5 Strategies to Ensure a Great Night’s Sleep

Tossing and turning at night while counting down the hours until you wake up is torture. Before you know it, your alarm clock is going off and you’ve gotten no sleep.

Your life and relationships are beginning to feel the strain, your eyes feel weighted down by sandbags as you struggle to keep them open at work. Because you haven’t gotten any sleep, you are suffering.

So, what can you do?

For some, sleep comes naturally night after night. But, for others, it is a hard-fought battle to achieve and keep.

In this article, we discuss 5 strategies to ensure a great night’s sleep.

But, first, what is sleep and how does it happen?

How Sleep Works & How Sleep Happens

According to the Sleep Association, sleep is a process in which the brains neurons begin to turn off, in a way, the certain neurotransmitters which keep us awake, such as norepinephrine and serotonin.

“Research also suggests that a chemical called adenosine builds up in our blood while we are awake and causes drowsiness,” sources with the Sleep Association say. “This chemically gradually breaks down while we sleep.”

There are considered to be five stages of sleep. These are REM, or rapid eye movement, which is the final stage many are familiar with, and stages 1,2,3,4, which lead up to REM.

Do you have trouble falling asleep? If you do, this may be the result of stress hormones keeping you awake at night. According to sources, stress hormones can trigger the production of adrenaline and cortisol. This can keep you up at night thinking about everything that happened at home or work that day.

Below we’ll discuss some further reasons people have difficulty falling asleep, while tackling some ways to get a great night’s sleep, as well.

5 Strategies to Ensure a Great Night’s Sleep

How Do Brain Injuries and Memory Loss Affect Sleep?

Traumatic brain injuries can affect memory loss and even quality of sleep.

According to sources, sleep disturbance is pretty common following an injury to the head or brain. It has been said to affect 30 to 70-percent of those who suffer from these types of injury. Studies were done to correlate brain injury and memory loss indicated that 3 out of 4 subjects tested with brain injuries suffered from compromised sleep or sleep disorders.

However, while recovering from a brain injury, sources say that sleep is imperative to convalescence.

Why is the brain so important to sleep and vice versa? Because the brain regulates the amount of adenosine which is released in order for a person to fall and stay asleep, any injury to this part of the body may inhibit that function.

“The internal clock in the brain controls when people sleep and wake every day,” says sources at Model Systems Knowledge Translation Center (MSKTC). “Sleep is a complex process that involves many parts of the brain. For this reason, and depending on the location and extent of the injury, many different kinds of sleep disturbances can occur after brain injury.”

Other reasons those with a traumatic brain injury (TBI) may lose sleep, include:

  • Certain medications
  • Pain
  • Depression
  • Increased cortisol and hormones due to stress

What are some ways those with traumatic brain injuries can get a great night’s sleep? Continue reading to find out below.

5 Strategies to Ensure a Great Night’s Sleep

What Are Sleeping Pills & How Can They Help?

Sleeping pills are a class of drugs known to help people fall asleep. They work by increasing the feeling of drowsiness, causing people to sleep.

Many people find sleeping pills effective for ensuring a great night’s sleep, but are they safe?

According to sources, many sleeping pills are now being developed which can help people fall asleep faster while being considered non-habit forming, or not as addictive as traditional predecessors.

There are a range and variety of sleeping pills available to those who are in need of a medical solution for their sleeping issues. Mild sleeping pills can be purchased over-the-counter on, and they typically contain antihistamines which also cause feelings of sleepiness and drowsiness.

In addition, there are also prescription sleeping pills and stronger alternatives available. According to sources, many prescription sleeping pills work by attaching themselves to GABA receptors. What are GABA receptors? They control several responses within the brain, including anxiety, fear, and stress.

“Because of these properties,” say sources at, “GABA has long been available as a supplement, marketed primarily as a natural tranquilizer.”

Essentially, sleeping pills work by slowing down the nervous system’s response, creating feelings of letting go and relaxing, which promote restful and complete sleep. Although sleeping pills are an option for many individuals struggling with obtaining a great night’s sleep, they are not for everyone. Those seeking to use sleeping pills for insomnia or other issues should first ask a doctor or health care provider to weigh the benefits and any risks.


Issues with falling and staying asleep can affect anyone of any background or age. Studies and research indicate that because sleep is heavily regulated by

responses in the brain, those who suffer from traumatic brain injuries or other similar conditions may experience more sleep loss and deprivation as a result of the brain healing and regaining normality.

There are natural ways to improve sleep quality, such as breathing exercises, meditation, and removing as much stress and other stimulating factors from your bed and the bedroom as possible. For those struggling with sleep issues and have found no results from natural methods, there is also a spectrum of medications and sleeping pills available to them.

Sleeping pills can help those who have not found success in other routes achieve a great night’s sleep. For some, sleeping pills are a God-send. However, it is important to ask a health care provider or doctor what option for a great night’s sleep works best for you.

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Jess Benoit

Jess is a homeschooling mama of 3, wife, gamer, Whovian, Nerd

3 thoughts on “5 Strategies to Ensure a Great Night’s Sleep

  • Very very helpful and effective article must say. In this busy daily schedule we really need a good sleep but we unable to get the same. I’m sure this article will help many individuals like me. Thanks for sharing it in a detailed way.

  • Hi Jess,
    All of your strategies you can add GABA Supplement. GABA also removes all your anxiety, stress, depression and gives you good quality sleep. Anyway, your strategy is very helpful for all people. thanks!

  • Hello Jess,

    Thank you for a good ides share night sleep. This best discuss 5 strategies to ensure a great night’s sleep. His 4 brain injury step talking for your content. It is very effective talking for Gaba supplement.


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