How to Fix All Your Sleep Problems With Science

Can’t fall asleep

Avoid consuming caffeine – coffee, energy drinks, soda, black tea, chocolate – at least 6 hours before going to bed.

Exercise in the morning and afternoon. This helps to tone your whole body, improves your blood circulation, and helps you fall asleep much faster.

Can’t stay asleep

Moreover, check your room temperature. The ideal sleeping temperature is 20-22°С.

Can’t wake up

Snoring

Choose your pillow carefully. Overly soft pillows can cause your head to tilt backward and increase snoring. Use an extra pillow or elevate the head of your bed a few inches to stop your tongue from falling back over your windpipe.

Sleep on your side. With your head lying in a natural position, nothing will restrict the airflow.

Do special exercises. Exercising the muscles of your tongue and throat can help strengthen them and reduce snoring.

Leg cramps

One good way to stop leg cramps is to get the calf muscle stretched and strengthened. You can try doing yoga or massaging your legs before bedtime. Just remember: if you want to achieve good results, you should exercise regularly.

Other problems

Sleep disorders can be caused by many factors, from fatigue and uncomfortable shoes to problems with the digestive or nervous system. Only a doctor can determine the cause of the problem and advise on the treatment.

Do you have aching legs at night? Use a roll pillow or the foot of your bed to keep your legs lifted during sleep. The venous blood accumulated in your legs will run downward, and you’ll feel better. Also, try rubbing or lightly massaging your legs before retiring for the night, and avoid consuming caffeine at least 6 hours before bedtime.