25 Best Ways to Get Better Sleep (Naturally!)

Who doesn’t love a good night’s rest? Good sleep keeps our mood stable, our appetite in check, and our energy levels up, all of which are vital for a strong immune system^{1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/} .

Plus, a lack of good sleep^{2 https://www.hopkinsmedicine.org/health/wellness-and-prevention/health-risks-of-poor-sleep} can lead to fatigue and poor concentration, making your performance at work even worse (bummer!).

I totally understand if you’ve tried to sleep but have a hard time. Not all tips in this guide might be helpful to you, but if at least one or two gems help you sleep better and faster, it’ll be worth it!

Let’s dive in.

Here’s a quick summary of the article: Consistent sleep patterns and calming bedtime routines boost cognitive function, emotional well-being, and immune strength. From proper sleep posture, use of weighted blankets, to practicing progressive muscle relaxation we’ve got unique tips to help you.

Disclaimer: We are so honored to help you maximize your health! If you are struggling to find the help you need, please note that all content found on this website is not to be considered professional medical advice. It is always best to consult a doctor or licensed therapist with any questions or concerns regarding your physical or mental health. For a good resource for therapists, you can check out Mental Health America’s helpful list^{3 https://www.mhanational.org/finding-therapy} .

Why is Sleep Important?

Getting a good night’s sleep has numerous benefits, such as boosting your mood, enhancing focus and concentration, increasing productivity, reducing stress levels, and strengthening your immune system.

Adding an extra 60-90 minutes^{4 https://www.apa.org/topics/sleep/deprivation-consequences} of sleep per night can level up your happiness and health that can sharpen memory, focus more, and boost immunity, according to the American Psychology Association

Sleeping well can also enhance your ability to build deep connections! Here’s a goodie you can use to level up your skills:

It’s never been easier to get caught up on sleep due to the widespread accessibility of caffeine and other stimulants. Caffeine^{5 https://www.hsph.harvard.edu/news/hsph-in-the-news/is-coffee-good-or-bad-for-your-health/} might seem like a quick fix, but it can harm your health in the long run and won’t improve your sleep quality.

Since sleep is a natural necessity, it’s worth taking steps to enhance your rest instead of relying on temporary fixes.

Same Time, Every Day

Research^{6 https://jcsm.aasm.org/doi/10.5664/jcsm.9476} has shown that a consistent sleep schedule boosts sleep quality and overall health. So sure, it might be nice to go to that party that lasts until 2 A.M. on Saturday night. But if it means your sleep pattern will suffer until Tuesday, it might make sense to reevaluate your core values and find better priorities.

Here are some tips for developing a bedtime routine:

• Set a consistent bedtime and wake-up time… yes, even on weekends.
• Avoid stimulating activities, such as work or intense exercise, for at least two to three hours before bedtime.
• Engage in calming activities before bedtime, such as reading or taking a warm bath. I like to take at least two hours before bedtime engaging in relaxing activities.

Pro Tip: Try using an app for sleep tracking or invest in a tool such as an Oura Ring^{7 https://ouraring.com/} to track your sleep.

Read Before Bed

Reading before bed can lower your stress levels by up to 68%^{8 https://www.takingcharge.csh.umn.edu/reading-stress-relief} —even more than exercise!

Research^{9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8740874/} has shown that reading before bed decreases stress levels, improves sleep quality, and enhances concentration, leading to better relaxation and a more restful night’s sleep. Plus, who doesn’t love reading a little Harry Potter (or other life-changing books) before bedtime?

The more interesting the book, the better the effect.

Fictional stories^{10 https://interestingliterature.com/2022/02/best-fantasy-short-stories/} are less mentally stimulating^{11 https://sleepdoctor.com/features/how-much-better-do-we-sleep-if-we-read-before-bed/} than nonfiction, allowing for a more relaxing experience that can ease the transition into sleep. This can help distract your mind from daily stress and make it easier to fall asleep—just avoid horror or thriller stories if you’re not prepared for them.

