How to Fix All Your Sleep Problems With Science

Part 2 of 2

Stomach sleeping is not recommended, as it forces the head to remain turned to one side all night, straining the neck. If you must sleep on your stomach, use the thinnest pillow possible.

Difficulty Falling Asleep

Struggling to fall asleep? Your nightly routine may be to blame.

Avoid screens before bed—blue light disrupts the sleep-wake cycle.
Skip caffeine (coffee, tea, energy drinks, chocolate) at least six hours before bedtime.
Exercise in the morning or afternoon to improve circulation and promote better sleep.

Can’t maintain sleep

If you frequently find yourself waking up at night, it’s important to steer clear of not just gadgets before sleep, but also alcohol in the hours leading up to your bedtime. Alcohol interferes with your body’s water equilibrium and impacts your sleep pattern.

In addition, verify the temperature in your room. The optimal temperature for sleep is between 68°F and 71°F (20°C to 22°C).

Difficulty Waking Up

Waking up early can be tough, but consistency is key.

Set your alarm for the same time every day, even on weekends.
If you want to wake up earlier, go to bed earlier. Sticking to a regular sleep schedule makes mornings easier.

Snoring

Sleeping on your back can worsen snoring by causing throat tissues to collapse and the tongue to fall backward, restricting airflow.

Best sleeping position: Sleeping on your side helps keep airways open, reducing snoring.

Other tips:

Strengthen your tongue and throat muscles with targeted exercises.
Use a firm, supportive pillow—soft pillows can tilt your head back, making snoring worse.
Elevate the head of your bed slightly or use an extra pillow to prevent your tongue from falling back.

Leg Cramps

Sudden leg cramps, often in the calf, foot, or thigh, affect nearly 80% of people. These spasms can be linked to illness, nerve issues, or nutrient deficiencies, so frequent cramps may warrant a doctor’s visit.

Prevention tips:

Stretch and strengthen your calf muscles regularly.
Try yoga or massage your legs before bed.
Exercise consistently to improve circulation and reduce cramping episodes.

By making small adjustments to your sleeping posture and nighttime habits, you can improve sleep quality, reduce discomfort, and wake up feeling more refreshed.