The 15 Proven Tips & Tricks to Sleep Better at Night
Getting a good night's sleep is one of the most important factors for maintaining physical and mental health. Chronic poor sleep, known as insomnia, can affect everything from your mood and focus to your long-term health. Sleep hygiene refers to the habits and practices conducive to sleeping well on a regular basis.
While there is no single "cure" for sleep issues, adopting a comprehensive approach that targets your environment, daily habits, and evening routines can significantly improve sleep quality and duration. The goal is to regulate your body's natural sleep-wake cycle, known as the circadian rhythm.
The tips below are drawn from behavioral science and sleep medicine, covering everything from managing light exposure to optimizing your bedroom for rest.
If sleep troubles persist for more than a few weeks despite following these tips, it is crucial to consult a healthcare professional to rule out underlying conditions like sleep apnea or restless legs syndrome.
The key to better sleep is consistency in routine and environment.
Stick to a Consistent Sleep Schedule
Optimize Your Bedroom Temperature
Limit Blue Light Exposure Before Bed
Avoid Caffeine Late in the Day
Block Out All Light and Sound
Exercise Regularly, But Not Too Late
Watch Your Dinner Timing and Size
Limit Alcohol Consumption
Manage Stress and Worry Before Bed
Establish a Relaxing Bedtime Ritual
Use the 20-Minute Rule for Insomnia
Limit Pets in the Bedroom
Start the Day with Sunlight Exposure
Reserve Your Bed for Sleep and Sex Only
Consider Aromatherapy or Supplements
Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle, helping you fall asleep more easily and wake up more refreshed. This is the single most powerful tool for strengthening your circadian rhythm.
If you need to make up for lost sleep, limit naps to 20-30 minutes and take them early in the afternoon.
The consistency of your wake-up time is often more important than the bedtime for regulating your internal clock.
Your body temperature naturally drops as you prepare for sleep. A cooler room helps facilitate this natural temperature drop, signaling to your body that it is time to rest. The ideal sleeping temperature for most people is generally between 60 and 67°F (15.6 and 19.4°C).
A room that is too warm can lead to tossing, turning, and fragmented sleep. Use breathable sheets and comfortable sleepwear.
Find a temperature balance that feels cool but comfortable to avoid disruption.
Blue light emitted by smartphones, tablets, computers, and TVs suppresses the production of the sleep hormone melatonin. This confuses your brain, making it harder to feel tired and fall asleep.
Aim to power down all electronic screens at least one hour before bedtime. This includes scrolling through social media or watching stimulating shows.
If you must use a device, activate "night mode" or install a blue light filter app, which shifts the screen's light to warmer tones.
Caffeine is a stimulant with a half-life of several hours, meaning it stays in your system long after you feel its effects wear off. Consuming it late in the day can interfere with deep sleep.
The general recommendation is to avoid all caffeine (coffee, tea, soda, chocolate, energy drinks) for at least 6-8 hours before your planned bedtime.
Replace evening caffeine with herbal teas or water to avoid stimulating your nervous system.
Your bedroom should be a sanctuary of darkness and quiet. Even small amounts of light from streetlights, digital clocks, or charging lights can disrupt melatonin production.
Use blackout curtains or a comfortable sleep mask to ensure complete darkness. Consider using earplugs, or, conversely, a white noise machine to mask unpredictable sounds.
Cover any small LED lights on electronic devices with black tape or turn them away from the bed.
Regular physical activity improves sleep quality and helps manage stress. Exercise increases the amount of time you spend in deep, restorative sleep.
However, strenuous exercise too close to bedtime can raise your core body temperature and release hormones (like cortisol) that can make it hard to fall asleep.
Try to complete any intense workouts at least 3 hours before you plan to go to sleep. Gentle activities like stretching or yoga are acceptable closer to bedtime.
A heavy, large meal close to bedtime can trigger heartburn or force your digestive system to work overtime, interfering with your body's ability to transition into rest.
Try to finish your main meal at least 2-3 hours before your intended bedtime. If you must have a snack, keep it light and avoid high-fat or spicy foods.
