12 Proven Tips to Sleep Better at Night

Making changes to your diet and lifestyle may help improve sleep quality. Certain supplements and natural remedies could also be beneficial.

A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (1, 2, 3, 4, 5).

It can also cause weight gain and increase disease risk in both adults and children (5, 6, 7).

In contrast, good sleep can help you eat less, exercise better, and be healthier (2, 8 , 9, 10).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11, 12).

If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

Here are 12 evidence-based tips to sleep better at night.

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1. Increase bright light exposure during the day

In addition to reducing blue light exposure in the evening, increasing bright light exposure during the day is another effective way to improve sleep quality. Bright light exposure during the day can help regulate our circadian rhythm, which is the body's natural 24-hour sleep-wake cycle (13Trusted Source, 14Trusted Source).

Research has shown that exposure to natural light, particularly in the morning, can help improve mood, increase alertness, and enhance cognitive performance. Moreover, exposure to bright light during the day can help you fall asleep faster, increase sleep efficiency, and improve sleep quality.

To increase your bright light exposure during the day, you can try spending time outdoors, particularly in the morning. Taking a walk, exercising outside, or simply sitting in a sunny spot can help boost your exposure to natural light. If spending time outside is not possible, you can try using a light therapy box, which simulates natural light and can provide similar benefits.

Another way to increase bright light exposure during the day is to ensure that your workspace or home is well-lit. Open blinds or curtains to let in natural light, and consider using bright light bulbs or LED lights to enhance the lighting in your space.

SUMMARY

Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

2. Reduce blue light exposure in the evening

Getting a good night's sleep is essential for our overall health and well-being. Unfortunately, many people struggle to get the quality and quantity of sleep they need. One simple but effective way to improve sleep is by reducing exposure to blue light in the evening.

Blue light is emitted by electronic devices such as smartphones, tablets, computers, and televisions. This type of light can disrupt our natural sleep-wake cycle by suppressing the production of melatonin, a hormone that regulates sleep. By reducing blue light exposure in the evening, we can promote the natural release of melatonin and improve our sleep quality(21Trusted Source, 22Trusted Source).

There are several ways to reduce blue light exposure in the evening. One way is to avoid electronic devices at least 1-2 hours before bedtime. If you must use a device, consider using a blue light filter or wearing blue light-blocking glasses(24Trusted Source, 25Trusted Source). Some devices even have a built-in "night mode" that reduces blue light emissions.

Another way to reduce blue light exposure is to dim the lights in your home in the evening. You can also switch to warm-colored light bulbs, which emit less blue light than cool-colored bulbs. Additionally, you can try using blackout curtains or blinds to block outside light from entering your bedroom.

SUMMARY

Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.

3. Don’t consume caffeine late in the day

Caffeine is a stimulant that can interfere with our ability to fall asleep and stay asleep. Consuming caffeine late in the day, particularly in the afternoon or evening, can make it more difficult to get a good night's sleep.

Caffeine can stay in the body for several hours, with a half-life of around 5-6 hours. This means that if you consume caffeine at 3pm, half of the caffeine will still be in your system at 8-9pm, potentially interfering with your ability to fall asleep later in the evening.

To improve your sleep quality(34Trusted Source), it is important to avoid consuming caffeine late in the day. It is generally recommended to avoid consuming caffeine after 2pm or 3pm, depending on your individual sensitivity to caffeine.

If you need a pick-me-up in the afternoon, consider opting for decaffeinated coffee or tea, or choose a non-caffeinated beverage such as water, herbal tea, or fruit juice. Additionally, avoid consuming energy drinks or caffeinated sodas in the afternoon or evening.

SUMMARY

Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

4. Reduce irregular or long daytime naps

While napping during the day can provide a quick energy boost and improve cognitive performance, irregular or long daytime naps can disrupt your natural sleep-wake cycle and interfere with nighttime sleep quality(38Trusted Source).

If you are struggling to sleep well at night, it is important to reduce irregular or long daytime naps. Instead, try to establish a consistent sleep schedule, which includes avoiding naps altogether or keeping them short and scheduled at the same time each day.

