You probably already know the basic things you need to do in order for you to get good sleep at night. These include avoiding caffeine before you go to bed as well as stopping yourself from checking your phones for emails or any social media updates. But if you still have trouble sleeping – especially if the problem is consistent –you may want to go beyond the basics.

Sleep experts have gone through what you are experiencing. So what do they do when they can’t seem to doze off? Here are some sleep hacks from the experts themselves:

Muscle Relaxation

Physical tension can keep you up at night. One simple solution is to perform the progressive muscle relaxation technique:

  1. Slowly tense and relax your muscles.
  2. Start from your toes and then work your way up until you reach your head.
  3. Do this in five-second intervals.
  4. Finish this technique by visualizing yourself in a peaceful environment, such as a quiet beach.

Paradoxical Intent Trick

If you’re one of those who can’t fall asleep because you’re worried about sleeping itself, here’s a unique approach: think that you need to stay awake. This may sound counterintuitive to you, but this actually helps you sleep because it lessens anxiety and even relaxes your mind.

Goodnight’s Smoothie

If you often reach for a snack before bedtime, it’s time to be wise in choosing what to munch on at night. You may not know it, but what you eat has an important role to play on how good you sleep. Instead of your usual bedtime snack, have a smoothie with the following ingredients:

  • Low calorie almond milk
  • Greek yogurt, nonfat version
  • Frozen cherries
  • Cinnamon

You can use other ingredients, but the first two are helpful in improving your sleep – a fact approved by science. Also, cherries have been known for increasing sleep for up to an hour more.

Sleep and sheet may rhyme but it's not a scientifically proven tip to fall asleep / PicHelp
Sleep and sheet may rhyme but it’s not a scientifically proven tip to fall asleep / PicHelp

Constructive Worrying Technique

If you have a lot of things in your mind, this will definitely keep you up. Instead of keeping these worries in your head, write them down. You can also add the solutions to your current problems in your notebook and soon enough, you will find yourself more relaxed and you will fall asleep easier.

You may have noticed that the techniques listed here lead to feeling more relaxed. This sensation does enable you to get more sleep and improve its quality. Needless to say, this is often difficult to achieve. But once you master the art of de-stressing and relaxation, you will find yourself sleeping like a baby.