How to Sleep Better

Getting a good night’s sleep is one of the most important things you can do for your overall health and well-being. If you are having trouble sleeping, you’re probably getting all kinds of different advice on how to fix the problem. Don’t worry! We performed the research for you and assembled all the most reliable tips for better sleep, including recommendations from experts at the National Sleep Foundation and Harvard Medical School.

Getting to Sleep Quickly (Easy Methods)
Relax in a nice warm bath or shower in the evening. As well as relaxing you, taking a bath raises your body temperature. Afterwards, your body temperature cools down rapidly, which can increase feelings of sleepiness.[1]

Consider taking a magnesium supplement 30 to 45 minutes before bed. Though magnesium’s effects haven’t been definitively proven, many people believe it improves sleep quality and reduces insomnia. It may affect your melatonin levels, which helps you fall asleep more quickly, and it can also help relax your muscles.[2]

Sleep naked. Sleeping in the nude may help you regulate and lower your body temperature, which can help you fall asleep faster and improve your sleep quality.[3] Get to a comfortable temperature using your duvet, sheets, and pillows, rather than excessively warm pajamas. Remember, it is usually best to be slightly on the cool side!
• 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.

Pick a comfortable sleep position. Changing your sleeping position can make a huge difference in the quality of your sleep. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
• Try sleeping on your side with a small pillow between your knees. Experts consider this position to be one of the best for neck and back pain, as well as keeping your airway open.[4]
• If you prefer to sleep on your back, place a small pillow under your knees to alleviate stress on your spine, and place a supportive pillow under your head that fits the natural curve of your neck and shoulders.[5]
• If you have spine or neck pain, avoid sleeping on your stomach, as this can cause excess strain.
Use a suitable pillow. If it’s too thin, your head will tilt backwards, which is uncomfortable.[8] Likewise, don’t stack your pillows so that your head is propped at an angle.

Reduce your light exposure an hour or two before going to bed. Bright light before bedtime can disrupt your body’s internal clock. It’s one of the primary clues to the body that it’s either sleep time, or waking time.[10]
Add gentle sounds.