Have you ever had times when you’ve gone to bed feeling comfortable and then woke up in the middle of the night sweating? The cause of that is our bodies

change temperatures throughout the evening. To keep from overheating, it’s best to lower your thermostat to around 65 degrees. It will keep you feeling comfortable and save you some money

on your energy bills too.

Do you like having a little something to snack on at night? How about a handful of pumpkin seeds? They’re a great source of omega-3 fats. They contain antioxidants and

fibers to keep your heart healthy. They’re also loaded with magnesium and zinc---both of these help to keep your nervous system working well and can also keep you calm and

relaxed. Almost like a sedative.

Something else that can soothe you is milk. That’s because of the calcium and tryptophan that’s in it. They both help to trigger serotonin in your body, which helps you

to fall sleep faster and sleep more soundly too. If you’d prefer to not drink dairy, try a warm glass of almond milk. It also has a lot of calcium

in it and the warm temperature will lull you to sleep.

Can’t imagine going a day without a couple of cups of coffee? That’s fine. Just try and drink them in the morning instead of after dinner. Coffee is a stimulant

and diuretic. This means it can keep you up and have you running to the bathroom all night long if you’re not careful. 

Try some herbal tea instead. Chamomile, Lemon

Balm and Peppermint are three that will help you to rest easier. If you add a teaspoon of honey, that’s even better. It’s a food that helps to trigger melatonin

(a hormone that helps to control your sleeping and waking cycles) in your body.

Your clock might be on your nightstand for convenience, but it can also affect your quality if sleep. If it’s electric, the bright lights are one reason. Another is if

you wake up in the middle of the night, look at your clock and see the time, that could have your mind racing for the rest of the evening. 

If

it’s an alarm clock that you use to wake yourself up in the morning, turn the face of the clock away from you. That way, you can still reach up

to turn it off, but you don’t have to look at it all night long.

There are countless studies that support the fact that the scent of lavender is able to ease anxiety as well as insomnia. That’s because the properties in lavender help to

improve brain function and reduce stress. The best way to use it is to buy some lavender oil and put a little bit of it underneath your nose before bedtime.

Another thing you can do is sprinkle some of the oil onto your pillows or soak in lavender bath salts (if you want to make your own, click

target="_blank">here). Another option is to drink a glass of lavender tea about an hour before bedtime.

Bedding is so important for getting a good night’s rest. So that you don’t overheat and also so that you can feel comfortable in your bed, get sheets that are no

less than 800-thread count. Also, you might want to go without wearing socks. If your feet are hot, your whole body will feel it rather quickly. Bare feet will help to

keep your body temperature down.

You might’ve heard this tip before. It’s a great one to keep in mind. Your bedroom is really only for two things: sex and sleep. If you use it as

your entertainment room, your mini-office or the place where you have all of your deep and serious conversations, that can make it difficult for you to associate it with being

a resting (and sexy) spot. 

Try and keep television sets out of there. Try and avoid catching up on emails via your laptop in there. Also try reading a book or

magazine instead of checking social media via your smartphone. The lights on your phone’s display can make it hard for you to fall asleep and if you don’t turn off

your notifications, you’ll hear buzzing all night. Whatever someone has to say online? It can wait 6-8 hours, believe it.