All of us experience sleeping problems however light or serious these may be. But you do not have to bear this burden because there are many ways in which you can have a better sleep at night.

1. First, lessen your caffeine intake. Caffeinated drinks are the reason why you are awake at night. The effect of caffeine can last for more than eight hours so do not drink caffeine at least four to six hours before you go to bed.

2. Alcohol should never be drunk as sleep aid. Although it may help you fall asleep, it also disturbs your sleeping pattern thus make you restless and wake up during the night.

3. Relax your mind and body before going to bed. Stress is among the leading reason for a sleepless night. You may want to practice a 10-minute pre-sleep ritual that can break the connection between stress and bedtime.

4. Exercise is good if done at the right time. It will help you sleep more soundly at night if you do it in the morning.

5. The bedroom should be comfortable, dark and quiet. You can use window blinds or curtains to block the light. Using earplugs can also benefit you. The most ideal room temperature to help you get a good night’s sleep is between 68 and 72 degrees Fahrenheit.

6. Do not go to bed with an empty stomach or a very full one. It will keep you up the whole night. However, you can drink milk which has tryptophan, a sleep-promoting substance. There are a lot of food you can eat to help you sleep like tuna, avocados, artichokes, pumpkin, eggs, almonds, walnuts, peaches, oats, apricots, potatoes, asparagus, bananas and buckwheat.

7. Nicotine is very relaxing but puts a stimulant into your bloodstream. This works similar to caffeine that keeps you awake at night.

8. Napping will not help if you have difficulty sleeping at night. But if it is unavoidable, you can have a nap for 15 to 20 minutes about 8 hours before you get up in the morning to help you rejuvenate.

9. Pets should not sleep with you because they also keep you awake because of allergies and pet movements.

10. As much as possible, do not watch, eat and discuss any emotional issues in bed. This will just distract you and make it difficult for you to sleep.