Unlock the secrets to a restful night's sleep with these 17 proven tips. Explore the science of sleep and discover practical strategies that can help you drift off faster, sleep deeper, and wake up feeling refreshed and rejuvenated.
17 evidence-based tips to sleep better at night
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy
- Improves daytime energy, as well as nighttime sleep quality and duration
- In people with insomnia, daytime bright light exposure improved sleep quality/duration by 83%
- While most research focuses on people with severe sleep issues, daily light exposure will help even if you experience average sleep quality
Being consistent with your sleep and waking times can aid long-term sleep quality
Try to get into a regular sleep/wake cycle especially on the weekends
- Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed
- Often used to treat insomnia, melatonin is also useful when traveling and adjusting to a new time zone as it helps your body’s circadian rhythm return to normal
Quality and type of snack may play a role
Consuming a large meal before bed can lead to poor sleep and hormone disruption. Eating a high-carb meal four hours before bedtime helped people fall asleep faster.
- A low-carb diet also improved sleep, indicating that carbs are not always necessary.
Upgrade 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 fix (112).
- You can even buy mattresses online.
- Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Repair them regularly.
Blue light exposure
Blue light – which electronic devices like smartphones and computers emit in large amounts – is the worst in this regard.
- Several popular methods to reduce nighttime blue light exposure include
- Download an app such as f.lux
- Install an app that blocks blue light on your smartphone
- Use a combination of these
Exercise is one of the best science-backed ways to improve your sleep and health
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.
- Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.
When consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night
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
A new mattress can reduce back pain, shoulder pain, and back stiffness
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% & back stiffness by 59%.
- It also improved sleep quality by 60%, among other benefits.
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 is wise to reduce your fluid intake in the late evening. Try not to drink any fluids 1-2 hours before going to bed.
Sleep
One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults
Bottom Line
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns
- Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues
- Make sure your bedroom is a quiet, relaxing, clean, enjoyable place
- Test different temperatures to find out which is most comfortable for you
Relaxation techniques before bed
Hot baths and meditation
- A relaxing bath or shower is another popular way to sleep better
- Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing and visualization.
- Warm baths or showers before bed can help you relax and improve your sleep quality.
Sleep Apnea
Sleep apnea is a disorder that causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping.
- It is more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.
- Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders.
