Preferably sleep with your arms and head out from under the bedclothes, unless the room is very cold. Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it’s cold. Keep an extra blanket right by the bed, just in case you get cold at night. Don’t neglect your feet—cold feet can keep you awake! If you prefer to wear pajamas because they’re more comfortable, loose cotton pajamas are the best as they generally are more breathable than other fabrics.
Keep your body in a “mid-line” position, where both your head and neck are kept roughly straight. This should help you sleep. Avoid sleeping on your stomach. It’s difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head. [4] X Research source
Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Try placing a pillow under your legs if you sleep on your back.
If your home is brightly lit late at night, turn off lights you do not need. Stop watching TV and using a computer, tablet or phone at least 2 hours before bedtime. It is recommended to install f. lux or Redshift (if you use Linux) onto your computer, which filters blue light from your screen. Blue light can negatively affect your sleep by decreasing the release of sleep hormones. Eliminate all sources of light in your bedroom. This includes windows, LED clocks, computer lights, cable boxes, and other devices with lights (unless they are very dim). You can cover them with heavy paper, cloth covers, masking tape, or just unplug them. Not only will you get a good night’s sleep, but you’ll also save electricity. [6] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source If light still disturbs you or wakes you up in the morning, wear an eye mask. Sometimes lavender eye “pillows” can be more relaxing.
White noise has been shown to not only help people fall asleep more quickly, but also it can disguise other noises that may wake you during the night. White noise or natural sound machines are often wonderful. But if you cannot afford one, a fan can make soothing noise. So can a radio tuned to “between stations,” where it creates static. Make sure that the radio is not too loud. Repetitive or ambient music is very good for falling asleep. What’s especially important is that there be no dramatic shifts in the dynamics of the music. Ambient music, such as that produced by Brian Eno, is ideal. [7] X Research source Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep. Turn your phone off, or to silent mode (if you use its alarm), so you will not be disturbed with texts, phone calls, and notifications. If you know that you have to be somewhere, go to bed earlier.
Avoid greasy foods, as not only are they not good for you, they also tend to inhibit sleep. Avoid spicy foods. Some people thrive on heavily spiced foods, but if you find your aunt’s curry gives you a stomachache at night, seriously reconsider your dinner plans.
If you find that your stomach is grumbling for food and is keeping you awake, eat a light snack about an hour before bedtime. Avoid foods high in carbohydrates or sugar. High protein foods like turkey, yogurt, soy beans, tuna, and peanuts contain tryptophan, which can help the body produce serotonin in order to relax. They also have natural, complex fats that can satiate your hunger.
Avoid tobacco or other nicotine products in the evenings as well.
A well-hydrated body will not wake you from thirst, but drinking a big glass of water just before bed might wake you to go to the bathroom at an inconvenient hour.
Avoid: stressful work or homework, using the computer, watching TV, talking on the phone, eating, exercising, and generally anything that is stressful, energizing, very exciting, or keeps you from going to sleep on time. Probably okay: Reading, a relaxing project, cuddling with a spouse, writing in a journal. Use your bed ONLY for sleeping.
Keep your room completely dark while you sleep so you aren’t kept awake.
Keep your bed clean. Wash the sheets and pillowcases every week so they will smell great and you will feel more comfortable sleeping. Don’t clutter your room with things that can distract you from going to sleep. Tidy up. Throw out any rubbish and let fresh air in.
Make your room darker. Blackout drapes, shades, or blinds can avoid you awakening early. Make sure your sleep temperature is restful. If you are sweating or freezing, you will not sleep well.
You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
One type of mattress lets you adjust the firmness of your bed, individually, for both you and your partner. This is ideal if you can never agree on which mattress feels right. You may both have different needs, and trying to find one you will both like generally means finding a mattress that neither of you will get a good night’s sleep on. Another type of mattress uses memory foam, which moulds to the contours of your body as it warms up. This leaves no pressure points to cause numbness, irritation or other physical issues. This is especially useful for those with bad hips or other joints.
Use the same sleep schedule even at weekends. Even if you have to go to bed later occasionally, still get up at your normal time. When your alarm clock goes off, get up right away every day. Don’t lie in or snooze.
So, if you normally allow say 8 hours between bedtime and getting up, try reducing it by 15 minutes - by going to bed later or setting your alarm for earlier. You may be more tired for the first few days, but that will help you sleep. After a week, if you’re still not going to sleep quickly and staying asleep, reduce the sleep time by another 15 minutes. Continue reducing the sleep time by 15 minutes each week, until you are able to go to sleep quickly and stay asleep. (Waking up during the night is normal, as long as it’s only for a few minutes. ) Then stick with this new bedtime and getting up time.
Put on some ambient music, and instead of incandescent lights, light several candles in your living room and in your bedroom. Practice breathing exercises (see below) or meditation, focusing on relaxing your body. When it’s time, extinguish the candles as you make your way to the bedroom. Your home will get progressively darker until the last candle is extinguished.
Clear your mind. Close your eyes and imagine all those problems that you keep in your mind everyday fading out with each breath. Pull in the positive. Inhale positive images that make you happy. While you do this keep, smile. Focus on your breath. Feel the oxygen within your body. You should start feeling a relaxing sensation across your body and mind. Try to maintain this for 10 minutes every night before going to sleep. You could even add a few drops of lavender oil onto your pillow, which calms the nerves and helps you sleep. If your mind wanders off throughout the day, these breathing exercises will help your mind and body to relax and keep your mind in one place so you feel the calm in your body.
Physical exertion (such as going for a run or a swim, or better yet, exercising regularly) can make for deeper and more restful sleep. To add more exercise to your day, take the stairs instead of the elevator, walk instead of catching the bus, and so forth. Don’t exercise less than 2 hours before bedtime. Exercise can greatly enhance and promote sleep. However, your body will be “revved up” some time after your workout. (The one possible exception may be gentle yoga).
When you feel the need for a nap (should your job allow), set your timer for 15 minutes. If you’re ready for a nap, you will be asleep in a minute or two. When the timer goes off, get up immediately! Have a glass of water, and jump back into work. You will feel much more refreshed—–even more so than if you had slept for an hour.
Consult with your physician about taking melatonin. Taking melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep. However, keep in mind melatonin is a hormone (like estrogen or testosterone) and just because it is natural does not necessarily mean it is harmless.
Read the labels. Try half or less of the usual dose so that you don’t end up with a “sleeping pill hangover,” which will only make your sleep situation worse. Be lying down in bed when your drowsiness kicks in. If you use prescription drugs, check with your doctor before taking anything else. Never thoughtlessly mix medications: with the wrong combination, you could end up mixing medications in a way that will do you harm. Be sure not to abuse any sedative. Do not take those in more than the prescribed dosage, nor beyond the recommended duration.
Anxiety, depression, PMS, and some medications can cause difficulty sleeping and should be addressed.
