Pillow experts recommend that you get new pillows every 1-2 years. This helps you sleep better because they will be more supportive and free of allergens. Additionally, taking care of your pillows makes them last longer. You’ll know it’s time for new ones when the old ones feel flat or lumpy.
Swimming is a great form of exercise because it incorporates both cardio and strength training.
A warm glass of milk before bed.
Some people believe that a glass of warm milk can help you fall asleep because it contains tryptophan, an essential amino acid which is responsible for producing serotonin, which is vital for healthy sleep.
However, evidence has shown that a glass of milk on it’s own will not produce these effects. You body also needs carbohydrate-rich foods which help to produce insulin.
This is essential in order for tryptophan to have any sleep inducing effects. It’s possible that the effects of milk as a sleep aid may be purely psychological. People may associated milk with their childhood, motherly care and being tucked up in bed and night.