Can’t Fall Asleep? 5 Science-Backed Habits for Better Sleep

Getting the right amount of sleep is an absolute necessity for the healthy functioning of our mind and body. Even the timings in which we go to sleep and wake up is also supremely important. However, some of us spend a lot of time, even more than an hour, adjusting our positions in bed before we fall asleep. The truth is, sleep evades us due to some specific reasons. If we understand them and make the required corrections, this problem can be solved quickly. Let’s explore what we should do to ensure that we receive a great night’s sleep.

Experts recommend that an average adult should sleep 7-8 hours a day. Maintaining an exact timing for going to bed and waking up will harmonise your circadian rhythm. After 1-2 months, when the time arrives, your body will start giving messages and you will naturally feel sleepy.

However, in the beginning, you may find it hard to fall asleep. Don’t worry. If this happens, leave the bed and engage in a relaxing activity. Meditate, read a book or listen to some calming music. When you get tired, go back to bed. You will experience that you fell asleep without even realising.


Don’t try to go to sleep with a hungry or full stomach. Mother is serving a heavy meal before bedtime? Explain to her the scientific fact that digestion slows down at night. Hence, a large meal will generate a conflict between the body’s activity of processing food with the brain’s attempt to fall asleep. The result? Low quality sleep and awakenings in between. So, it is best to avoid large meals 2-4 hours before sleep. Similarly, caffeine, nicotine and alcohol can also disrupt sleep quality. Stimulating effect of these drugs will take hours to wear off.


Keep the bedroom dark, quiet and cool. Blue lights coming from screens thwart sleep by suppressing melatonin, the hormone that regulates sleep. You can also engage in mindfulness activities like meditation, yoga, tai chi or even simple stretching exercises to slowly prepare yourself for sleep.


Daytime naps shouldn’t last for more than an hour. Its best to avoid napping late in the day. But if you are having late night shifts at your workplace, you may have to nap late in the day.


Physical exercises tires the body. Thus, by the end of the day, our bodies will be craving for rest. On the other hand, you shouldn’t do workouts too close to bedtime. The will be counterproductive for sleep. Get sunlight in the morning and jog with friends, play badminton or do some workouts at an open gym. Choose whatever you like. This is a magic pill for getting deep sleep.

Along with all these activities make sure that you are managing stress as well. Stress and anxieties are also two leading factors of sleep disruption. In fact, if you are still facing issues even after following all these steps, then you can consider a consultation with your health care provider. But, most probably, that might not be required. Most you will embrace deep slumber at night once you start following these habits consistently.

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Frequently Asked Questions (FAQs)

1. What foods help you sleep better?
   Cherries, kiwis, bananas, spinach, almonds, walnuts etc are very useful for improving sleep quality.
2. What's best to eat at night?
   The best things to eat at night are easily digestible snacks rich in tryptophan, magnesium, and melatonin. For example, kiwi, almonds, walnuts, or warm milk.
3. What foods should I avoid before bed?
   To avoid sleep disruption skip caffeine, alcohol, spicy foods and foods containing a lot of fat and sugar.