Can’t get any sleep at night? Try these proven tips 

Don’t struggle with sleepless nights anymore. Getting a good night’s sleep isn’t as hard as you think. Continue reading to discover what you need to do to finally get a restful night’s sleep. 

Avoid consuming caffeine before bed 

Maybe you build your day around a cup of Joe. Coffee is great as it gets you up in the morning. However, you shouldn’t consume caffeinated drinks all day long. Sipping on coffee right before you go to bed will affect your sleep quality. What happens is that caffeine hinders the timing of your body clock, which in turn reduces your overall sleep time. The point is that it’s not a good idea to drink coffee before sleeping. Avoid coffee and sources of caffeine such as chocolate, diet supplements, and pain relievers. If you consume products high in caffeine three hours before you go to bed, you won’t get any sleep. 

Drinking warm milk before bedtime can make the difference between a good night’s sleep and insomnia. You see, milk contains tryptophan, an amino acid that stimulates the production of serotonin. Serotonin is involved in triggering sleep. If you drink a cup of warm milk, sweet dreams will come your way. There are alternatives in case your lactose intolerant or are following a vegan diet. Examples include almond milk, coconut milk, and nut milk. They’re delicious. Remember that milk has multiple health benefits too. Listen to your body and grab a cup already. 

Get a comfy mattress 

Surprising or not, the mattress you own affects your ability to sleep soundly at night. A good mattress provides pain relief by reducing pressure points, so you don’t have to toss and turn throughout the night to find a comfortable sleeping position. With the right bed, you get a better night’s rest. Buying a new mattress can help you reduce the stiffness and discomfort you might feel from a long day of work too. 

In today’s ecommerce-dominated world, shoppers can get comfort and convenience shipped straight to their door. Many mattress brands now vacuum seal their mattresses and deliver them in a box. This “bed in a box” trend has emerged over the past decade to eliminate the confusion of shopping in mattress stores staffed with pushy salespeople. Many companies even offer sleep trials designed to allow you to sleep on the mattress for several months before determining if it’s the best bed in a box for your individual sleep needs.

Most beds that ship in a box come in memory foam or hybrid form. With the ability to shop online and try the product in-home, you’ll be able to rest easily knowing you’ll ultimately get the perfect mattress at the perfect price in no time. 

Set the ideal temperature for sleep 

It’s impossible to fall asleep when you’re chilly. If your bedroom isn’t warm enough and you don’t have thick bed covers, you won’t fall asleep or stay asleep for that matter. High temperatures can also lead to sleepless nights. More precisely, your body isn’t able to cool down, which is paramount for getting a good night’s rest. If you’re keeping the temperature as high as possible, you won’t get any sleep at night. Setting the right temperature is key to achieving proper sleep health. Optimal sleeping conditions are between 60- and 67-degrees Fahrenheit. 

If you correctly adjust the thermostat, you won’t spend the night tossing and turning every minute or so. We’ve listed the ideal sleeping temperature for most people above. Knowing that, you can make changes according to your bedroom environment. Do whatever it takes to shut your eyes for the night. Raising or decreasing the thermostat with a few degrees is enough. You can go to bed and blissfully drift off to dreamland. In addition to maintaining a comfortable temperature, ensure a dark and quiet environment. Avoid sleep-disrupting blue light from your TV, computer, or smart phone before going off to bed. 

Keep up with the top stories from Reader's Digest by subscribing to our weekly newsletter.