How Can I Sleep Better?

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.

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.

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.

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.

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.

If you have trouble sleeping, you may need better pillows. Buying a new pillow with a firmer density can give you more neck support and make it more comfortable to sleep. You can also get a pillow made of cooling material. Folks with a health condition might need a specialized pillow. For example, you can get a foam wedge pillow to address hip or back pain. Pregnant people could also benefit from a pregnancy pillow for stomach sleepers. 

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.