9 Simple Ways to Sleep Better At Night

#1 Eat Turkey or Chicken

Chicken or turkey meat is rich in tryptophan, which is an amino acid necessary for producing serotonin and melatonin in your body (the hormones responsible for making you fall asleep).

#2 Drink These Tea

Chamomile, valerian, lavender, and peppermint teas have the ability to induce sleep. Plus, the simple action of sipping on a cup of tea is so calming that it will help wind down your brain's activity and help you fall asleep faster when you hit the bed.

#3 Sleep in Pitch Darkness

Exposure to light does not allow your body to fall asleep completely. That's why people who sleep with too bright night lights often feel tired even after waking up.

So if you want to sleep better at night, cut out the night lamps and darken the blinds.

#4 Make Your Room Cold

Doesn't matter whether you accomplish it by turning up the fan's speed or by decreasing the temperature of your air-conditioner, sleeping in a cold room (cuddled under blanked for warmth) is far better than sleeping in a warm room without any clothes on.

In fact, studies have shown that people who sleep in cold temperatures lose weight while they sleep since their body burns through their fat stores to maintain the internal body temperature.

#5 Paint Your Bedroom Blue

From a psychological perspective, the color blue is very soothing and has a calming effect. That's why it is recommended by interior designers that you paint your bedroom shades of blue to help you fall asleep at night.

#6 Eat Whole Grains for Lunch

Eating complex whole grains like brown rice or multigrain bread is a great way to boost your body's level of serotonin and melatonin (the sleep hormones). But since your gut takes a long time to digest them, it is recommended that you have them for lunch to reap the benefits after dinner.

#7 Eat Less at Night

Eating a heavy dinner makes it difficult to fall asleep at night as your body takes a long time to digest the load.

That's why it is recommended that you eat less for dinner, or finish your meal by 7 o'clock to give your body enough time to wind down after digestion.

#8 Don’t Work Out Late At Night

Working out releases serotonin, which is the body's feel-good hormone. That's why gym-freaks are usually very chummy after their workout sessions.

But the effect of this backfires on you when you work out late at night because the serotonin energizes you and prevents your brain activity from slowing down, which is crucial for falling asleep.

#9 Don’t Eat Dark Chocolate At Night

Dark chocolate is great for health. But eating it too late at night can prevent you from falling asleep, as this bitter cacao treat is chock-full of caffeine.

So if you are a regular chocolate-eater, try restricting your habit to the earlier parts of the day.