9 Science-Based Fixes For Common Sleep Problems

We all know that sleep can do wonders for the mind and body, but getting a good night’s rest is often easier said than done.

Obviously, there are countless reasons why you may not get to bed as early as you’d like (hello, Netflix, sick kids, bosses who send emails at 10 p.m. … the list goes on and on). But once you’re in bed, there’s an entirely different set of reasons why you’re not going straight to sleep.

Maybe you have difficulty falling asleep or maybe you have a leg cramp.

Whatever the case, Tech Insider used the National Sleep Foundation, Journal of Pain Research and several other sources to show you some easy ways to solve your sleeping woes.

Can’t seem to fall asleep? Well, according to their findings, you should try avoiding your phone and caffeine before bed.

Also, be sure to exercise each day to get your body good and tired, as new research has shown this is the No. 1 thing you can do to ensure a better night of sleep.

If you can never seem to wake up in the morning, they suggest you get up at the same time every day—yes, even on the weekends.

Shoulder pain keeping you awake? You’ll want to sleep on your back and hug a pillow, rather than sleeping on your side.

For nighttime back pain, stomach sleepers can try placing a pillow under their thighs, while back sleepers should put a pillow under their legs.

See how you can use science to get a better night’s sleep by checking out this handy chart from Tech Insider, which offers simple solutions for nine of the most common sleep problems.

No matter what ails you at night, these tips should have you well on your way to getting more rest. We don’t know about you, but we’re getting sleepy just thinking about going to bed tonight! Clearly, this is working, already. The more you know, right?

Other Things That Might Keep You Awake

An empty tummy could also prevent you from sleeping soundly. While you don’t want to eat a huge meal right before bed, munching on the right snacks, such as cherries, bananas or turkey, at night could improve your sleep.

Another way to get a better night’s sleep? Have sex! Research show that sex promotes sleep by releasing oxytocin and reducing the stress hormone cortisol.

Why Sleep Is So Important

Have we convinced you yet that you need to take steps to sleep better (and probably more)? If not, consider this: Lack of sleep can lead to chronic unhappiness. A 2017 study found the less we sleep, the more we focus on negative things in our lives.

When you don’t sleep enough, everything from your focus to your memory to the way you interpret facial expressions is negatively impacted. Take a look at this eye-opening video that shows what happens to our bodies when we don’t sleep:

Cool Products For A Great Night’s Sleep

Given how important sleep is for our physical and emotional well-being, it’s not too surprising that there are tons of products on the market that are designed to help you get a great night of sleep—or at least a fantastic nap. Here are five of our favorites:

1. A Personal Napping Pod

This little travel pillow will help you take a nap anywhere, anytime, by providing both darkness and cushion. Available at Bed, Bath & Beyond for $39.99.

2. A 5-Foot Total Body Pillow

This pillow gives head-to-toe comfort while molding to your shape. Sleeping with this pillow could reduce your desire to toss and turn, making it a much more restful night. Available on Amazon for $109.95.

3. Beddit Classic Sleep Monitor

Place this sleep monitor under your bed sheet to track your sleep time, heart rate, snoring, breathing and night time events. It has an alarm clock to wake you up, a app to connect to your smartphone and—best of all—you don’t have to wear it around your wrist. Sells on Amazon for $105.82, but is currently unavailable.

RELATED: Science Says Sleeping In A Cold Room Is Better For Your Health

4. Knee Pillow

For all those side sleepers out there who want to sleep like a baby, snuggle up with one of these ergonomic knee pillows. Available from Hammacher Schlemmer for $24.95.

5. Hoodie Pillow

Don’t light daylight interrupt a perfectly good sleep. This inventive hoodie pillow is like black-out shades you can take with you! Available on Amazon for $24.95.

Check out 16 more products for people who love sleep.

RELATED: This bed makes itself!

Good night and sweet dreams!