If you’ve ever stayed up late counting sheep, you’re not alone. We’ve all been there. For some of us, those nights are frequent, and only an insomniac can understand the frustration of not getting restful sleep. Many people assume the best way out is popping a sleeping pill but in reality that’s the last thing you’ll need. Most people with sleep issues will improve with simple, non-medical techniques that have been clinically proven.


#1: Make Your Sleeping Environment Better

It’s okay to be fussy about shutting all lights out and a pin-drop silence when you’re heading off to bed. A good sleep environment will always make it easier to fall and stay asleep. Studies have shown that a slightly cooler temperature helps promote better sleep.


#2: Get into Bed ONLY When You Intend to Sleep

You might be tempted to stay in bed all day long, but that might be affecting your sleep cycle. It’s a good idea to get in bed only when you want to sleep.


#3: No Blue Light Exposure

Research has shown that blue light significantly affects your sleep by stopping the release of the sleep hormone, melatonin. Blue light is everywhere from the lights of your room to the screen of your cell phone. Make sure you’re not exposed to any blue light source when you’re trying to get some sleep.



Other methods of improving sleep include:

#4: Maintaining fixed sleep and wake times

#5: Reducing your caffeine intake

#6: Sleeping exercises

#7: Taking melatonin supplements

#8: Meditating and de-stressing exercises

#9: Avoiding late-night heavy meals

#10: Exercising regularly