For some people, a light snack before bed can help promote sleep. 1  For others, eating before bed can lead to indigestion and make sleeping more difficult. If you need a bedtime snack, try: 2  Half a turkey sandwich. 3  A small bowl of whole-grain, low-sugar cereal. 4  Milk or yogurt. 5  A banana. more information...
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
But by experimenting with the following tips to find the ones that work best for you, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day.
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
Nighttime snacks help you sleep. For some people, a light snack before bed can help promote sleep. For others, eating before bed can lead to indigestion and make sleeping more difficult. If you need a bedtime snack, try: Half a turkey sandwich; A small bowl of whole-grain, low-sugar cereal; Milk or yogurt; A banana
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm.
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
Have your baby sleep in your room. Ideally, baby should sleep in the same room as the parents for the first year of life — or at least for the first 6 months — to decrease the risk of SIDS. This can also make feeding easier. Your baby should sleep alone in his or her own crib, bassinette or other surface designed for infants. Adult beds aren't safe for infants. A baby can become trapped and suffocate between the headboard slats, the space between the mattress and the bed frame, or the space between the mattress and the wall.
http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/baby-sleep/art-20045014
References. 1  Berkowitz CD. Berkowitz's Pediatrics: A Primary Care Approach. 2  Kliegman RM, et al. Nelson Textbook of Pediatrics. 3  Shelov SP, et al. Caring for Your Baby and Young Child: Birth to Age 5. 5th ed. 4  SIDS and other sleep-related infant deaths: Expansion of recommendations for a safe infant sleeping environment.
http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/baby-sleep/art-20045014
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as how you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
References. 1  Berkowitz CD. 2  Kliegman RM, et al. 3  Shelov SP, et al. 4  SIDS and other sleep-related infant deaths: Expansion of recommendations for a safe infant sleeping environment. 5  American Academy of Pediatrics Task Force on Sudden Infant Death Syndrome.
http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/baby-sleep/art-20045014
Sleeping Well. 1  Tip 1: Keep in sync with your body's natural sleep-wake cycle. 2  Tip 2: Control your exposure to light. 3  Tip 3: Exercise during the day. 4  Tip 4: Be smart about what you eat and drink. 5  Tip 5: Wind down and clear your head. 6  Tip 6: Improve your sleep environment. 7  Tip 7: Learn ways to get back to sleep. 1  Sleep Disorders and Problems: Symptoms, Treatment, and Self-Help. 2  Insomnia: What to Do When You Can’t Fall Asleep or Stay Asleep. 3  Sleep Needs: What to Do If You’re Not Getting Enough Sleep. 4  Sleep Tips for Older Adults: Overcoming Insomnia and Getting Better Sleep.
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
Simple Steps to Getting a Good Night's Sleep. Español. Sleeping well directly affects your mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight.
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
what can help me sleep through the night
Improving your mental and physical health, and the way you think and feel during the day, will help you sleep through the night.