Short power naps of 20-30 minutes can provide a quick energy boost and improve cognitive function without disrupting your natural sleep-wake cycle. Napping for longer periods or at irregular times can make it more difficult to fall asleep and stay asleep at night, leading to daytime sleepiness and fatigue.

Additionally, if you find yourself needing to nap during the day, it may be a sign that you are not getting enough quality sleep at night. In this case, it is important to prioritize good sleep habits such as reducing blue light exposure in the evening, increasing bright light exposure during the day, and avoiding caffeine late in the day to promote a restful night's sleep.

5. Try to sleep and wake at consistent times

Establishing a consistent sleep and wake time is important for improving sleep quality and maintaining a healthy sleep-wake cycle. Irregular sleep patterns can lead to sleep problems such as difficulty falling asleep, waking up frequently during the night, and feeling tired during the day.

By going to bed and waking up at consistent times, you can train your body to fall asleep and wake up naturally at the same times each day. This can help regulate your body's natural circadian rhythm and improve the overall quality of your slee(42Trusted Source).

It is recommended to establish a consistent sleep and wake schedule, even on weekends, and try to stick to it as much as possible. This consistency can help promote good sleep hygiene and lead to a more restful and rejuvenating night's sleep.

SUMMARY

Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.

6. Take a melatonin supplement

Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. It is also available in supplement form and can be an effective tool for improving sleep quality, particularly for those who struggle with falling asleep or staying asleep(46Trusted Source).

If you are considering taking a melatonin supplement to improve your sleep, it is important to consult with your healthcare provider first to ensure it is safe for you to take and to determine the appropriate dosage.

Melatonin supplements are typically taken 30-60 minutes before bedtime and can be effective in improving sleep latency, which is the time it takes to fall asleep. However, it is important to note that melatonin supplements should not be relied on as a long-term solution for sleep problems.

In addition to taking a melatonin supplement, it is important to prioritize good sleep hygiene practices such as reducing blue light exposure in the evening, increasing bright light exposure during the day, avoiding caffeine late in the day, and establishing a consistent sleep and wake schedule.

SUMMARY

A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed.

7. Consider these other supplements

There are a number of other supplements that may be helpful for improving sleep quality and reducing sleep problems. Some of these include:

  • Magnesium: Magnesium is an essential mineral that plays a role in relaxation and can help improve sleep quality. It may be particularly helpful for those who have difficulty falling asleep (58, 59, 60).

  • Valerian root: Valerian root is an herbal supplement that has been used for centuries to improve sleep quality and reduce sleep problems. It may help reduce anxiety and promote relaxation(55, 56, 57).

  • Chamomile: Chamomile is an herbal supplement that is known for its calming and relaxing properties. It can help reduce anxiety and promote relaxation, which may improve sleep quality.

  • L-theanine: L-theanine is an amino acid that is found in green tea. It can help promote relaxation and reduce stress, which may improve sleep quality(61,).

It is important to consult with a healthcare provider before taking any supplements, as they may interact with other medications or health conditions. Additionally, it is important to prioritize good sleep hygiene practices for long-term sleep improvement.

SUMMARY

Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.

8. Don’t drink alcohol

While alcohol may initially make you feel drowsy and relaxed, it can actually disrupt your sleep later in the night and lead to poorer sleep quality overall (70, 71).

Alcohol consumption has been shown to reduce the amount of time spent in restorative, deep sleep stages, and increase the amount of time spent in lighter, less restful sleep stages. This can lead to waking up feeling tired and groggy, even after a full night's sleep.

Additionally, alcohol consumption can exacerbate sleep apnea and snoring, leading to further sleep disruption and a higher risk of developing sleep disorders.

If you are looking to improve your sleep, it is important to avoid alcohol consumption, particularly in the hours leading up to bedtime. Instead, try to establish a consistent sleep schedule, reduce blue light exposure in the evening, increase bright light exposure during the day, and prioritize good sleep hygiene practices for long-term sleep improvement.

