How can I Sleep Better?

Bronwyn Harris

Sleep problems can affect our whole lives — our relationships, work, eating habits, and general mood. Unfortunately for many insomniacs, it is not always clear, even to experts, why some people have trouble sleeping. However, there are some steps that virtually anyone can take to sleep better than they are sleeping now.

Daytime physical activity can help induce sleep at night.
Daytime physical activity can help induce sleep at night.

First of all, you need to understand that caffeine may be significantly affecting your ability to sleep better. Many people think they couldn't survive without caffeine, but the truth is that our bodies actually build up a tolerance to caffeine so that we are constantly needing to use more caffeine to avoid feeling tired. Meanwhile, this caffeine is actually affecting our ability to sleep. If you must have caffeine, drink it before noon so that it doesn't affect your night's sleep.

Getting into a regular evening routine can help people sleep.
Getting into a regular evening routine can help people sleep.

In addition to caffeine, nicotine and alcohol can also disrupt sleep significantly. Many people have an alcoholic drink before bed, as it initially causes sleepiness, but it affects the quality of sleep. You will definitely sleep better if you avoid caffeine, alcohol, and nicotine for at least three hours before bed, preferably longer.

Stress can cause insomnia.
Stress can cause insomnia.

In your question to be able to sleep better, you may have been told to drink a cup of warm milk. Believe it or not, this may actually help you to sleep better! Milk contains L-tryptophan, which is an amino acid that helps you sleep. Other foods also contain tryptophan, such as turkey, cheese, and chicken.

Avoiding nicotine might improve sleep.
Avoiding nicotine might improve sleep.

Establishing a calming bedtime routine may help you sleep better at night. Begin engaging in quieter and calmer activities about an hour before bed. Stop working, worrying, and planning, if possible. Take a warm bath to relax, and put on your pajamas to get your mind ready to sleep. Make sure that your bedclothes are not too hot, as cooler temperatures help you to sleep better than if you are overheated.

Putting on pajamas may help ready a person's mind for sleep.
Putting on pajamas may help ready a person's mind for sleep.

Finally, there are a few things you can do when you wake up to feel more rested and more ready for the day. Never use the snooze button. This often makes you more tired, and doesn't give you any extra restful sleep. As soon as you get up, expose yourself to bright light, whether it is by opening the curtains to let the sunlight in or by using a full spectrum light. This resets your body clock and lets your body know that it is time to be alert.

Avoiding energy drinks throughout the day can help people to sleep better.
Avoiding energy drinks throughout the day can help people to sleep better.
Creating a relaxing sleep environment by eliminating noise, light, and distractions can help a person get a quality sleep.
Creating a relaxing sleep environment by eliminating noise, light, and distractions can help a person get a quality sleep.
The use of both caffeine and nicotine can disrupt sleep significantly.
The use of both caffeine and nicotine can disrupt sleep significantly.
Taking naps during the day negatively effects nighttime sleeping.
Taking naps during the day negatively effects nighttime sleeping.
Exposing oneself to bright light in the morning helps reset the body's clock.
Exposing oneself to bright light in the morning helps reset the body's clock.
To sleep better, some people take a warm bath before bedtime.
To sleep better, some people take a warm bath before bedtime.

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Discussion Comments

anon146412

I sleep twice a week. It's horrendous and there are no answers for it. Nothing works. I have had to leave my job because I cannot function enough to do it. I think it's underestimated how much damage it causes to your life.

catapult43

There is one thing that will keep me awake late into the night and that is caffeine later in the day. I can have a coup of coffee in the morning, but afternoon coffee especially strong coffee, or some other drink with caffeine in it, and I will be awake into the wee hours of the morning.

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