Action Steps:

• Schedule 30 minutes before bed for reading. For example, from 9:00 PM to 9:30 PM.
• Opt for calming books: Choose genres like poetry, nature writing, or gentle fiction. For instance, try The Secret Garden^{12 https://www.gutenberg.org/ebooks/17396} by Frances Hodgson Burnett.
• Try something light-hearted like a romance or a cozy mystery such as The No. 1 Ladies’ Detective Agency^{13 https://www.alexandermccallsmith.com/series/no-1-detective-agency} by Alexander McCall Smith.
• Turn off bright lights, wrap yourself in a soft blanket, and use a reading lamp with warm light.
• Put your phone on night mode and keep it away from your reading area. Instead, pick up a paperback copy of your favorite novel or try an e-reader instead.

Reminder: Avoid books that are too intense, suspenseful, or emotionally charged, as they can stimulate your mind and make it harder to fall asleep. Remember, everyone’s preferences are different, so feel free to experiment and find what works best for you!

Looking for bedtime reads? Check these out:

• The Guernsey Literary and Potato Peel Pie Society^{14 https://www.penguinrandomhouse.com/books/164594/the-guernsey-literary-and-potato-peel-pie-society-by-mary-ann-shaffer-and-annie-barrows/} by Mary Ann Shaffer and Annie Barrows – Dive into post-WWII Guernsey through letters—a heartwarming, easy read.
• The Relaxation Response^{15 https://archive.org/details/relaxationresponpocket00bens} by Herbert Benson – Learn to beat stress with practical relaxation techniques like meditation and deep breathing.
• The Alchemist^{16 https://www.readanybook.com/online/16896} by Paulo Coelho – Follow Santiago’s inspiring journey to chase dreams and find purpose—a motivational bedtime treat.
• The Hidden Life of Trees^{17 https://www.peterwohllebenbooks.com/the-hidden-life-of-trees} by Peter Wohlleben – Informative and thought-provoking without being heavy.
• Milk and Honey^{18 https://www.readanybook.com/online/565873} by Rupi Kaur – Lose yourself in Kaur’s poignant poetry on love, healing, and femininity—a soothing read before sleep.

Visualization = Relaxation

Using guided imagery and visualization before bed can relax your mind and body, reducing stress and anxiety for better sleep. A study from the University of Oxford discovered that using “imagery distraction” helped people fall asleep quicker compared to general distraction or no specific instructions.

Guided visualization exercises^{19 https://sdlab.fas.harvard.edu/relaxing/guided-imagery-and-visualization-exercises} can help redirect your focus away from racing thoughts and promote a sense of calm conducive to sleep.

People often use visualization techniques^{20 https://pubmed.ncbi.nlm.nih.gov/33131625/} to relax, with some imagining peaceful scenes or specific scenarios to unwind, such as beaches or forests to induce relaxation.

Action Step: Instead of counting sheep to fall asleep, try to visualize a peaceful scene like a waterfall with its echoing rush and the scent of damp moss. Let this image fill your mind to keep distracting thoughts at bay and ease into sleep.

Here are the five main techniques of guided imagery:

1. Pleasant Imagery: Take a few minutes daily to envision calming scenes that bring you joy, like your favorite vacation spot or a tranquil beach.
2. Physiological Imagery: When feeling discomfort, close your eyes and explore the emotions tied to it. Focus on releasing tension through deep breathing for relaxation.
3. Mental Reframing: When faced with challenges, consciously shift your perspective to focus on potential positives or growth opportunities.
4. Mental Rehearsal: Before starting a task, mentally visualize yourself succeeding at each step, overcoming obstacles with confidence.
5. Receptive Imagery: Spend quiet moments observing your thoughts without judgment. Note any recurring themes or insights for personal growth or problem-solving.

Practice Gratitude or Journaling

Spending a few minutes each night reflecting on things you’re grateful for or jotting down your thoughts in a journal can have profound benefits for your mental well-being and sleep quality.

Research^{21 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10393216/} has shown that engaging gratitude practices and journaling before bedtime can improve mental well-being and enhance sleep quality. Engaging in these activities before bed has been shown to lower stress levels and promote a more restful night’s sleep.

