Tips for sleeping better at night

17 Proven Tips to Sleep Better at Night

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

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 17 evidence-based tips to sleep better at night.

David Prado/Stocksy United

Your body has a natural time-keeping clock known as your circadian rhythm (13, 14).

It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep (14, 15).

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20).

While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

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

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21, 22).

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

Wear glasses that block blue light (24, 25).
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights 2 hours before heading to bed.

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

Caffeine has numerous benefits and is consumed by 90% of the U.S. population (26, 27, 28, 29, 30).

A single dose can enhance focus, energy, and sports performance (31, 32, 33).

However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality (34).

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping (31, 35).

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

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

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night (36, 37).

In fact, in one study, participants ended up being sleepier during the day after taking daytime naps (37).

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality (38).

However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual (39, 40, 41).

SUMMARY
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid long-term sleep quality (42).

One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep (43).

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep (43, 44, 45).

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

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.

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed (46).

Melatonin supplements are an extremely popular sleep aid.

Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster (47, 48).

In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.

In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality (48, 49).

Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal (50).

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.

Start with a low dose to assess your tolerance and then increase it slowly as needed. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use.

You should also speak with them if you’re thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

Shop for melatonin supplements online.

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.

Several supplements can induce relaxation and help you sleep, including:

Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed (51).
Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality (52, 53, 54).
Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed (55, 56, 57).
Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality (58, 59, 60).
L-theanine: An amino acid, L-theanine can improve relaxation and sleep. Take 100–200 mg before bed (61, 62).
Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool (63, 64, 65, 66, 67, 68, 69).

Make sure to only try these supplements one at a time. While they’re not a magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

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

Having a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns (70, 71).

It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm (72, 73, 74, 75).

Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (76).

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

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

These factors include temperature, noise, external lights, and furniture arrangement (77).

Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues (78, 79, 80).

In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished (81).

To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

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

Body and bedroom temperature can also profoundly affect sleep quality.

As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.

One study found that bedroom temperature affected sleep quality more than external noise (77).

Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (82, 83, 84, 85, 86, 87).

Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

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

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin (88, 89, 90, 91, 92).

That said, the quality and type of your late-night snack may play a role as well.

In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster (93).

Interestingly, one study discovered that a low carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re used to a low carb diet (94).

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.

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (95, 96, 97).

In one study, a relaxing massage improved sleep quality in people who were ill (98).

Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.

Try out different methods and find what works best for you.

SUMMARY
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.

A relaxing bath or shower is another popular way to sleep better.

Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster (99, 100, 101, 102, 103).

In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep (100).

Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep (102, 103).

SUMMARY
A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping (104, 105).

This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea (106).

Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers (107, 108).

If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.

SUMMARY
There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.

Some people wonder why they always sleep better in a hotel.

Apart from the relaxing environment, bed quality can also affect sleep (109, 110).

One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60% (111).

Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain (112, 113).

The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference (113, 114, 115, 116, 117).

It’s recommended that you upgrade your bedding at least every 5–8 years.

If you haven’t replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix (112).

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

SUMMARY
Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress — every 5–8 years.

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia (118, 119, 120, 121, 122).

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night (121).

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% (123).

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studies show no negative effects, so it clearly depends on the individual (124, 125, 126).

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

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy (127, 128).

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.

Try to not drink any fluids 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY
Reduce fluid intake in the late evening and try to use the bathroom right before bed.

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 (129).

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 to Sleep Better - Sleep Foundation

It’s well-established that sleep is essential to our physical and mental health. But despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day.

Though there’s a wide range of causes and types of sleeping problems, expert consensus points to a handful of concrete steps that promote more restful sleep. Organizations like the CDC, the National Institutes of Health, the National Institute on Aging, and the American Academy of Family Physicians point to the same fundamental tips for getting better rest.

For many people, trying to implement all these strategies can be overwhelming. But remember that it’s not all-or-nothing; you can start with small changes and work your way up toward healthier sleep habits, also known as sleep hygiene.

To make these sleep hygiene improvements more approachable, we’ve broken them into four categories:

Creating a Sleep-Inducing Bedroom
Optimizing Your Sleep Schedule
Crafting a Pre-Bed time Routine
Fostering Pro-Sleep Habits During the Day

In each category, you can find specific actions that you can take to make it easier to fall asleep, stay asleep, and wake up well-rested.

