It’s been a long day and you’re exhausted, there’s nothing you want to do more than crawl into bed and fall into a deep sleep, but often, this takes a long time to happen and instead of sweet dreams, you’re left turning restlessly. Most of us have experienced this before, and, thankfully, there are some tips that can help put an end to sleep troubles.

Consider Your Room Temperature and Environment

It is much easier to fall asleep if the room is cool, and according to Healthline, a cooler room could result in a better sleep. The publication claims that if you have a warm shower beforehand, then sleep in a cool room, the change in body temperature sends a signal to the brain that it's time for sleep.

In addition to having a cool room, it’s advisable to sleep in cool, loose-fitting clothing (or no clothes at all) because according to Sleep Junkies, this will help to regulate your body temperature.

It’s Time to Cool Your Face

In addition to having a cool room, putting your face in cold water for around 30 seconds could lower your blood pressure and heart rate, giving your nervous system a reset, and helping you to sleep faster, Huffington Post reports.

Focus on Your Breathing

According to Healthline, a breathing technique called the 4-7-8 method can create a sense of calm and aid sleep. You can also practice yoga, meditation, and mindfulness which can help achieve a state of relaxation that can enhance melatonin levels and result in improved sleep.

Get Your Internal Clock on a Regular Rhythm

Although not always possible, keeping a regular sleep schedule is helpful when it comes to sleep. As your internal clock gets used to this schedule, it becomes easier to sleep around the same time each day.

Use Reverse Psychology

It may seem like the exact opposite of what you’re trying to achieve but according to the Huffington Post, a small study conducted by the University of Glasgow instructed patients having trouble sleeping to try and stay awake with their eyes open. Interestingly, this had the opposite effect and reduced sleep anxiety and helped these participants to fall asleep faster.

Forget the Time

Looking at your clock and worrying about the time is another thing that will keep you awake and give you anxiety and stress about not being able to fall asleep, and for this reason, the Huffington Post notes its best to hide the clock.

Your Position and Pillow Matter

The position you sleep in matters, and according to Sleep Junkies, those who sleep on their back are more prone to sleep disorders, while the best position is on the side.

The publication also notes how the quality of your pillow plays a role in sleep because it’s directly related to comfort; You want your neck to be in a straight line when you sleep and therefore need a proper neck pillow.

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