Here’s how to incorporate gratitude and journaling before bedtime:

• Gratitude Practice: Reflect on things you’re grateful for, shifting focus from worries to contentment.
• Journaling: Write about your day, expressing concerns or highlights to clear your mind.
• Gratitude Journal: Record 3-5 things you appreciate daily, promoting optimism and well-being.
• Visualization: Combine gratitude with visualizing a peaceful scene for enhanced relaxation.

Try this: Place a gratitude journal by your bedside. Every night, jot down three things you’re thankful for from the day. This habit can improve your sleep and overall happiness. Want to learn more? Gratitude Journal: 35 Prompts, Templates, and Ideas to Start

Progressive Muscle Relaxation

Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head, to release tension and promote relaxation.

Research^{22 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8272667/} has shown that Progressive Muscle Relaxation^{23 https://www.medicalnewstoday.com/articles/progressive-muscle-relaxation-pmr} (PMR) is a proven technique for reducing insomnia and promoting relaxation before sleep. It involves systematically tensing and relaxing different muscle groups to induce calmness, managing stress, anxiety, and chronic pain.

Just 10 to 20 minutes^{24 https://www.tandfonline.com/doi/full/10.1080/21679169.2019.1623314} of daily practice before bed can lead to improved sleep quality and overall well-being.

Action Steps:

• Find a quiet space: Choose a comfy, distraction-free spot, such as an empty room or study or home office.
• Start with deep breathing: Take a few breaths to center yourself.
• Focus on muscle groups: Tense and relax each group from toes to head.
• Hold tension briefly: Tighten muscles for 5-10 seconds.
• Release tension slowly: Let muscles relax completely.
• Practice regularly: Aim for 10-20 minutes^{25 https://www.healthline.com/health/healthy-sleep/bedtime-yoga} daily, preferably before bed.

Say Goodbye to Screens

You might’ve heard this one before, but blue light^{26 https://www.brainfacts.org/thinking-sensing-and-behaving/sleep/2023/how-blue-light-affects-our-ability-to-sleep-112723#:~:text=Artificial%20blue%20light%20emitted%20by%20smartphone%20screens%20can,hormone%20that%20helps%20induce%20drowsiness%20and%20regulate%20sleep.} from screens really does disrupt your body clock by interfering with melatonin production,^{27 https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071} the sleep hormone.

Blue light tricks your brain into perceiving daylight, causing difficulty falling asleep and diminishing sleep quality.

A study^{28 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/} has shown that reducing exposure to blue light from electronic devices before bedtime can improve your sleep quality and maintain a more stable circadian rhythm^{29 https://www.britannica.com/science/circadian-rhythm} , supporting healthy sleep patterns and enhancing your overall health.

Here’s how:

• Set a digital curfew: Use a bedtime reminder^{30 https://vclock.com/} to alert you when it’s time to relax and reduce screen time before sleep.
• Develop a pre-bedtime routine: Read, take a bath, or meditate to wind down, as we discussed before.
• Use blue light filters: Adjust device screens to warmer tones^{31 https://www.nextstep.doctor/do-warm-colored-lights-help-sleep/} .
• Keep devices out of the bedroom: Charge them in another room.
• Replace screen time with calming activities: Try reading or listening to calming music. If you must read digitally, I recommend using an e-ink reader which may have less blue light emission than typical phone screens.

Pro Tip: Try blue light-blocking glasses^{32 https://www.forbes.com/sites/forbes-personal-shopper/article/best-blue-light-blocking-glasses/?sh=1c3f995823fc} for better sleep if you use screens before bed. Blue light glasses^{33 https://www.businessinsider.com/do-blue-light-blocking-glasses-work-2018-11} absorb the light from electronics, helping you fall asleep faster.

Need more digital help? Here are some apps for reminders^{34 https://en.softonic.com/top/bedtime-reminder-apps-for-android#alarm-every-15-minutes} .

Avoid Stimulants

Studies^{35 https://www.nature.com/articles/s41598-021-84088-x} have shown that consuming stimulants, such as caffeine in the evening can delay sleep onset and reduce overall sleep duration. Other stimulants include chocolate or cocoa/cacao, caffeinated teas, and energy drinks.