Having trouble sleeping?

Call the Help Me Sleep Hotline at 1-833-I-CANT-SLEEP for a set of tips, meditations, and bedtime stories to help you get a good night’s rest.

Creating a Sleep-Inducing Bedroom

An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. Though this might seem obvious, it’s often overlooked, contributing to difficulties getting to sleep and sleeping through the night.

In designing your sleep environment, focus maximizing comfort and minimizing distractions, including with these tips:

“Our human brain really does like routine. Keep as close as possible to the same bedtime seven days a week. That is what the body clock expects.”

Dave Gibson
Wellness Practitioner

Optimizing Your Sleep Schedule

Taking control of your daily sleep schedule is a powerful step toward getting better sleep. To start harnessing your schedule for your benefit, try implementing these four strategies:

Set a Fixed Wake-Up Time: It’s close to impossible for your body to get accustomed to a healthy sleep routine if you’re constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.
Budget Time for Sleep: If you want to make sure that you’re getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backwards and identify a target bedtime. Whenever possible, give yourself extra time before bed to get ready for sleep.
Be Careful With Naps: To sleep better at night, it’s important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes.
Adjust Your Schedule Gradually: When you need to change your sleep schedule, it’s best to make adjustments little-by-little and over time with a maximum difference of 1-2 hours per night. This allows your body to get used to the changes so that following your new schedule is more sustainable.

Crafting a Pre-Bed Routine

If you have a hard time falling asleep, it’s natural to think that the problem starts when you lie down in bed. In reality, though, the lead-up to bedtime plays a crucial role in preparing you to fall asleep quickly and effortlessly.

Poor pre-bed habits are a major contributor to insomnia and other sleep problems. Changing these habits can take time, but the effort can pay off by making you more relaxed and ready to fall asleep when bedtime rolls around.

As much as possible, try to create a consistent routine that you follow each night because this helps reinforce healthy habits and signals to mind and body that bedtime is approaching. As part of that routine, incorporate these three tips:

Wind Down For At Least 30 Minutes: It’s much easier to doze off smoothly if you are at-ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep.
Lower the Lights: Avoiding bright light can help you transition to bedtime and contribute to your body’s production of melatonin, a hormone that promotes sleep.
Disconnect From Devices: Tablets, cell phones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for 30 minutes or more before going to bed.

Fostering Pro-Sleep Habits During the Day

Setting the table for high-quality sleep is an all-day affair. A handful of steps that you can take during the day can pave the way for better sleep at night.

See the Light of Day: Our internal clocks are regulated by light exposure. Sunlight has the strongest effect, so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of daylight early in the day can help normalize your circadian rhythm. If natural light isn’t an option, you can talk with your doctor about using a light therapy box.
Find Time to Move: Daily exercise has across-the-board benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body’s ability to effectively settle down before sleep.
Monitor Your Caffeine Intake: Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach isn’t sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling sleep.
Be Mindful of Alcohol: Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, and for that reason, it’s best to avoid alcohol in the lead-up to bedtime.
Don’t Eat Too Late: It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light and healthy.
Don’t Smoke: Exposure to smoke, including secondhand smoke, has been associated with a range of sleeping problems including difficulty falling asleep and fragmented sleep.
Reserve Your Bed for Sleep and Sex Only: If you have a comfortable bed, you may be tempted to hang out there while doing all kinds of activities, but this can actually cause problems at bedtime. You want a strong mental association between your bed and sleep, so try to keep activities in your bed limited strictly to sleep and sex.

The Matt Walker Podcast

SleepFoundation.org's Scientific Advisor

Optimising Your Sleep

Listen on Buzzsprout

If You Can’t Fall Asleep

Whether it’s when you first get into bed or after waking up in the middle of the night, you may find it hard to drift off to sleep. These tips help explain what to do when you can’t sleep:

Try Relaxation Techniques: Don’t focus on trying to fall asleep; instead, focus on just trying to relax. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help ease you into sleep.
Don’t Stew in Bed: You want to avoid a connection in your mind between your bed and frustration from sleeplessness. This means that if you’ve spent around 20 minutes in bed without being able to fall asleep, get out of bed and do something relaxing in low light. Avoid checking the time during this time. Try to get your mind off of sleep for at least a few minutes before returning to bed.
Experiment With Different Methods: Sleeping problems can be complex and what works for one person may not work for someone else. As a result, it makes sense to try different approaches to see what works for you. Just remember that it can take some time for new methods to take effect, so give your changes time to kick in before assuming that they aren’t working for you.
Keep a Sleep Diary: A daily sleep journal can help you keep track of how well you’re sleeping and identify factors that might be helping or hurting your sleep. If you’re testing out a new sleep schedule or other sleep hygiene changes, the sleep diary can help document how well it’s working.
Talk With a Doctor: A doctor is in the best position to offer detailed advice for people with serious difficulties sleeping. Talk with your doctor if you find that your sleep problems are worsening, persisting over the long-term, affecting your health and safety (such as from excessive daytime sleepiness), or if they occur alongside other unexplained health problems.

Was this article helpful?
YesNo

References

+12 Sources

1.

National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. (2016, July 15). CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders. Retrieved June 15, 2020, from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
2.

A.D.A.M. Medical Encyclopedia [Internet]. Atlanta (GA): A.D.A.M., Inc.; c1997-2019. Can’t sleep? Try these tips. Updated August 3, 2018. Retrieved June 15, 2020. Available from: https://medlineplus.gov/ency/patientinstructions/000853.htm
3.

National Institute on Aging (NIA). (2016, May 1). A Good Night’s Sleep. Retrieved June 15, 2020, from https://www.nia.nih.gov/health/good-nights-sleep
4.

American Academy of Family Physicians (AAFP). (2015, December 15). Chronic Insomnia: What You Can Do to Sleep Better. Retrieved June 15, 2020, from https://www.aafp.org/afp/2015/1215/p1058-s1.html
5.

Koulivand, P. H., Khaleghi Ghadiri, M., & Gorji, A. (2013). Lavender and the nervous system. Evidence-based complementary and alternative medicine : eCAM, 2013, 681304. https://www.hindawi.com/journals/ecam/2013/681304/
6.

National Heart, Lung, and Blood Institute (NHLBI). (2011, September). In Brief: Your Guide to Healthy Sleep. Retrieved June 15, 2020, from https://www.nhlbi.nih.gov/files/docs/public/sleep/healthysleepfs.pdf
7.

A.D.A.M. Medical Encyclopedia [Internet]. Atlanta (GA): A.D.A.M., Inc.; c1997-2019. Changing your sleep habits. Updated April 15, 2019. Retrieved June 15, 2020. Available from: https://medlineplus.gov/ency/patientinstructions/000757.htm
8.

Division of Sleep Medicine at Harvard Medical School. (2007, December 18). The Drive to Sleep and Our Internal Clock | Healthy Sleep. Retrieved June 15, 2020, from http://healthysleep.med.harvard.edu/healthy/science/how/internal-clock
9.

National Optical Astronomy Observatory (NOAO). (n.d.). Recommended Light Levels. Retrieved June 15, 2020, from https://www.noao.edu/education/QLTkit/ACTIVITY_Documents/Safety/LightLevels_outdoor+indoor.pdf
10.

Zandy, M., Chang, V., Rao, D. P., & Do, M. T. (2020). Tobacco smoke exposure and sleep: estimating the association of urinary cotinine with sleep quality. Health Promotion and Chronic Disease Prevention in Canada, 40(3), 70–80. https://www.canada.ca/en/public-health/services/reports-publications/health-promotion-chronic-disease-prevention-canada-research-policy-practice/vol-40-no-3-2020/tobacco-smoke-exposure-sleep-study.html
11.

Lichstein, K., Taylor, D., McCrae, C., & Thomas, S. (2010). Relaxation for Insomnia. In M. Aloia, B. Kuhn, & M. L. Perlis (Eds.), Behavioral Treatments for Sleep Disorders: A Comprehensive Primer of Behavioral Sleep Medicine Interventions (Practical Resources for the Mental Health Professional) (1st ed., pp. 45–54). Retrieved from https://www.med.upenn.edu/cbti/assets/user-content/documents/Lichstein_RelaxationforInsomnia-BTSD.pdf
12.

