Sometimes it’s not easy to get to sleep at night and get the rest you need.

For some people, problems with sleep happen only once in a while, but for others, it’s an ongoing and chronic problem. Insomnia isn’t healthy because your body needs rest to recover and repair itself. People with sleeping problems have more risk of serious health problems like heart disease and diabetes. Obesity and excess belly fat are also common in people who struggle with getting the proper amount of rest. Some people get enough rest, but it’s restless and they remain tired the next day. If you’re having any of these problems, it’s important that you take steps to get more restful sleep. Below are some tips that’ll help you sleep better.

Eat small, well-balanced meals spread evenly throughout the day.

Eating small meals and snacks, spread throughout the day will help you control your blood sugar levels. With small, steady meals, you won’t get the severe highs and lows that cause bursts of energy followed by periods of extreme tiredness and low energy that often lead to naps. Daytime napping can sometimes cause you to have problems sleeping at night.

Avoid high fat or acidic foods in the evenings.

Fatty foods and highly acidic foods can cause heartburn and acid reflux at night, leading to little or poor quality sleep.

Drink a soothing tea before bed.

Some people swear by chamomile tea for relaxing close to bedtime. There are also other tea blends that have been formulated to help you relax for better sleep. If you enjoy a warm cup of tea, this might help you fall asleep faster at night. Just make sure the tea you choose is caffeine-free.

Avoid caffeine in the afternoons and close to bedtime.

If you can, avoid caffeine, but if you can’t get rid of your morning coffee, try to avoid caffeine in the afternoon so it doesn’t affect your ability to fall asleep and stay asleep.

Avoid alcohol. At first, it may seem like alcohol makes you sleepy and helps you fall asleep, but alcohol is tricky. It may help you get to sleep, but once your body processes the alcohol and it turns to sugar in your body, you will get a jolt of energy that could affect your sleep. Many people wake up in the middle of the night when they drink before bed, and when it’s time to get up they’re tired and want to go back to sleep.


Bonus Tips:

Go to bed at the same time every night.

Going to bed at the same time will help your body get into a routine and it will be easier for you to fall asleep at night. If your bedtime changes daily, your body won’t know when to send the hormones to help you fall asleep and it could make it difficult for you to fall asleep and lead to poor quality of sleep.

Exercise in the mornings or early afternoon.

Don’t exercise in the later afternoons or evenings. Your body will get a burst of serotonin and other hormones that will make it difficult to wind down for bed.

No screen time close to the bed.

Avoid watching television, computers, your phone, and reading devices close to bedtime. The light will make it difficult for your body to transition to bedtime.


If you’ve had problems with sleep, these diet tips should help you sleep better. The bonus tips will go hand in hand with the diet tips, and in no time you’ll have your body regulated. If you do all of these things and still have trouble sleeping, you may want to consider seeing a doctor because there could be a serious problem.