Action Steps:

• Check labels: Watch out for hidden stimulants in foods, drinks, and supplements, like chocolate and certain teas.
• Go for substitutes: Pick decaf options^{36 https://crosslakecoffee.com/blog/decaf-coffee-before-bed/} , herbal teas^{37 https://amerisleep.com/blog/tea-for-sleep/} , or sparkling water instead of caffeinated drinks.

Reminder: If you’re struggling to eliminate caffeine completely, consider gradually reducing your intake over time to minimize withdrawal symptoms and make the transition easier.

Avoid Long Naps

While short naps can be beneficial, especially for those who are sleep-deprived, too much daytime sleep can make it harder to fall asleep at night.

A quick nap lasting 20-30 minutes^{38 https://today.tamu.edu/2023/08/29/short-naps-at-the-right-time-of-day-can-have-myriad-benefits/} can boost memory, productivity, lower stress, and support heart health. But napping longer, especially beyond 30 minutes,^{39 https://www.health.harvard.edu/staying-healthy/is-your-daily-nap-doing-more-harm-than-good} might put you into deeper sleep, making waking up harder and leaving you groggy. It might also disrupt your nighttime sleep.

Research has shown that too much daytime napping can mess up your body clock and make it harder to sleep well at night. While short naps can be helpful, timing and length matter.

Be mindful to avoid interfering with your nighttime sleep. Here’s how to do it:

• Find a comfy, quiet spot for napping. Invest in a good pair of noise-canceling earbuds or headphones if you have a lot of noise distraction during the day.
• Depending on how fast you fall asleep, you’ll want to set an alarm to ideally reach 20-minutes of sleep time. For example, if it takes 10 minutes to fall asleep, you may need to set an alarm for 30 minutes (this takes some experimenting to get right).

For more tips on nap optimization, you can check out resources like the National Sleep Foundation^{40 https://www.thensf.org/} for power napping or read our article: How Long Should I Really Nap? Here’s What Science Says

Avoid These Foods

Research^{41 https://pubmed.ncbi.nlm.nih.gov/32998085/} suggests that what, when, and how we eat can affect sleep quality and the likelihood of experiencing sleep problems. This highlights the need to pay attention to your food choices and your meal timing and composition for better sleep.

For example, avoid meals high in calories and spicy foods^{42 https://www.healthline.com/nutrition/foods-that-keep-you-awake} (due to its potential to trigger heartburn and acid reflux) close to bedtime, which can cause discomfort and disrupt sleep.

Here are some more tips to optimize your nutrition routine for better sleep:

• Eat foods rich in tryptophan^{43 https://pubmed.ncbi.nlm.nih.gov/33942088/} like turkey, eggs, and nuts to promote relaxation and better sleep
• Choose dietary carbohydrates^{44 https://trycloudy.com/en-th/blogs/news/5-tips-for-better-sleep?msclkid=eeb25f596a9916cf7522395067eb4878&utm_medium=cpc&utm_source=google} like whole grains, fruits, and veggies to regulate serotonin levels^{45 https://my.clevelandclinic.org/health/articles/22572-serotonin} and promote restful sleep.
• Add magnesium-rich foods^{46 https://www.hsph.harvard.edu/nutritionsource/magnesium/} such as spinach, almonds, and avocado to your diet to improve sleep quality

Incorporate (Gentle) Exercise

Studies^{47 https://pubmed.ncbi.nlm.nih.gov/20673290/#:~:text=Regular%20physical%20activity%20enhances%20overall%20sleep%20quality%2C%20but,this%20recommendation%20has%20not%20been%20adequately%20tested%20experimentally.} have shown how regular exercise can boost sleep quality, but cautioned against vigorous workouts close to bedtime, which might disrupt sleep. So, while exercise helps, timing matters.

Remember: It’s a good idea to play around with when and how intensely you exercise to maximize your sleep and well-being.

