A rumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. It's best to avoid eating a large meal within two to three hours of bedtime. If you feel hungry right before bed, it's better to eat a small and healthy snack, like an apple with a slice of cheese or a few whole-wheat crackers, to satisfy your hunger until breakfast.

Reduce all fluid intake before bed. Other wise, you have to get up to urinate, which disrupts your sleep. It's better to hydrate during the day, not right before sleep as hydration actually promotes better sleep. Waking up in the middle of the night to urinate more than once is called nocturia . Nocturia can disrupt the sleep cycle, and as a result cause tiredness.

Naturally occurring supplements such as magnesium and the hormone melatonin can assist with a better night's sleep. always consult your physician prior to taking any supplements

Regular exercise, such as going for a brisk daily walk or following a workout routine, can help you not only reduce weight but also improve your sleep quality. Exercise helps in the production of natural sleep hormones like melatonin, thus aiding better sleep. However, it is important to time your workout correctly. Exercising too close to bedtime can be stimulating and interfere with sleep. On the other hand, morning workouts that expose you to bright daylight can help regulate your natural circadian rhythm, which can further improve sleep quality.

Television and your smartphone are not the only possible distractions in your bedroom that can affect your sleep quality. The ambiance of your bedroom plays a crucial role in promoting good sleep. It is recommended to create a comfortable environment in your bedroom that is quiet, dark, and cool. These factors help in initiating sleep and improve its quality.

It's best to avoid using your bed for work-related activities such as answering phone calls, responding to emails or texting. Similarly, watching TV in bed can also be problematic. Instead, use your bed only for sleeping and intimate activities. The idea is to condition your brain to associate your bed with rest and relaxation, rather than stimulation and wakefulness.

If you plan to have a snack before bedtime, it’s best to avoid wine and chocolate. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol also has a similar effect. Although it may make you feel a little sleepy, it actually disrupts sleep during the night. Additionally, it’s wise to stay away from anything acidic, such as citrus fruits and juices, or spicy food, which can cause heartburn.

Restless legs syndrome, sleep apnea, and gastroesophageal reflux disease (GERD) are three common sleep disrupters that can cause an urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat. If you are experiencing any of these symptoms and they are affecting your sleep or making you feel tired during the day, it's important to consult your doctor for an evaluation.