How to sleep better

1. Stick to a schedule

Go to bed and wake up at the same time every day including weekends. Being consistent helps to regulate your internal body clock and optimises your quality of sleep. If you get enough sleep, you wake up naturally without alarm.

2. Exercise regularly

Regular workouts improve your metabolism, regulates body temperature and stimulates body hormones. Complete your workouts at least three hours before your bed time to ensure quality sleep.

3. Limit your daytime naps

Long daytime naps can alter your night time sleep. Limit your nap time to about 10 to 20 minutes in the early afternoon.

4. Control your exposure to digital screens

Avoid watching your phone, tablet, laptop, computers and television two hours before your bedtime. The intense backlighting of electronic screen triggers stimulating chemicals in the brain that tell your body it’s time to be awake. The blue light emitted by your phone, tablet, laptop or TV can also cause visual impairment.

5. Practice a bedtime routine

Do some things every night before going to bed every day to tell your body clock it’s time to rest. This may include taking bath, reading books, listening to music which promotes better sleep and eases weakness and drowsiness.

6. Sleep naked

To fall asleep, the core body temperature needs to drop by about half a degree. The advantage of sleeping naked is that it’s easier for the body to cool down quickly and maintains the lower body temperature the brain wants to achieve. Bacteria thrive in warm, moist areas, so ditching clothing during sleep can be beneficial for people who are prone to yeast infections. Without clothing the blood flow is less restricted which benefits your entire body, especially your heart and muscles.

7. Use a suitable pillow

Put your neck in neutral position. The size of your pillow should not be too fat or too flat. It must support the natural curve on your neck when resting on your back. Also try placing a pillow under your legs if you sleep on your back and use a pillow between your legs if you sleep on your side. this will support your hips and makes you feel comfortable.

8. Moderate your diet

Try to make your dinnertime at least two hours before your sleep and do not eat heavy meals before your bed time. They overload your digestive system and affects the sleep quality. Spicy and oily foods can cause heartburns and trouble in the stomach.

9. Free your mind

Put aside all your stress, worries, anger and complicated discussions away when you are on your bed. During the day, most of us overstress our brains by constantly interrupting tasks. Try to set aside specific times for these things, and focus on one task at a time. If you have still got a lot on your mind, just forget them and let go for the night.

10. Consult your doctor

If none of the above helps you, try consulting your doctor and let him check your health condition. Even acid reflux, arthritis, weakness, malnourishment, asthma, depression or even the medicine you take can also be the part of your problem.