Here’s how to do it:

• Schedule exercise earlier: Finish workouts 2-3 hours before bed for better winding down.
• Choose gentle activities: For lighter exercise, opt for yoga, stretching, or walks in the evening.
• Avoid high-intensity workouts: Skip vigorous exercises^{48 https://www.medicalnewstoday.com/articles/intense-exercise-comes-with-risks-for-some-people-experts-caution#:~:text=New%20advice%20suggests%20that%20people%20with%20heart%20conditions,start%20with%20light%20walking%2C%20the%20new%20statement%20suggests.} close to bedtime to prevent sleep disruption (although for some people, it may benefit them!).
• Listen to your body: Pay attention to how exercise affects your sleep and adjust accordingly.
• Find the exercise timing^{49 https://blog.fitbit.com/exercise-better-sleep/#:~:text=Weight%20training%20can%20do%20good%20things%20for%20your,afternoon%20is%20ideal%20for%20strength%20training%2C%20says%20Collier.} and type that suits you best for quality sleep.

Try Herbal Teas

Research^{50 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738644/} has shown that herbal teas containing compounds like chamomile or valerian root can promote relaxation before bedtime. These teas, known for their calming properties, can help individuals wind down and prepare for sleep by inducing a sense of calmness and relaxation.

Chamomile tea^{51 https://draxe.com/nutrition/chamomile-benefits/} has been shown to improve sleep quality in older adults and postpartum women, while valerian root^{52 https://draxe.com/nutrition/valerian-root/} is known for its potential to aid in relaxation and sleep promotion.

Action Steps:

• Prepare tea without stimulants like sugar or caffeine, and avoid drinking it too close to bedtime.
• Sip slowly in a relaxing environment to enhance its effects.
• Make it a nightly routine, ideally an hour before bed.
• Pair with relaxation techniques like deep breathing or meditation.

For more options, you can explore brands like Yogi Tea^{53 https://www.yogiproducts.com/} or Traditional Medicinals^{54 https://www.traditionalmedicinals.com/} .

Use Lavender Oil

The aroma of lavender positively affects mood and reduces anxiety levels, leading to better sleep. Research has shown that inhaling lavender essential oil can reduce anxiety and improve sleep quality for chemotherapy patients, those in intensive care, and individuals with anxiety. 

Action Steps:

• Visit an online wellness store^{55 https://www.edensgarden.com/} or local wellness store^{56 https://findyourhealthyplace.com/store-locations/sun-prairie/} near you and select essential oils that resonate with you
• Add a few drops to your bathwater to incorporate them into your next bath for relaxation
• Or use them in a diffuser

Listen to These Sounds

Research^{57 https://pubmed.ncbi.nlm.nih.gov/2405784/} has shown that listening to calming music, nature sounds, or white noise^{58 https://www.sleepfoundation.org/noise-and-sleep/white-noise#references-81629} can indeed help drown out background noise and create a soothing sleep environment.

These sounds, such as rain^{59 https://rainymood.com/} , waterfalls^{60 https://soundcloud.com/relaxing-white-noise/waterfall-sound-for-sleeping-relaxation-stress-relief-75-minutes} , forest ambiance^{61 https://www.soundsnap.com/tags/forest} have been shown to have a relaxing effect on the mind and body, promoting a sense of calmness and aiding in falling asleep.

Action Steps:

• Choose soothing music, such as calming nature sounds, or slow classical pieces
• Aim for 60-80 beats^{62 https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979#:~:text=A%20normal%20resting%20heart%20rate%20for%20adults%20ranges,heart%20rate%20closer%20to%2040%20beats%20per%20minute.} per minute to match resting heart rate
• Keep volume low and consistent
• Integrate music into bedtime routine via speakers or headphones
• Listen for 30-45 minutes before bed consistently to establish a routine

Here are some effective sleep sounds to get better sleep:

