We've all experienced trouble falling asleep at some point and insomnia can seriously frustrating so here at The World Rated we've analysed and rated all the techniques that will help you get that perfect night's sleep.
View category descriptions
| Effective | Effectiveness in helping you to fall asleep | |
|---|---|---|
| Effort | How much effort is required | |
| Psychology | How much mind power is required | |
| Time | How much time is required | |
| Inconvenience | How annoying it will be |
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1. Adjust the Room Temperature
87 Studies have shown that the ideal room temperature for sleeping is around 18°C / 65°F so adjust the heating or air-con or open a window to achieve the perfect night time environment.
Effective
Effort
Psychology
Time
Inconvenience
Will avoid discomfort and restlessness Difficult to get a consistent temperature Turning up the heating or air-con will cost money -
2. Get into a Routine
79 Set your alarm for the same time each morning and try to go to sleep at the same time each evening.
Effective
Effort
Psychology
Time
Inconvenience
Should allow your body to feel alert during the day and tired at night. Can be challenging for many people Probably means no sleeping in at the weekend -
3. Don't Sleep During the Day
74 Avoid that regular afternoon nap or siesta during the day and instead wait until bedtime.
Effective
Effort
Psychology
Time
Inconvenience
You'll have more time during the day Some people need a sleep in the afternoon After a poor night's sleep it may be hard to resist an afternoon nap. -
4. Relax your Mind
65 Try taking up activities such as yoga or meditation before bedtime.
Effective
Effort
Psychology
Time
Inconvenience
Yoga is also good for muscles They can be boring -
5. Read a Book
60 Spend at least 30 mins at bedtime reading a physical book and not something on a Kindle or your phone or tablet.
Effective
Effort
Psychology
Time
Inconvenience
Slows down your breathing and relaxes muscles Reading is more educational than TV Thrillers, horrors and true crime books can cause nightmares -
6. Turn off the TV
58 Avoid the brightness of the screen and the loud noises and tenseness from the TV a few hours before bedtime.
Effective
Effort
Psychology
Time
Inconvenience
Will stop your mind being active before bedtime Watching TV in bedtime is fun Some people actually find watching TV helps falling asleep -
7. Listen to Music
55 Aside from the cliché sounds of the rainforest, try listening to genres such as classical or jazz or anything soothing and repetitive.
Effective
Effort
Psychology
Time
Inconvenience
Should will relax your mind Can be a good alternative for those who watch TV to fall asleep Some people prefer silence -
8. Exercise More During the Day
52 Go for a run or swim, or walk a journey you may usually drive.
Effective
Effort
Psychology
Time
Inconvenience
Also good for your health Should leave you more tired at bedtime Working out excessively has been linked to poor sleep -
9. Make your Bed more Comfortable
46 Splash out on a memory foam mattress, invest in some new duck feather pillows and duvet and buy some Egyptian cotton sheets.
Effective
Effort
Psychology
Time
Inconvenience
Being more comfortable will improve your sleep Top of the range bedding can be expensive -
10. Stop Smoking
40 Avoid cigarettes 6 hours before trying to get to sleep or even better give up smoking altogether.
Effective
Effort
Psychology
Time
Inconvenience
There are a thousand other reasons to stop smoking Tough to give up for most smokers -
11. Reduce Caffeine Intake
31 Avoid all caffeine heavy drinks such as coffee or coca cola ideally for at least 6 hours before bedtime.
Effective
Effort
Psychology
Time
Inconvenience
As a stimulant, avoiding caffeine will aid sleep Might be a struggle for coffee addicts -
12. Don't Look at your Clock
22 If you're tossing and turning in bed trying to sleep, avoid looking at your clock and if you find this hard to resist them remove the clock or your phone altogether.
Effective
Effort
Psychology
Time
Inconvenience
Obsessing about the time will keep your mind awake You won't know what the time is -
13. Count Sheep
11 Whilst lying in bed, try and picture endless identical white sheep in your mind jumping over a fence.
Effective
Effort
Psychology
Time
Inconvenience
Easy to do Too mundane to effectively keep worries away Proven that this doesn't usually work