How to Sleep Well Every night, we do sleep. Sleep enable us to take a rest from our daily activities and recent research has shown that sleep is one of the most effective healers to our sickness. Nothing is more frustrating than not being able to sleep. Tossing and turning. Night noises keep you awake. Firstly, sleep only when you feel sleepy. This will reduce the time you are awake in bed. If you can't fall asleep within 20 minutes, get up and something boring until you feel sleepy. Sit quietly in dark or read something bored such as academic texts. Don't expose yourself to bright light when you are up. The light gives cues to your brain that it is time to wake up. Thirdly, don't take naps. This will ensure you are tired at tired. If you just can't make it through the day without a nap, sleep less than one hour. Moreover, get up and go to bed at the same time every day even on the weekends. When your sleep cycle has a regular rhythm, you will feel better. Other than that, take a light snack before bedtime. If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, dairy products contain tryptophan which act as a natural sleep inducer. Stay away from caffeine and nicotine for at least 4-6 hours before sleep. The most important part is to make sure that your bed and bedroom are quit and comfortable.