• Chirping Crickets^{63 https://pixabay.com/sound-effects/ambience-crickets-chirping-in-very-light-rain-followed-by-gentle-rolling-thunder-10577/} : Crickets chirping create a peaceful outdoor vibe
• Gentle Rain^{64 https://pixabay.com/sound-effects/light-rain-109591/} : Soft rain mimics a soothing lullaby
• Ocean Waves^{65 https://pixabay.com/sound-effects/gentle-ocean-waves-birdsong-and-gull-7109/} : The repetitive crash of waves for a meditative state
• Rustling Leaves^{66 https://pixabay.com/sound-effects/rustling-leaves-6875/} : Wind-blown leaves evoke images of serene nature
• Crackling Fireplace^{67 https://pixabay.com/sound-effects/aachen-burning-fireplace-crackling-fire-soundswav-14561/} : A crackling fireplace brings warmth and coziness^{68 https://www.bbc.com/news/uk-england-devon-60840759}
• Melodic Wind Chimes^{69 https://pixabay.com/sound-effects/wind-chimes-161558/} : Wind chimes’ gentle tinkling harmonizes surroundings

Proper Sleep Posture

Proper posture^{70 https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4460&ContentTypeID=1} is not just about sitting and standing—it is also important when you’re asleep. Your back muscles and ligaments unwind and rejuvenate during sleep, so maintaining good posture is essential for safeguarding your back health.

A study^{71 https://sleep.biomedcentral.com/articles/10.1186/s41606-022-00073-x} in Applied Ergonomics has shown that good sleep posture and supportive bedding is important for better sleep and can reduce discomfort. Factors like mattress firmness, spinal alignment, and sleeping position72https://www.sciencedirect.com/science/article/abs/pii/S2352721815001400 are key for quality sleep and less back pain.

Action Steps:

• Keep your spine aligned: Maintain a neutral spine^{73 https://relaxtheback.com/blogs/news/neutral-spine-posture#:~:text=The%20following%20sleep%20tips%20can%20help%20you%20stay,back%20and%20relax%20leg%20muscles.%20…%20More%20items} while sleeping by ensuring your head, neck, and spine are in a straight line. Find a comfortable position whether you’re on your back, side, or stomach.
• Pick the perfect pillow: Choose a pillow that supports your neck’s natural curve and cushions your head. Look for memory foam^{74 https://www.nytimes.com/wirecutter/reviews/best-memory-foam-pillows/} , latex, or down alternative options that suit your sleeping position and preferences.

Extras: For side sleepers, keep your spine aligned by placing a pillow between your knees. This helps reduce strain on your hips and lower back. For stomach sleepers, opt for a thin pillow or no pillow at all to keep your neck in a more neutral position.

Say No to Alcohol

Alcohol might seem like a quick fix for sleep^{75 https://www.piedmont.org/living-real-change/how-does-alcohol-affect-your-sleep} , but it often results in poor quality sleep in the long run.

Alcohol slows down brain activity^{76 https://neuro.psychiatryonline.org/doi/10.1176/appi.neuropsych.16110307} as a depressant,^{77 https://www.britannica.com/science/depressant} which can induce relaxation and sleepiness. But, excessive consumption is associated with poor sleep quality and duration, often leading to insomnia symptoms^{78 https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167} , especially in those with alcohol use disorders.

Research^{79 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/} has shown that alcohol, despite its initial sedative effects, can disrupt your sleep cycle, making your overall sleep worse. It can interfere with the various stages of sleep^{80 https://www.hackensackmeridianhealth.org/en/healthu/2023/06/14/heres-how-alcohol-affects-your-sleep} , causing disturbances that result in poorer sleep quality.

To limit alcohol consumption before bedtime for better sleep quality:

• Set a drink limit: If you can’t stop cold-turkey, stick to just one glass of wine or beer.
• Pick a cut-off: Decide on a time to stop drinking in the evening, such as 7 P.M., to give your body time to process alcohol before bed.
• Swap it out with alternatives: Have non-alcoholic options handy like herbal tea, sparkling water, or fruit-infused water instead of alcohol.

Drink Less Water

How often do you get up at night? Research^{81 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/} suggests that reducing fluid intake before bedtime can help minimize getting up to go to the restroom at night, improving overall sleep continuity and quality.

Action Steps:

• Avoid drinking too much fluid before bedtime
• Avoid drinking too much at least an hour before bedtime to improve sleep continuity and quality.
• Stay hydrated throughout the day to prevent excessive nighttime thirst.

