Babies and toddlers sleep better at a slightly warmer temperature. Their ideal range is between 67 to 70 °F (19 to 21 °C). [1] X Research source
Sleep on your side, with your knees pulled up slightly toward your chest. Place a pillow between your knees to keep your pelvis and spine straight. Sleep on your back only if your mattress provides comfortable support. Try a second pillow beneath your knees and/or under the hollow of your back for additional support. Sleeping on your stomach is not recommended, as it can cause breathing issues and neck pain. If this is the only way you can fall asleep, sleep on the edge of a tall pillow, so you can tilt your head slightly for air flow, but don’t need to wrench your neck to do so.
If you can’t find a comfortable position for your arms, try holding a large pillow, rolled up towel, or stuffed animal.
Take a cool shower just before you go to bed. Turn on a fan to keep you and your room cool. If you don’t have air conditioner, wet cloths or paper towels and drape them over your face and arms. Alternatively, attach a mister or fine mist gadget above your bed so that it can spray your face with cool water. For example, you could use a plant mister. [7] X Research source
Read a calm book. Listen to a book on tape or a podcast, with your eyes closed. If this keeps you up, listen to nature sounds instead. Eat a small snack if you tend to wake up hungry, such as a glass of milk, a banana, or a small bowl of low-sugar cereal. [10] X Research source
If you want to shower right before bed, it’s okay to take a warm shower, as this will not interfere with your sleep. [12] X Research source
If you decide to use your computer at night, install Flux to make your computer screen change to redder and pinker “sunset” colors at night.
Do not change your medication schedule without consulting a doctor. Drinking more water can help pass chemicals through your body faster, but this can be counterproductive if you end up waking up in the night to pee.
