How to Fix Common Sleep Problems

Are you sleep-deprived and are looking to know How to Fix Common Sleep Problems? Then, don’t look any further. Here we have a detailed article with practical ways to sleep better.

With our hectic day-to-day lives, it has become really difficult for most people to fall asleep and sleep well. Most of us have insomnia, and some people find it really hard to doze off despite being tired. So here is a list of a few things that help you sleep better.

How to Fix Common Sleep Problems

1. Caffeine

As we all love a quick caffeine fix to help us concentrate and work better, caffeine (coffee or tea) can keep you awake. So if you are someone who is suffering from sleeping issues, make sure to cut down on your caffeine post-evening. It is better to have your caffeine 6 hours before bedtime to help sleep[1]. 

2. Aromatherapy

As fancy as it sounds, Aromatherapy does help you with sleep. Aromatherapy simply means using essential oils with medicinal values and fragrances to calm you down. There are a lot of ways in which you can include Aromatherapy, Burning Candles, like a nice massage, applying it to your pulse points such as wrist, neck, etc.., 

Lavender oil is one of the great aromatherapy oils that lets you fall asleep faster by calming you down. The oils in Aromatherapy are proven to calm you down and relieve stress, making you fall asleep faster.

3. Shower

A nice warm shower before bedtime can soothe your muscles and help you doze off faster. So if you are suffering from sleeping issues, take a hot or rather warm shower.

4. Ambience

As much as it is important to take care of ourselves, it is important to keep the room and the surroundings we sleep in calm and suitable for sleeping. Make sure you have a clean and calm room with dim lights that lifts your mood and makes you sleep faster and better.

It is also essential for you to not do any other things like working, eating, etc.., on the bed and only sleep on it as it gives your body a hint that you need to sleep once you go to bed.

5. Dinner

Heavy and large dinners make you stay awake. So it is important to have a light dinner which is easy to digest. It is also essential to have your dinner at least 3 to 4 hours before bedtime, so your body has enough time to digest.

6. Nap Time

If you have the habit of sleeping in the afternoon, cut your nap time to one or two hours so that you can sleep at night. A prolonged afternoon nap makes you stay awake at night. 

7. Work Out

If you are someone who likes to work out in the evening, make sure your workout time is at least 3 hours before bedtime. Most people feel very energetic after a workout which keeps them awake.

8. Mattress

It is essential to have a good mattress and pillow that is easy for you to turn around and sleep on. Even a bad pillow can disrupt your sleep and keep you awake. The mattress needs to be soft enough for you to comfortably sleep and form enough to provide you with the much-needed support. If your pillow is old and does not give you the support, it is high time you change the pillow.

9. Tea

As contradictory as it sounds to what we discussed above, you can have tea before bedtime, but the tea needs to be caffeine-free. You can have teas like Lavender Tea, chamomile tea, etc..,[2] which have medicinal benefits and help you calm down and give you the much-needed sleep.

10. Stress

If you are going through a hard time and are stressed out, it might be the reason why you find it hard to fall asleep. So make sure to calm yourself and let the stress out. 

11. Yoga

There are a few bedtime yoga and breathing exercises or meditation that you can do to calm yourself. It definitely helps you sleep faster. You can also listen to calming and soothing sounds like the ocean waves, birds chirping, etc.., which are proven to calm you down. There are a lot of apps these days that have meditation, breathing work, sounds, etc.., to help you sleep well.


We have mentioned a few realistic yet easy ways which you can try out for yourself and see. If nothing seems to work, please do consult your doctor. It is essential for you to consult a doctor, and they will be able to help you better.

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Gayathri V
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