How to sleep well and plan a good night sleep


To plan a good night’s sleep, the sleep time should be calculated using small 90-minute cycles, and the person should wake up as soon as the last cycle ends. In this way, it is possible to get up with the disposition and energy to carry out daily activities. In general, adults need 4 to 6 90-minute sleep cycles to regain energy, which corresponds to sleeping 6 to 9 hours per night. 

Apart from calculating the sleep time, it is important that the person adopts new habits such as keeping the environment dark, free of noise and visual stimuli, for example; Well, it is also possible to improve the quality of sleep. 

How to sleep well

Sleep time calculation

The calculation of the sleep time should be made from the time when sleep is reconciled and not at the time you lie down in bed since the bedtime does not always correspond to the time you fall asleep. For this reason, before calculating, it is important to add the time it normally takes to fall asleep, which on average is about 15 to 30 minutes. 

The number of 90-minute cycles that you sleep is variable and depends on the need of each person, however, the secret is to allow the cycle to be completed completely, waking up only at the end of it. The 90 minute cycle can be repeated as many times as necessary until the energy used during the day is recovered.

The sleep cycle is a set of phrases that indicate the degree of relaxation and quality of sleep. The deepest phases of the sleep cycle are the most difficult to achieve, however, they are the most restorative, that is, those that guarantee greater relaxation; and, for this reason, it is important that the person adopts strategies that help to reach these phases. Learn more about the sleep cycle

How to get a good night sleep

To have a good night’s sleep, in addition to knowing the time, it is important to adopt some measures that stimulate sleep and relaxation; the reason why, it is necessary that the room is dark, calm, without noise and with a pleasant temperature. In addition, it is essential to find a comfortable position to get good and fast sleep. 

Likewise, the use of essential oils and the consumption of teas with calming properties can also help to have a good night’s sleep. Some of the medicinal plants that can be used as oil and as tea are: lavender, chamomile, lemon verbena, linden, lavender and passionflower, for example. 

Soothing tea for better good night sleep

An excellent home remedy for sleep disorders is lemongrass tea with lavender and chamomile, as it has soothing and sedative properties that reduce insomnia, restlessness and night sweats, as well as being excellent against stress and anxiety. 


  • 1 tablespoon of lemon verbena leaves;
  • 1 tablespoon of lavender leaves;
  • 1 tablespoon of chamomile leaves;
  • 200 mL of water.

Preparation method

Boil the water, remove from the heat, and add the other ingredients, cover, let stand for about 10 minutes, strain and drink the tea 3 times a day.