Jerath, R., Beveridge, C., & Barnes, V. A. (2019). Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Frontiers in psychiatry, 9, 780. https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00780/full

27 tips to help you sleep better

September 24, 2013LifeHealth

Sleep disturbance is fraught with absent-mindedness, irritability, and reduced productivity. And chronic insomnia can lead to more serious problems, such as sleep apnea. Try these simple tips and you'll sleep like a baby.

elenashelepova

A person spends a third of his life on sleep. And this is good, because sleep is a natural physiological process necessary for the normal functioning of the body. In a dream, we restore strength, “digest” the information accumulated during the day and fight diseases.

1. Lights out

Not only children, but also adults should follow the sleep and wake schedule. Decide on your best sleep time and stick to it, even on weekends.

2.

Wake up

Set not only the wake up time, but also the wake up time. Otherwise, the balance will be upset. Slept in bed for an hour longer? Falling asleep at the right time will be very difficult.

3. Diary

One of the main causes of poor sleep is stress. We go to bed with a lot of bad thoughts in our heads. Because of this, we cannot fall asleep for a long time and sleep very restlessly. To remedy the situation, start a diary and at the end of the day tell him about everything that worries or upsets you. Psychologists have proven that journaling helps you focus on the positive rather than the negative aspects of life.

4. Magnesium

Another factor that affects our sleep is magnesium. Its deficiency leads to sleep disturbances. That is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.

5. First Aid Kit

Sometimes drugs can be the cause of poor sleep. If you are taking any pills and notice that your sleep has become worse, carefully study the annotation. Are there any side effects of insomnia?

6. Coffee

Caffeine reduces the level of adenosine, which makes it difficult for a person to quickly calm down and fall asleep. A cup of this invigorating drink at dinner can lead to insomnia or a deterioration in the quality of sleep. Therefore, try to drink coffee only in the morning.

7. Technology

To understand what specifically prevents you from sleeping well, turn to modern technology. There are mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help track the duration and quality of sleep. For example, iOS has the Sleep Cycle app, and Android has SleepBot.

8. Sleep rate

The optimal duration of sleep is individual, but it is believed that on average 7-8 hours are enough for normal life. Violation of the norm of sleep leads to an increase in the level of cortisol (the death hormone) and various serious diseases. So try to get at least 7 hours of sleep a day.

9. Bonus

Did you have a difficult week? Did you go to bed after midnight? Give yourself the bonus of an extra hour of sleep to rejuvenate and get back to your daily routine.

10. Siesta

A short afternoon nap is very good for health. But only a short one - no more than 30 minutes. If you doze longer, the dream will go into a deep phase - it will be difficult to wake up and return to business.

11. Yula

Can't sleep? Do not roll from side to side, like a top. Get out of bed and do some quiet activity. For example, read or listen to the lounge.

12. Pets

Many people like to sleep with their beloved cat or dog. But in terms of healthy sleep, this is a bad idea. You can fall asleep in an embrace with Barsik, but then it is better to drive him to his place.

13. Alarm clock

Many people keep an alarm clock on their bedside table (and if it is the phone, then right under the pillow), which is actually a mistake. Constantly keeping track of time means being on edge. And stress, as you remember, equals bad sleep.

14. Curfew

Many people also spend their evenings staring at a computer monitor or sitting in front of the TV. Then they turn them off and fall into bed. But if you are striving for really healthy sleep, then 2-3 hours before lights out, arrange a curfew for all gadgets. Time before bed is needed for relaxation.

15. Bedroom

Your brain should automatically associate the bedroom with relaxation. So please use this room for its intended purpose. Relax in bed. The bedroom is sleep and sex, not work and the Internet.

16. Comfort

For a good sleep, you need to create comfortable conditions: buy a comfortable mattress, hang thick curtains on the windows, eliminate noise sources that prevent you from falling asleep. Sleep alone? Discuss with your partner what factors influence your and his sleep, and create an environment that is comfortable for both of you.

17. Temperature

16-24 ºС - this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep worse.

18. Light

Bright lighting and sometimes "harmless" TV light can also cause sleep problems. If it is impossible to eliminate light sources, then so that they do not interfere with your rest, use a sleep mask.

19. Workout

Physical exercise not only builds strength and endurance, but also improves the quality of sleep. We are talking, in particular, about aerobic exercises that saturate the body with oxygen.

20. There is a time for everything

Sport improves the quality of sleep, but you should finish your workout at least 2 hours before lights out. After all, physical exercises saturate the body not only with oxygen, but also with adrenaline, and it is a bad sleeping pill.