Make Your Bedroom Dark

Research^{82 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/} has shown that light, particularly blue light, suppresses melatonin levels^{83 https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071} , especially in the evening hours, impacting various physiological processes^{84 https://www.ncbi.nlm.nih.gov/books/NBK482512/} related to sleepiness. That’s why keeping your bedroom dark is important for creating a good sleep environment.

Action Steps:

• Dim lights as bedtime nears to signal your brain it’s time to wind down
• Cut blue light exposure by turning off screens and setting smartphones to nighttime mode
• Have trouble sleeping when it’s near dawn? Use blackout curtains or lower shades to maintain darkness

Cold > Hot

Did  you know that as you drift off, your body naturally cools down, signaling it’s time for rest?

 This cooling effect helps facilitate the body’s natural sleep-wake^{85 https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle} cycle by promoting relaxation and preparing the body for restful sleep.

Action Step: For better sleep, shoot for 60-67 degrees^{86 https://sleep.report/best-temperature-for-sleep/} Fahrenheit. This cooler temperature helps you doze off quicker, stay asleep longer, and wake up feeling more refreshed. It also helps your body regulate its temperature naturally, minimizes sweating at night, and just makes you feel cozy, all adding up to a better night’s sleep.

Pro Tip: Invest in breathable, moisture-wicking bedding^{87 https://wickedsheets.com/} for better sleep in a cooler room.

Reduce Noise

Noise ranks as the second biggest environmental factor affecting health, right after air pollution, according to the World Health Organization^{88 https://www.who.int/tools/compendium-on-health-and-environment/environmental-noise/} .

A quiet environment is much more helpful to have a more peaceful night of sleep. So, reducing noise in your bedroom at night can boost your deep sleep and decrease disruptions.

Action Steps:

• When it’s time for bed, turn off all external sounds, such as TV or radio.
• If you live on a busy street, try products that can help to reduce or mask distracting noise, such as earplugs^{89 https://www.medicalnewstoday.com/articles/best-ear-plugs} or noise-canceling headphones^{90 https://www.zdnet.com/article/best-noise-canceling-headphones/} .

Pro Tip: White noise machines^{91 https://www.nytimes.com/wirecutter/reviews/best-white-noise-machine/} are great for improving sleep by drowning out disruptive noises, especially handy in noisy environments like cities or apartments.

Practice Mindfulness

Mindfulness^{92 https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726} is the practice of bringing attention and awareness to the present moment which involves focusing on breathing, sensations, thoughts, and emotions without judgment. It’s a way to step out of the constant stream of thoughts we usually have and trigger a relaxation response, which can help improve sleep.

Mindfulness can help individuals develop a stronger mind-body connection and improve their overall sleep quality when practiced consistently.

Here are some practices to improve your sleep through mindfulness:

• Body scan meditation: Lie down comfortably and focus on different parts of your body, releasing tension to relax and improve sleep.
• Deep breathing exercise: Inhale deeply through your nose, hold briefly, and exhale slowly through your mouth to reduce stress and prepare for sleep.
• Gratitude practice^{93 https://wellbeing.jhu.edu/blog/2021/11/09/how-to-cultivate-a-gratitude-practice/} : Spend a few minutes before bed reflecting on positive aspects of your life to shift your mindset and promote better sleep through reduced stress.

To keep yourself more calm, try this: 30 Mindfulness Activities To Keep Your Mind Calm

Don The Sleep Mask

A sleep mask^{94 https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks} , also known as an eye mask, is a cheap and effective tool that blocks out light, aiding better sleep. Sleep masks are used for more than just business class flights and car napping. They’re excellent for regular nighttime as well!

Masks block the light while helping you keep your eyes shut.

A study^{95 https://www.center4research.org/buy-nice-sleep-mask-investment-health/} in the Journal of Sleep Research (2011) has suggested that wearing a sleep mask can boost melatonin production^{96 https://my.clevelandclinic.org/health/articles/23411-melatonin} and enhance sleep quality, especially for those exposed to artificial light at night, leading to better rest and improved health.

