Trouble sleeping at night? Whether it's stress, body pain, or a shiny blue screen keeping you up, not getting those 7-9 recommended hours of shut-eye can throw off your entire day. Thanks to the awesome power of science, however, we now know some easy ways to tweak our sleeping habits that can remedy the 9 most common problems people face.

No, we're not talking about melatonin supplements or chamomile tea (though if those work for you, carry on). It's as simple as setting a morning alarm, or being careful of what time you drink caffeine, or knowing where to place pillows to alleviate certain ailments. Even the temperature of your room plays a role in how well you sleep.

Well, we can't tell you all of these great tips just yet. Scroll down to find out how to get on your way to sweet dreams tonight - or now, if your eyes are getting heavy just reading this.

(h/t: Tech Insider)

#1

Sleep-Problems-Science-Fix-Illustrations

Skye Gould/Tech Insider , Neuroendocrinology Letters Report

Neeraj Jha
Community Member
3 years ago

The last point is next to impossible. :-|

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#2

Sleep-Problems-Science-Fix-Illustrations

Skye Gould/Tech Insider Report

Cake
Community Member
3 years ago

This seems a bit strange. If you need an alarm clock to wake up, you are not getting enough sleep.

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#3

Sleep-Problems-Science-Fix-Illustrations

Source: Mayo Clinic

Skye Gould/Tech Insider , Hennepin County Medical Center Report

Hans
Community Member
3 years ago

Is this serious? If you have a painful body part, not putting weight onto it is something that a 12 month old baby has already figured out!

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#4

Sleep-Problems-Science-Fix-Illustrations

Skye Gould/Tech Insider , Sleep Foundation Report

Hans
Community Member
3 years ago

Deep REM? Deep sleep is non-REM sleep (N1 - N3). The temperature recommendations are rather random. Many sources state not 20 C (68 F) but rather 18 C – but this seems to be highly individual.

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#5

Sleep-Problems-Science-Fix-Illustrations

Source: Mayo Clinic

Skye Gould/Tech Insider Report

Aegon VI Targaryen
Community Member
3 years ago

i do something like this for my lower back pain. elevating a certain part helps. if u have on of those firm rounded pillows put that where it hurts and u'll get some cracks going which'll help

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#6

Sleep-Problems-Science-Fix-Illustrations

Skye Gould/Tech Insider Report

Hans
Community Member
3 years ago

Ever wondered why even Ikea has a selection of 15 or so pillows? Because a pillow is an extremely individual thing, depending on whether you sleep on your side, on your back, or on your belly, whether you change positions, how heavy you are etc. etc.

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#7

Sleep-Problems-Science-Fix-Illustrations

Skye Gould/Tech Insider , Mayo Clinic Report

Hayley Lightcap
Community Member
3 years ago

Oh god, I hate when this happens. I'm sleeping and having a nice time then I go to stretch in my sleep and BOOM I'm up for the rest of the night.

C V
Community Member
3 years ago

Flip your toes up to your face fast. I've trained my body to immediately shout the alarm and do this inthemiddle of a sleep stretch. Never point your toes down. My friend taught me this trick and I've never had a Charlie horse again!

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Gertrud Schmitz
Community Member
3 years ago

Eat more veggies and fruits with magnesium. ;)

Monty Is Fiennes
Community Member
3 years ago

Agreed. Cramps can be caused by magnesium deficiency. :)

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Alberto
Community Member
3 years ago

Eat bananas! Bananas contain a lot of potassium, good for cramps.

Clarissa Goldberg Vermulst
Community Member
3 years ago

Never stretch with your toes down in bed. Always flip up your toes immediately in a stretch. You will never get a leg cramp again in bed. I now even do this automatically still half asleep. Never had a cramp again after I started doing this

Donna Sweeney
Community Member
3 years ago

My massage therapist told me to remember "toes to nose ". Works like a charm. No more leaping out of bed at 2am. I just lift my toes which stretches the calf muscles that are spasming and they stop and I drift right back to sleep.

Gabriela Kucharowitch
Community Member
3 years ago

The most effective alarm clock - instant wake up, don't mind the screaming.

Hari Onago
Community Member
3 years ago

This is well known advice that has never helped me relieve the pain at all. I suffer from nasty leg cramps every now and then. The only remedy I have found is "Reflex spray"; honestly, it makes all the difference. If you also experience occasional cramps and it is available in your country, check it out: it is a life saver.

Courtney Christoff-Tzazaroff
Community Member
3 years ago

Also make sure you have enough sodium and magnesium in you system

lil ninja
Community Member
3 years ago

I had horrible leg cramps during my pregnancies, my Dr told me to take two tums before bed, and it worked perfect

Rebecca Risch
Community Member
3 years ago

Drink more water

Sadie Maruno
Community Member
3 years ago

i always get leg cramps when i can't sleep and I'm tired. its SO ANNOYINg

Kalene Ivey
Community Member
3 years ago

Magnesium helps. Ask you health care provider about this. Quinine is also helpful.

Ana Blajić
Community Member
3 years ago

Every cramp is actually caused by lactic acid accumulated in your muscle due to lack of oxygen. So take deep beaths and open the window to get some air after the cramp has passed.

Alberto
Community Member
3 years ago

You also can put a piece of Marseille soap at the bottom of your bed. As far bananas it contains potassium which is absorbed through your feet.

Susie Stock
Community Member
3 years ago

Keep tonic water on your nightstand! The quinine gets rid of cramps instantly!

Misterscooter
Community Member
3 years ago

Calf cramp while in bed? Try to stand on it ASAP. This will help alleviate the cramp (you're in a natural position) although you may still have soreness after.

C V
Community Member
3 years ago

What's faster is immediately point your toes towards your face and fast! I sometimes am still half asleep but have gotten my body trained to do that and the pain I felt coming on immediately vanished.

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#8

Sleep-Problems-Science-Fix-Illustrations

Source: Healthline

Skye Gould/Tech Insider Report

Echo
Community Member
3 years ago

Can someone reverse the picture please. They are sleeping the wrong way!

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#9

Sleep-Problems-Science-Fix-Illustrations

Skye Gould/Tech Insider Report

Echo
Community Member
3 years ago

Too bad I have shoulder pain. I can't sleep on my side. I guess I have to keep snoring!

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