Sometimes, all you need is to cover yourself with a warm blanket, nestle among your fluffy pillows and get a good night’s sleep. Yet a hectic lifestyle, constant worries and health problems don’t always allow you to enjoy this wonderful moment. When lullabies and chamomile tea don’t help you anymore, science comes to the rescue. Today, we are happy to share some good advice on how to cope with insomnia in the short term. We’ve got nine scientific ways to do away with all sleep problems. Trouble falling asleep. If you have trouble falling asleep, refuse tea and coffee seven hours before going to bed. It’s all about caffeine. Caffeine is a psycho-stimulant which increases overall work efficiency and brain activity. Caffeine remains in our body for twelve hours. So a cup of coffee that you drink during lunch time can affect your night’s sleep. Another tip is exercise every morning. As Benjamin Franklin once said, fatigue is the best pillow. However, it’s better to avoid exercise before bedtime. Some scientists believe that active sports cause adrenaline rushes and overstrain the nervous system that makes falling asleep difficult. Snoring. If snoring torments you, go to sleep on your side with your hands under your head. Before going to bed, rinse your nose with saline to open the nasal passages. Also, avoid alcohol before bedtime, because alcohol reduces the tone of throat muscles that can lead to snoring. Neck pain. The most common reason for neck pain is an awkward sleeping position. Also, if your neck hurts, change pillows at least once every two years. Choose pillows made of natural latex. To prevent neck pain, do morning exercises or a light massage for your neck before sleep. Waking up at night. Here are some of the reasons for frequently waking up. Stress, emotional disorder, chronic diseases, aging. Also, it’s better to avoid drinking alcohol before bed. And make sure the room temperature is around 20 to 22 C. Heat has a bad effect on your sleep. Heartburn. Causes of heartburn can be over eating before bed, stress, tight clothes. However, if you suffer from heartburn often, it’s better to consult a doctor. Don’t self-medicate. Also to prevent heartburn, go to sleep on your left side with your head on a large raised pillow. Shoulder pain. It is often difficult to fall asleep due to shoulder pain. If your shoulder hurts, go to sleep on your back, hugging your pillow. Avoid sleeping on your stomach because your shoulders protrude forward and rest in the wrong position. Trouble waking up. If you have trouble waking up every morning, change your schedule. Wake up every day at the same time, even on weekends. Your body must get used to waking up at the same time to adjust your biological clock. If you want to stay in bed a little longer on the weekend, set your alarm for half an hour later. But only half an hour. Cramps and muscle spasms. At night, muscle spasms most often occur in legs. Statistics show that 80% of people suffer from this problem, regardless of age. To get rid of cramps and spasms, try massaging, warming up, and stretching the muscles. Yoga can also help improve stretching and strengthen your muscles. Back pain. If your back hurts, put another pillow under your thighs if you sleep on your stomach, or under your legs if you sleep on your back. Also, try the fetal position. In this case, place the pillow between your knees. The pillow doesn’t allow your legs to slide forward and turn your hips that would exert additional pressure on your back. If you’ve enjoyed this video hit that thumbs up button. If you’re visiting our channel for the first time, click subscribe to stay on the bright side of life. Thanks for watching, and sweet dreams!