21. Muscle relaxation

It is better to do the so-called muscle relaxation before going to bed. It consists in alternately tensing and relaxing different muscle groups. We strained the muscles of the legs, counted to five, relaxed; tense the press, one-two-three-four-five, exhale and so on. This procedure can be done while lying in bed. Meditation also helps prepare the body for sleep.

22. Walks

Evening walks are another secret of good sleep. Even if it is not very warm outside and you are too lazy to get ready, overcome yourself. You will be surprised how much better you will sleep at night if you walk for half an hour before going to bed.

23. Hot shower or bath

Before going to bed, the body needs to relax, so before you go to the realm of Morpheus, treat yourself to spa treatments. A hot shower or bath will help relieve stress and make you sleepy.

24. Music

In addition to the bath, music has a very calming effect on the body. Classical, folk or jazz - everyone has their own melodies that give harmony. Find music that brings you peace and listen to it before bed.

25. Lavender

Fragrances also affect the quality of sleep. Lavender is an excellent remedy for insomnia. Use scented candles or essential oils to infuse your bedroom with the scent of lavender.

26. Heat

As you already know, it should be cool outside, but on the contrary, warm inside. Drink a glass of warm milk, cocoa or tea before going to bed, and you will immediately want to sleep.

27. Chamomile tea

Speaking of tea. This is grandmother's remedy for a sound and healthy sleep. Chamomile has a calming effect, which means it helps fight the main cause of poor sleep - stress.

What do you do to sleep well?

How to sleep better | 5 Ways to Improve Your Sleep Quality

We all wish we could get a good night's sleep. Fall asleep quickly and sleep through the night without interruption. The point is, you can do it, and the best part is, it doesn't take much to do it.

HOW TO SLEEP BETTER | FIVE WAYS TO IMPROVE SLEEP

For some, good sleep is a luxury, while others enjoy it as if nothing had happened. But what separates these two groups? Why do some people fall asleep quickly and enjoy the night with excellent sleep quality, while others toss and turn and, after falling asleep, have trouble sleeping throughout the night? Move yourself from the "can't sleep" group to the quality sleep group.

Healthy sleep is not something we should take for granted, as it is essential for our mental and physical health, while lack of sleep has the opposite effect. You may be asking yourself questions right now or looking for ways to improve your sleep or fall asleep faster. The good news is that there are many ways to be part of a group of people who get good sleep at night.

IDENTIFY THE CAUSES OF SLEEP PROBLEMS

The first step to good sleep is to identify what is causing your sleep problems and then find ways to fix them. You won't be able to enjoy better sleep if you haven't found the root cause and worked on fixing it. Your poor sleep can be caused by several factors: medical, mental or physiological. If you can't determine the cause, then it might be time to see a coach, sleep specialist, or doctor who can provide medical advice.

GENERAL CAUSES OF BAD SLEEP

There can be many reasons for poor sleep. You can ask yourself these questions, and if you know even one of them, then you may have found the source of your sleep problems. Keep in mind that your problems may have more than one cause, so try to identify as many as you can and start there. These reasons may be:

Poor sleep conditions
Hypertension sufferers (high blood pressure)
Any of the various sleep disorders (sleep apnea, circadian rhythm disorder, restless leg syndrome)
Mental health problems (anxiety and/or stress)
Intermittent sleep schedule (staying up or waking up at the same time every day)
Not having healthy habits
Being a weekend warrior (bad sleep during the week and trying to catch up on the weekend)
excessive use of alcohol or caffeine towards bedtime
Eating a heavy meal shortly before bedtime

We can list even more reasons why you do not sleep well. Here are a few, but the most common reasons that can stand between you and quality sleep.

WHAT HELP YOU SLEEP BETTER AT NIGHT?

There are many ways to improve your sleep hygiene, get more sleep, and get a good night's sleep, all of which you can do on your own or with minimal help. It's best if you don't need much effort for this. Sleep meditation is a great start; relaxation techniques that provide progressive muscle relaxation are another way, along with deep breathing exercises such as 4-7-8 breathing, pranayama or box breathing, relaxing music, or regular exercise.

FIVE TIPS FOR BETTER SLEEP

Here are five tips to help you sleep better at night. All these tips are so simple that anyone can follow them.

GUIDED SLEEP MEDITATION

Using guided sleep meditation is one of the easiest ways to improve your sleep quality. By using this method, you will fall asleep faster and get better quality sleep throughout the night.

