16 Proven Tips to Sleep Better at Night

Learn how to improve your sleep quality and sleep duration.

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

Not getting enough sleep can leave you feeling sluggish and unmotivated, negatively impacting your health and wellbeing. It can also lead to weight gain and diseases such as pre-diabetes and diabetes.

In contrast, good sleep can improve your overall health, reduce stress levels, boost your immune system, help you maintain a healthy weight, decrease anxiety levels, and improve your overall mood.

Getting better sleep can seem like a difficult task, but with the right information and steps to follow, anyone can get quality rest each night.

Here are 16 research-based tips to improve your sleep habits and sleep better at night.

Tips For Better Sleep

1. Keep a Regular Sleep Schedule

One of the most important things you can do to sleep better is to keep a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends. While it might seem tempting to stay up late on Friday or Saturday night and catch up on some extra rest, doing this can disrupt your body’s natural circadian rhythm, making it more difficult to fall asleep and stay asleep.

Your body has an internal clock that regulates your natural sleep-wake cycle. When you keep a regular sleep schedule, you are more likely to feel sleepy at night and be more alert during the day.

If you have trouble sleeping at night, it can help to set a regular bedtime and wake time that you stick to every day.

2. Get Enough Sunlight Exposure During the Day

Man walking outside for daily sunlight exposure.Getting enough sunlight exposure during the day can help improve your sleep at night.

Your body has an internal clock that is regulated by the light-dark cycle. Exposure to sunlight during the day helps keep your body’s clock on track, improving sleep at night.

Spending time outside in natural light during the day can help you sleep better at night. Try to get at least 30 minutes of sunlight exposure each day.

If it’s not practical to be outside, consider investing in an artificial bright light device. Artificial bright light has been shown to have similar benefits as sunlight.

3. Avoid Caffeine and Alcohol Before Bed

Caffeine and alcohol are stimulants that can interfere with your ability to fall asleep and stay asleep through the night. In addition, caffeine can stay in your system for up to 8 hours, so it is best to avoid caffeinated beverages after 2 pm. 

Alcohol may make you feel sleepy at first, but it can disrupt your sleep later in the night.

If you struggle to sleep at night, it is best to avoid caffeine and alcohol in the evening hours.

4. Avoid Large Meals, Nicotine, and Sugary Foods Before Bed

Eating a big meal right before bedtime can disrupt your sleep by causing indigestion or heartburn. 

Nicotine, found in tobacco products, can also interfere with sleep

Sugary foods can cause similar problems and contribute to weight gain if eaten regularly.

To improve your sleep quality, try to avoid eating large meals or smoking cigarettes close to bedtime.

5. Exercise Regularly During the Day

Two women walking outside on a trail for daily exercise.Exercising regularly has many health and well-being benefits. It can improve your mood, help you maintain a healthy weight, and reduce stress levels. Furthermore, regular exercise can also improve the quality of your sleep.

If you are struggling to get quality rest at night, try exercising regularly during the day. A good exercise routine will help promote better sleep and make it easier to fall asleep at night. If you need to exercise in the evening, be sure to be done at least 90 minutes before bed.

6. Create a Peaceful Sleeping Environment

Your room should be cool, dark, quiet, and free of disruptions such as pets or bright light from alarm clocks. It is also important to have a comfortable mattress and pillow that support your body while you sleep.

To create a good sleeping environment that promotes better rest at night, try changing your bedroom. Make sure your room is dark, quiet, and cool. Invest in a comfortable mattress and pillow.

In order to get deep, restful sleep, your bedroom should be a calm, comfortable space that promotes relaxation. This means keeping the room dark, quiet, and cool and making sure that your bed is comfortable and supportive. If you have any electronics in your bedroom, make sure they are turned off or set to “night mode” so that the light they emit doesn’t interfere with your ability to fall asleep.

7. Establish a Regular Wind-Down Routine

One of the best things you can do to sleep better at night is establishing a regular wind-down routine before bedtime. This means taking some time to relax and de-stress before trying to sleep.

There are many different ways to wind down before bedtime. Some people like to take a warm bath, read a book, or listen to calm music. Find what works best for you and stick to it every night.

8. Limit Exposure to Blue Light at Night

Woman turning her phone off at night to limit blue light exposure in the evening.Blue light, which is emitted from electronic screens such as TVs, computers, smartphones, and tablets, can wreak havoc on our sleeping patterns by interfering with our natural circadian rhythm. Be sure to check your settings on all of your devices and computers to enable the blue light filter to help relieve stress on your eyes.

