this article, but I thought I’d write my 2 cents. I am a chronic snooze-button abuser and I typically wake up groggy and tired. A while back I decided to do a 28 hour fast. I went to bed at the 15 hour mark of my fast and woke up surprisingly rejuvinated. This kind of ties in with Mark’s 1st suggestion. If eating a light meal doesn’t help, try eating a large lunch and not eating anything afterwards. Fasted sleeping does wonders.

Stan
3 years 8 months ago

Try an Earthing sheet on your bed; it grounds you to the earth via a grounded electrical outlet.

Ross
Ross
3 years 7 months ago
I’d just like to bring to peoples attention an article from the BBC that I stumbled across when researching what to do to make the transition to a palaeolithic way of living, ‘http://www.bbc.co.uk/news/magazine-16964783’. This article explained that historically our ancestors slept a segmented sleep whereby we would have periods of wakefulness, this makes sense as Grok would have probably gone to bed shortly after sunset and would have awoken prior to sunrise to make the most of the daylight. From a survival perspective this makes sense as Grok wouldn’t have wanted to be asleep and unaware of his surroundings for… Read more »
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[…] for hypoglycemics and anyone who finds themselves stalking the pantry with 3 a.m. cravings. Nuts also contain sleep enhancing magnesium and tryptophan. You may best know the latter as the cause of “Turkey Coma” after a Thanksgiving meal. In fact, […]

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Brandon
Brandon
2 years 17 days ago

No mention of blue-blocking glasses to maximize melatonin production?

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[…] From Mark’s Daily Apple (Mark Sisson) […]

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5 months 8 days ago

[…] out MDA’s tips for getting a good night sleep, and this nifty guide to healthy […]

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