Guided Sleep Meditation is done by listening to an instructor, either live or recorded in a video/audio session. The meditation teacher will give you a series of instructions that will help you relax your nervous system, promote muscle relaxation, and help clear your mind. By following these instructions, you will sleep better and, most importantly, sleep through the night.

YOGA NIDRA

When it comes to yoga and sleep, nothing beats yoga nidra. This yoga exercise focuses on mind-body practice and a deep meditative state achieved with the help of a guided meditation instructor.

If you want to improve the quality of your sleep or need help falling asleep faster at night, try this great remedy. Yoga Nidra meditation will not only help you get a good night's sleep, but it's also a great remedy if you're struggling with stress or feeling overwhelmed. This practice will help you influence the way you think, making you more accepting of the rollercoaster life we sometimes experience.

Once you achieve relaxation through guided meditation, you will fall asleep easily when the time is right.

REGULAR ACTIVITIES

Another important element to improve sleep is regular exercise. It doesn’t matter what kind of exercises you do, as long as they contribute to an increase in heart rate and blood flow. Regular cardiovascular exercise, such as yoga or Pilates, will not only improve your physical and mental health, but also reduce unwanted stress and anxiety in your life.

BREATHING EXERCISES

There are several different breathing exercises you can try to help you sleep better. As already mentioned, there is a 4-7-8 breathing method. Start by inhaling for a count of 4, hold for a count of 7, and exhale for a count of 8. Repeat this over and over for some time. You can start doing this for 10 minutes and then increase the time as you progress or as needed.

A breathing technique similar to 4-7-8 is called box breathing. But instead of doing the breathing exercise in a sequence of varying lengths, "box breathing" is done with the same amount of time for each portion. Inhale, hold, exhale and hold, each time for a count of 4. Begin by repeating this process for at least 5 minutes. Extend the time when you feel more comfortable.

HEALTHY HABITS

Healthy habits such as proper nutrition, hydration, sleep diary and sleep schedules promote healthy sleep. These are simple yet highly effective ways to increase your chances of breaking negative sleep habits with minimal effort on your part. Not only will this increase your chances of improving your sleep quality, but it will also improve your overall physical and mental health.

Regular exercise, combined with a healthy diet and optimal daily hydration, will keep your body in top condition and reduce stress and anxiety. And with their help, you will fall asleep or sleep peacefully through the night.

Other helpful tips when it comes to diet and hydration include avoiding alcohol and other drugs, and reducing your caffeine and sugar intake for optimal health. Drinking too much alcohol, drugs, or sugar will make you feel sluggish and weak, as well as cause stress, which is known to negatively affect sleep.

ADDITIONAL SLEEP HYGIENE TIPS FOR BETTER SLEEP AND HEALTH

Here are some simple, easy-to-follow sleep tips to help you sleep through the night and reap the health benefits.

Listen to your body clock and go to bed when it tells you to.
Avoid long naps
Turn on the blue light in your bedroom as it has been proven to have a positive effect on falling asleep and sleep patterns
Drink a glass of warm milk just before bed
Take a warm bath instead of a shower just before bed; hot water will relax your body and muscles, allowing you to fall asleep faster.
Make sure the bedroom is conducive to relaxation with a comfortable mattress and pillow
Instead of a heavy dinner close to bedtime, it is better to have a light snack, preferably fruit or something that does not contain sugar
Keep the room cool at night as it promotes a good night's rest
Block out natural light as bright light can disturb sleep. If you can't do this, buy a sleep mask that helps block out the light
Get earplugs to help block out unwanted sounds, whether it's outside noise or a loud partner.

CONCLUSION

It is undeniable that we will be deprived of the potential that lies in tomorrow if we do not get enough sleep. Think of it as an investment. The less we pay attention to our sleep patterns, the more likely we are to be unproductive, irritable, and have health problems. Fortunately, we can control the factors that affect our sleep patterns. All it takes is a conscious decision if we really want to improve this small but important part of our lives. By following the above tips, everyone can achieve that feeling of well-rested sleep that comes every morning after a good night's rest.

Anaachana resources for sleep

Information materials for SNO

Sleep hygiene

Management meditation for sleep

Blogs about sleep

Meditation for sleep

What is sleeping

I can't sleep

How long can you stay awake

LINKS

https://jamanetwork.

Learn more