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Health expert Linnell says that if you suddenly start feeling sleepy, try going back to sleep for 15-20 minutes, but if you still can't sleep, get up from bed. Sit in a quiet place at home and read a book, solve a puzzle or listen to an audiobook. Do not worry unnecessarily, as this can disturb your sleep.
Disturbances in dinner can also cause sleep problems. So avoid eating too much or late at night. This prevents the digestive system from getting damaged. Eating spicy and fatty foods aggravates the problem. Experts recommend eating light meals 3 hours before bedtime. If you feel hungry at night, avoid snacking, you can have peanut butter toast or oatmeal cookies. Keep in mind that it would be better not to consume caffeine and alcohol after noon.
Using mobile or other devices when you are unable to sleep can keep you awake for longer. The production of melatonin for relaxation is inhibited by light. Do not check the time on the phone repeatedly. If you feel like checking your phone, keep it away from the bed or room so that you can stop yourself from using the phone.
Exercise and physical activity improve sleep. However, if you wake up several times at night, you should not exercise in the evening. According to experts, this can increase heart rate and body temperature, which affects your sleep.