SUMMARY

Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

9. Optimize your bedroom environment

Creating a sleep-conducive bedroom environment can help improve the quality of your sleep. Here are some tips to optimize your bedroom environment for better sleep:(78Trusted Source, 79Trusted Source, 80Trusted Source)

Keep the room cool: A cool temperature (around 65°F/18°C) can promote better sleep. Use a fan or air conditioner to keep your bedroom cool.

Eliminate noise: Use earplugs or a white noise machine to block out noise that may disrupt your sleep.

Make the room dark: Use blackout curtains or an eye mask to block out any light that may disturb your sleep.

Invest in a comfortable mattress and pillows: A comfortable and supportive mattress and pillows can help you stay comfortable and reduce discomfort during the night.

Remove electronics: Electronics such as TVs, computers, and smartphones emit blue light, which can disrupt sleep. Remove these electronics from your bedroom or limit their use before bedtime.

Keep the room tidy: A cluttered bedroom can create stress and anxiety, which can affect your ability to fall asleep. Keep your bedroom tidy and organized to create a calm and relaxing environment.

By optimizing your bedroom environment for sleep, you can create a comfortable and relaxing space that promotes better sleep quality.

SUMMARY

Optimize your bedroom environment by eliminating external light and noise to get better sleep.

10. Set your bedroom temperature

The temperature of your bedroom can play a significant role in determining the quality of your sleep(77). Research suggests that the ideal bedroom temperature for most people is around 65°F (18°C), although this can vary depending on individual preferences.

Keeping your bedroom cool can help promote deeper, more restful sleep. When the temperature is too warm, it can be difficult to fall asleep and stay asleep, as your body needs to dissipate heat in order to sleep comfortably.

On the other hand, if your bedroom is too cold, it can also disrupt your sleep. Your body may have trouble maintaining a comfortable temperature, leading to restless sleep and waking up feeling too cold.

By setting the right temperature in your bedroom, you can create a comfortable and sleep-conducive environment that promotes restful and restorative sleep.

SUMMARY

Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.

11. Don’t eat late in the evening

Eating late in the evening can have negative effects on your sleep quality. Digesting a large meal before bed can cause discomfort, bloating, and indigestion, which can make it difficult to fall asleep and stay asleep. Additionally, eating high-fat or spicy foods before bed can increase the risk of acid reflux and heartburn, further disrupting sleep(88, 89, 90, 91).

It's recommended to finish eating at least 2-3 hours before going to bed to allow your body enough time to digest the food. If you're hungry before bed, consider a light snack that's easy to digest, such as a small bowl of cereal or a piece of fruit.

By avoiding late-night eating and making healthy food choices throughout the day, you can create a sleep-friendly diet that promotes better sleep quality and overall health.

SUMMARY

Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

12. Exercise regularly

Regular exercise is not only good for your physical health, but it can also have positive effects on your sleep quality. Research has shown that regular exercise can help improve the duration and quality of sleep, as well as reduce the time it takes to fall asleep.

Exercise can also help reduce symptoms of sleep disorders such as sleep apnea and insomnia, as well as improve overall sleep efficiency. In addition, exercise can help reduce stress and anxiety, which are common causes of poor sleep quality(121Trusted Source).

However, it's important to note that the timing of exercise can also have an impact on sleep quality. While exercise can help promote better sleep, exercising too close to bedtime can have the opposite effect. This is because exercise increases heart rate and body temperature, which can make it difficult to fall asleep.

To optimize the sleep benefits of exercise, aim to exercise at least 3-4 hours before bedtime. This will allow your body enough time to cool down and relax before you go to sleep.

By incorporating regular exercise into your routine and being mindful of the timing of your workouts, you can help promote better sleep quality and overall health.

SUMMARY

Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

The bottom line

Sleep plays a key role in your health.

One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults (129Trusted Source).

Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes (130, 131, 132).

If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.

 

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

March 12, 2022

Written By

Rifti smith