How to Sleep Better

Tips on how to sleep better

Millions of people suffer from insomnia and sleep problems as a result of stress and chronic pain.

If you have trouble sleeping at night, you will have to find the best sleep aids to help you with this problem. There are many things that help you sleep.

Here are 10 things that help you sleep better:

1. Follow a routine:

Following the correct schedule is one of the most important things that help you sleep. Plan a sleep schedule and follow it, as this helps you wake up and go to bed at the same time every day.

2. Keep your room dark:

Prepare your room to sleep well. You must ensure that your sleeping environment is as comfortable as possible. Close all the curtains, keep your room dark, and it must be quiet and peaceful. Consider any amount of low energy activities you can enjoy, such as reading books, taking a warm bath and listening to soft, relaxing music that will numb you.

3. Exercise:

Regular exercise is one of the best things that help you sleep. It will give you a deeper and more restful sleep. Exercising in the morning or in the afternoon is better, since an exercise can raise the internal temperature of your body, and lower body temperature is better for a good night's sleep. However, do not exercise for at least 3 hours before bedtime because exercise increases blood flow and wakes you up.

4. Drink warm milk:

Drink a glass of warm milk before bedtime. Milk is rich in calcium and tryptophan that help your body prepare for sleep.

5. Do not watch television:

Avoid watching television and watching the screen of an iPad and a laptop at least 30 minutes before bedtime. These activities stimulate the brain instead of relaxing it and disturb your sleep patterns.

6. Avoid caffeine and alcohol:

Limit caffeine and alcohol at least four to six hours before bedtime, as they can alter your sleep patterns in many ways. Alcohol will help you fall asleep, but it can also make you wake up later in the night. Stay away from tea, coffee, soda and chocolate at the end of the afternoon, as they will help address a sleeping problem.

7. Eat a little:

Avoid eating large meals near bedtime; This can cause reflux, indigestion and heartburn that make sleep difficult. It is also important that you do not eat protein-rich foods before bedtime because these foods contain high levels of tyrosine that in turn keep you awake. Never go to bed hungry and this will disturb your sleep.

8. Stop drinking:

Stop drinking liquids 1 hour before going to bed, which helps to avoid nighttime trips to the bathroom.

9. Stop smoking:

Another thing that helps you sleep is saying no smoking. Smoking causes sleep problems in many ways. Therefore, do not smoke before bedtime because nicotine is a stimulant that in turn causes awakenings.

10. Test hypnosis:

There are hypnosis tricks, specially designed to sleep well at night. Sleep hypnosis is not addictive, so you can stop whenever you want. If you understand the process of sleep hypnosis, you can do it on your own. Hypnosis is the best and safest treatment for sleep deprivation and insomnia.

How to Sleep Better

The dream should come normally. But when it is becoming a problem, you can say "how to sleep better!" It could be a frustrating and disconcerting sleep experience.

If you wake up without feeling refreshed, it is very uncomfortable. This sleep problem can quickly become a big problem in the rest of life. There may be many sleepless nights you may have.

How to sleep better? Get comfortable: Do you feel comfortable while you sleep? If not, get comfortable. Fixing this little thing can make it much easier to sleep deeply. Fix some things in your bedroom like temperature, position and clothes.


The optimal sleeping temperature may vary from one person to another but is generally between 60.8 and 68 degrees Fahrenheit(Scale of temperature). Always select the best position, which may work best for you.


Also, use appropriate pillows. Do not wear tight pyjamas, which are uncomfortable and rough. Wear baggy pyjamas or a long shirt and whatever is comfortable for you.

What will help me sleep: eat a handful of seeds or nuts: seeds and nuts such as sunflower and sesame are the wonderful sources of magnesium, which helps in muscle relaxation, and can be very effective in reducing muscle cramps.

Magnesium is very useful for the body to produce serotonin effectively, which improves the quality of sleep. Hot milk is also useful for a good night's sleep.

How to sleep better: use some breathing techniques: some deep breathing methods can be useful for you to relax enough to fall asleep. Practice some yoga techniques, specifically breathing techniques. Breath deeply. Count your breath and repeat it several times.

People who still need help after significant changes in sleep routine and who use home remedies should consult a professional. You should discuss your problem with the primary health care provider or choose the best sleep doctor.

They will perform some diagnostic tests, which can be useful for assessing sleep problems. Keeping actigraph or a sleep log can be useful for tracking your sleep patterns. Obtaining the polysomnogram can also be useful to identify restless legs syndrome or sleep apnea.


Sleep disorder is a very serious condition since the consequences of bad sleep can undermine your health and also cause death. Sleep problems have some severe physical effects and sleep deprivation symptoms, such as hallucinations. To solve all these problems, it is worth getting help from the sleep professional.

Bottom line

How to fall asleep effectively
Some people just can't shut up when they go to bed, even when they are exhausted and all they want to do is sleep. Others may find that some particular concern or fear keeps them awake at night. Whatever prevents you from falling asleep effectively, you can try some of the following ways to fight it.

Sleep at the same time every night
Some studies have shown that having a constant sleep schedule helps people fall asleep faster because their bodies get used to sleeping at the same time each night.

Do not bring mobile devices to bed with you
Bringing your laptop, smartphone or tablet to bed with you at night is a sure way to stay up late at night. Avoid distractions like these when you try to sleep at night and instead focus on breathing or meditation to prepare for sleep.

Exercise early in the day
The exercise not only wears out your body so you are ready to sleep before going to bed but also puts it in better shape, which in turn leads to a night of higher quality sleep.


There are many other ways to fall asleep effectively, but starting with these few tips can help.