Choose the right pillow
One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can actually enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, provide neck support and be allergy tested and washable, researchers found.
A pillow with two supporting cores received the best rating from the 55 people who participated in the study. Another study found that water-filled pillows provided the best night’s sleep when compared to participants’ usual pillows or a roll pillow, and yet another study rated “cool” pillows best, so choose one made of natural fibres, which release heat better and keep your head cooler than polyester.
If you’re subject to allergies or find you’re often stuffed up when you awake in the morning, try a hypoallergenic pillow.
Eat a banana before bed
It’s a great natural source of melatonin, the sleep hormone, as well as tryptophan. The time-honoured tradition, of course, is warm milk, also a good source of tryptophan.
Take a hot bath 90 to 120 minutes before bedtime
A study published in the journal Sleep found that women with insomnia who took a hot bath at this point (with the water temperature at approximately 40°C), slept much better that night. The bath increased their core body temperature, which abruptly dropped once they got out of the bath, readying them for sleep.