Sleep is an essential aspect of the health and well-being of a human being. Without adequate sleep, you gradually start having problems with focus, productivity, stress, and even more severe issues like heart disease. If you have been having problems falling asleep, you are not alone. In fact, around 70 million people in the US struggle with sleeping disorders, and 1 in 3 adults don’t regularly get a sufficient amount of uninterrupted sleep. 

So, how do you deal with this issue? While it is easier said than done, adopting the following habits should help improve your sleep. 

(i) Reduce Exposure to Blue-Light Close to Bedtime

We are surrounded by electronics and if you are like many people, chances are you have a TV or computer in your bedroom and have a habit of scrolling social media in bed. Unfortunately, these devices contain blue light which is known to hamper the sleep hormone, melatonin. So, when it is close to bedtime, you will want to reduce the use of these devices. 

(ii) Keep the Bedroom Cooler to Initiate Sleep

Whether you like it cooler, warmer, or somewhere in between, science and physiology has shown that 65 degrees Fahrenheit is the ideal nighttime room temperature. As you begin to fall asleep, your body temperature reduces and so, having a cooler bedroom will come in handy. These top UK budget mattresses will help you to regulate your temperature as you sleep.

(iii) Avoid Heavy Late Night Meals

When you eat a heavy meal, your digestive system will need to overwork, which can make you uncomfortable if you are in bed. So, if you are going to have a heavy meal, do so a few hours before bedtime. If you feel hungry, eat a healthy snack or drink some warm milk. 

(iv) Slow Down on the Coffee

This is especially the case in the afternoon. Caffeine is a stimulant that stays in the body anywhere between 5 to 7 hours. So, if you consume it late in the afternoon, you will still have most of it in your system when it is time to sleep. This will likely make it harder for you to sleep at the right hour. 

(v) Prepare Your Internal Clock for Daylight Saving

Just like your mind and body, your internal clock requires some time to adjust to Daylight Saving Time. As such, you should plan ahead by going to bed about 15 minutes earlier. 

(vi) Avoid the Nighttime Beer

While a beer or a glass of wine might help ease your body and put you in a good mood, it can affect your sleeping routine. Drinking alcohol before bed increases your body temperature, and resting heart rate and disrupts your circadian rhythm. So, if you must have that drink, do so at least 3 hours before bedtime and ensure you hydrate as well. 


Being unable to sleep properly can lead to stress, anxiety, and frustration, especially if you do not know the underlying cause. The above-mentioned tips should help but if you do not notice any improvement, consider consulting your doctor.

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