Also, limit fluid intake in the hour before bed to reduce the need to wake up for restroom breaks.
While alcohol may initially make you feel drowsy, it fragments your sleep later in the night. It disrupts the important REM (Rapid Eye Movement) stage of sleep, leading to lighter, less restful sleep.
Avoid alcoholic beverages in the hours leading up to sleep. Alcohol is one of the most common, yet overlooked, causes of poor sleep quality.
The effects of alcohol on sleep are dose-dependent, so even one drink can impact the structure of your sleep cycle.
A busy or worried mind is the enemy of sleep. Taking time to mentally "unload" before you get into bed can prevent racing thoughts from keeping you awake.
Try the "brain dump" technique: write down all your worries, tasks, and to-dos for the next day about an hour before bed. This transfers them from your mind to the paper.
Engage in light, calming activities like reading a physical book or listening to relaxing music.
A predictable, repetitive bedtime routine signals to your brain and body that the sleep period is approaching. Consistency is key to creating a sleep association.
Your ritual can include a warm bath or shower (which helps lower core body temperature afterward), light stretching, reading, or meditation.
The routine should last for 30-60 minutes and be performed in the same order each night.
If you wake up in the middle of the night or can't fall asleep, do not lie in bed worrying or staring at the clock. If you are awake for more than 20 minutes, get out of bed.
Go to another room and do a quiet, non-stimulating activity (like reading a book by dim light) until you feel genuinely drowsy. Then, return to bed.
This prevents your brain from associating your bed with wakefulness and frustration.
While comforting, pets can significantly disrupt sleep due to their movement, noises, and differing sleep cycles. This is particularly true for light sleepers.
If possible, establish a comfortable sleeping area for your pets outside of your bedroom to ensure uninterrupted rest.
If you insist on keeping your pet in the room, ensure they are in a designated area and their needs are met before bedtime to minimize movement.
Light exposure in the morning is just as important as darkness at night. Sunlight helps stop melatonin production and resets your circadian clock, improving alertness during the day and promoting sleepiness at night.
Try to get 10-15 minutes of direct sunlight exposure soon after waking up. Open your curtains, step onto a balcony, or go for a short walk.
This crucial step helps solidify your body's natural sleep-wake timing.
You want your brain to have a strong association between your bed and sleep. Activities like working, studying, eating, or watching TV in bed weaken this mental link.
Use a desk, sofa, or chair for all non-sleep activities. This strengthens the conditioning that makes your body feel sleepy the moment you lie down.
Keeping the bedroom a dedicated sleep zone is central to behavioral sleep therapy.
Certain natural remedies can provide a small but helpful boost to your routine. Lavender oil has been shown to have a calming effect; use it in a diffuser or as a pillow spray.
Supplements like melatonin (used short-term to reset the clock) or magnesium (known for muscle relaxation) can be helpful, but always consult a doctor before starting any supplement.
Do not rely solely on supplements; they should only support a strong behavioral routine.
Frequently Asked Questions about Sleep
How much sleep do adults actually need?
Most healthy adults require 7 to 9 hours of sleep per night to function optimally. Consistently getting less than 7 hours can lead to cognitive impairment and long-term health risks.
Is napping good or bad for night sleep?
Napping can be beneficial for boosting alertness, but long naps (over 45 minutes) or late afternoon naps can severely disrupt your nighttime sleep schedule. Keep naps short and early (before 3:00 PM).
Can certain foods help me sleep?
Yes. Foods rich in the amino acid tryptophan (like warm milk, turkey, bananas) can aid sleep, as tryptophan is a precursor to serotonin and melatonin. Foods high in magnesium and calcium are also generally supportive of relaxation.
What is the 'first-night effect'?
The 'first-night effect' is a phenomenon where brain activity in one hemisphere remains slightly more active than the other during the first night of sleep in a new environment. This is your brain's evolutionary "night watch," making sleep lighter and less restorative.
How we reviewed this article:
Our team continually monitors and updates articles whenever new information becomes available.
Written By
The Healtharticles Editorial Team
Medically Reviewed By
Ian Nathan, MBChB
