In order to sleep well we should follow three reasons. First of all, don’t eat or drink a lot before bedtime. If you drink too much liquid before sleeping, you’ll wake up repeatedly in the night for trips to the bathroom or cause you to wake up repeatedly. Don’t eat spicy or fatty foods because they cause heartburn especially, don’t eat something that triggers serotonin, which makes you sleepy. Second, do and don’t exercise when you have free time. For example, if you have a sedentary job, a lack of physical exertion may be reducing the quality of your sleep.
A day of physical exertion (such as taking a run or a swim) or, better yet, regular exercise can make for deeper and more restful sleep. The best time to exercise is in the afternoon. Third, Change your sleeping position. You may think that it’s impossible to control what position you sleep in since you aren’t fully aware of what you are doing, but it can make a considerable difference. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual.
Keep your body in a “mid-line” position, where both your head and neck are kept roughly straight. Don’t use a flat pillow that causes your head to tilt down toward the mattress. It’s difficult to maintain the mid-line position, and it is more likely to cause pains. This will help alleviate stress on your back and neck by slightly propping up your body on one side. To sum up, try one or two or a combination until you have enough quality sleep to feel alert and well rested.