Avoid looking at bright screens within an hour of bedtime, and try to keep the lights on in your bedroom as low as possible.

9. Practice Guided Relaxation or Meditation

Another great way to prepare yourself for better sleep at night is to practice guided relaxation or meditation. This can help you clear your mind, slow down your breathing, and relax your body.

There are many different guided relaxation techniques that you can try. For example, you may want to try yoga, deep breathing exercises, progressive muscle relaxation, or a simple meditation technique. Find what works best for you and stick with it regularly before bedtime.

Practicing relaxation before bed has been shown to improve sleep quality and quantity. Relaxation is also frequently used to help treat insomnia.

By relaxing before bed, you can help your body and mind wind down so that you’re more likely to fall asleep quickly and sleep soundly through the night.

10. Reduce or Eliminate Naps

Although daytime naps can be relaxing and refreshing, they may also interfere with the quality of your sleep at night. Try to limit or eliminate napping to get better rest during the night.

Eliminating daytime naps can help ensure that you are more tired by bedtime and more likely to fall asleep quickly once you hit the pillow. Of course, there are times when napping is unavoidable, such as if you are sick or recovering from an illness. But in general, it’s best to avoid daytime naps when possible.

11. Take a Relaxing Evening Bath or Shower

Bathtub full of soapy water with mans feet hanging over the edge for a relaxing evening bath.Taking a bath or shower in the evening can help you relax and prepare for sleep. The warmth of the water can help to soothe your muscles, while the act of washing away the day’s dirt and grime can help to clear your mind.

Warm baths and showers are not only relaxing, but they can also help prepare your body for sleep. The heat from the water can help increase your core body temperature, which signals to your brain that it’s time to sleep. So if you’re having trouble winding down at night, try taking a warm bath or shower an hour or so before bedtime.

12. Don't Drink Liquids Before Bed

If you need to urinate during the night, it can interrupt your sleep and make it difficult to fall back asleep. To avoid this, limit your fluid intake in the evening and avoid drinking anything within an hour of bedtime.

If you’re struggling to sleep through the night, one simple change you can make is to cut back on fluids before bed. Drinking too much before bed can lead to frequent trips to the bathroom, disrupting your sleep.

13. Keep the Temperature in Your Room Cool

The temperature of your bedroom can play a significant role in how well you sleep at night. If it’s too hot or cold, it can disrupt your sleep and make it difficult to get quality rest.

The ideal temperature for sleeping is somewhere between 60-67 degrees Fahrenheit.

This temperature has been shown to help people fall asleep quicker and stay asleep longer. So if you’re struggling with sleep, this could be the key to better rest. 

Additionally, make your bedroom as comfortable and relaxing as possible – try blackout curtains or a white noise machine if you live in a noisy area. And of course, don’t forget to do any necessary maintenance around your house to minimize potential household triggers for allergies or asthma.

14. Get a Comfortable Mattress, Pillow, and Bedding

Comfortable mattress, bedding and pillows for a restful nights sleep.If you want to sleep better at night, investing in quality bedding can make a significant difference. A comfortable mattress, pillow, and sheets can greatly impact how well you sleep.

When it comes to mattresses, there are many options on the market. It’s important to find one that suits your needs – whether that means a firm mattress for support or a softer mattress for comfort. Pillows are also important. Some people prefer down while others like memory foam. And finally, don’t forget about sheets! Choose a fabric that feels good against your skin and helps you maintain a comfortable temperature throughout the night.

15. Try a Melatonin Supplement if Needed

If you’ve tried all of the above tips and still struggle to sleep well at night, you may want to consider using a melatonin supplement. Melatonin is a hormone that helps regulate sleep, and taking it in supplement form can help with insomnia and other sleep disorders. Melatonin supplements may help you fall asleep faster and improve your overall sleep quality. However, before taking any supplements or sleep aids, talk to your doctor to ensure you’re choosing something that won’t negatively interact with your health conditions or medications.

16. Talk to Your Doctor

If you’re still having trouble getting quality rest, it might be worth talking to your doctor about your options. Some sleep disorders can interfere with your ability to get a good night’s sleep, and your doctor can help you identify whether or not you might be suffering from one of these conditions. In some cases, there are treatments available that can help improve your sleep habits to finally get the quality rest you need.

The Bottom Line

You can improve your sleep habits and get better quality rest each night by following these tips. Consistency is important.

Quality sleep is essential for overall health and well-being, so make it a priority to get the best rest possible. Remember to be patient, as it may take some time to see results. Stick with it, and soon you will be enjoying deep, restful sleep regularly.