Sleep problems? It happens even to the best! Between the hassles of everyday life and an environment that is not always calm, it is sometimes difficult to fall into the arms of Morpheus. A series of health and wellness experts, including Nerina Ramlakhan, Clare Anderson, Abbas Kanani, Kerry Davies, Joanna Shurety and Linsday Browning, have taken stock of the things you can do to sleep like a baby (or at least try ) in the pages of Metro UK.

Earplugs for a quiet night

No more untimely waking up at 3 a.m. because the neighbors decided to redo the wall decoration at that precise moment.

A mask for the light

From the violent glow of the street lamp in the face to the glowing light of the power strip that strikes the eyes… Say yes to darkness.

A tidy room

This may be the excuse you lacked to pick up the pile of clothes that litter your floor. According to experts, lying down in a messy bedroom can cause feelings of restlessness and unease, as the mind is also disorganized.

A comfortable bed

This one seems logical. A cozy bed is more conducive to sleep than a misshapen mattress topped with an itchy blanket.

Easy with the screens

Experts have been telling you for years that between the flood of information ingested by the brain and the blue light, you are not putting yourself in the best conditions for sleeping if you check your screens just before sleeping. Ideally, you should put your phone, television, tablet and other light entertainment aside for at least two hours before closing your eyes.

Read a book

The alternative to screens. The repetitive nature of reading comes as a good boost to start drowsiness according to experts. Obviously, we are talking about paper books here.

Empty his mind

Make a list of things accomplished during the day and things to do the next day, put down on paper what bothers us… Anything that can help the mind to lighten is good to take.


The favorite activity of Hollywood celebrities is good for relaxing body and mind. We try to give ourselves 15 minutes of meditation, either just before going to sleep, or a little earlier in the evening.


This one is not unknown to you either. “The more you exercise, the deeper you will sleep,” say experts. But be careful, we exert ourselves during the day, not just before bedtime, so as not to be short-circuited by the surge of endorphins and adrenaline.

Set your bedtime

Align your bedtime with the time you naturally fall asleep. If you consider the latter too late, advance the routine by 15 minutes every three nights.

A hot bath

In addition to being naturally relaxing, the hot bath artificially increases the temperature of the body, which, by lowering afterwards, will imitate the temperature of the body which drops when you fall asleep.

Stop at the cafe

“Caffeine has an average half-life of 5-7 hours. This means that 5 to 7 hours after your cup of coffee, half of the caffeine is still present in your body”, explain the experts. To sleep better, it is best to stop caffeine – present in tea, coffee or even cola – from 2 p.m.

Alcohol is not cool

Despite its sedative side, alcohol is a false friend since it promotes awakening in the second part of the night, inducing a lack of restorative sleep. Also avoid if you suffer from sleep apnea. As a mild respiratory depressant, alcohol makes breathing a tad harder.

Sleep well here are 13 tips to improve the quality of your sleep


Maria T.
Maria T.

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