Sleep masks offer several advantages preventing insomnia:

• Unlike some medications, sleep masks are not addictive or habit-forming.
• Sleep masks help protect the delicate skin^{97 https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.791342/full} around your eyes.
• Compared to investing in blackout curtains or removing electronics, sleep masks are a much cheaper option for achieving complete darkness in your bedroom.
• Sleep masks can help combat eye dryness^{98 https://www.medicalnewstoday.com/articles/eye-mask-for-dry-eyes} caused by dust, pollen, and dry air.
• Some people who suffer from migraine^{99 https://www.medicalnewstoday.com/articles/migraine-and-light-sensitivity} find relief from bright light sensitivity with the use of sleep masks.

Change Sheets Frequently

Dirty sheets could affect your sleep throughout the night, triggering asthma or allergies.

Dust mites^{100 https://aafa.org/allergies/types-of-allergies/insect-allergy/dust-mite-allergy/} in your bed can make asthma and allergy symptoms worse. Frequent exposure to pollutants can trigger allergic rhinitis,^{101 https://my.clevelandclinic.org/health/diseases/8622-allergic-rhinitis-hay-fever} resulting in nasal congestion^{102 https://my.clevelandclinic.org/health/diseases/17980-nasal-congestion} , or provoke severe asthma attacks, disrupting sleep at night.

Managing dust mites in your home, especially in bedding areas, through strategies such as washing bedding in hot water, using mite-proof covers^{103 https://www.bustle.com/life/best-dust-mite-covers} , and reducing humidity levels, can help alleviate allergy and asthma symptoms, promoting better sleep and overall respiratory health

When cleaning the house:

• Dust surfaces weekly with a damp cloth and vacuum using a HEPA filter^{104 https://www.bing.com/search?q=HEPA+filter&cvid=958b970f7a114b47ae0794a335bc8cba&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBBzIyOGowajmoAgCwAgA&FORM=ANAB01&PC=NMTS} to minimize dust
• Use furniture polish^{105 https://www.goodhousekeeping.com/home-products/g2954/best-furniture-polishes-2015/} to reduce dust and allergens
• Wear a mask while cleaning
• Keep closets clean and doors closed to minimize dust buildup
• If possible, leave the house during cleaning to avoid exposure to cleaning agents
• Wash stuffed toys weekly and keep them off beds
• Consider an air purifier if you have cats or dogs

Pro Tip: Set a regular schedule for changing your sheets, aiming to wash them at least once a week or more frequently if needed, particularly if you suffer from allergies or asthma.

Say No to Tobacco

Tobacco use has been linked to a long line of health issues and poor sleep is another one on the list.

Tobacco use not only poses serious risks to your overall health but can also have detrimental effects on your sleep quality. Research^{106 https://www.bing.com/search?q=Research+has+shown+a+clear+link+between+smoking+or+chewing+tobacco+and+various+sleep+disturbances%2C+including+difficulty+falling+asleep%2C+fragmented+sleep%2C+and+sleep+apnea.&cvid=909a1fe3930443919bfca433c4253f71&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBBzIzNGowajGoAgCwAgA&FORM=ANNTA1&PC=NMTS} has shown that smoking or chewing tobacco can cause difficulty falling asleep, uninterrupted sleep^{107 https://www.sleepfoundation.org/sleep-deprivation/interrupted-sleep} , and sleep apnea^{108 https://www.bing.com/search?q=sleep+apnea&cvid=b2f025dcb2524f25897176fe3f12a29e&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBBzIxN2owajSoAgCwAgA&FORM=ANAB01&PC=NMTS} .

Here’s why kicking the habit can lead to better sleep:

• Quitting Nicotine provides better sleep: Nicotine disrupts sleep and relaxation. Quit smoking or chewing tobacco to eliminate its stimulating effects^{109 https://www.lung.org/research/sotc/by-the-numbers/8-ways-your-health-improves-when-you-quit-smoking} and improve your ability to fall asleep smoothly.
• Breathe easier: Smoking worsens respiratory health, increasing risks of conditions like COPD^{110 https://www.mayoclinic.org/diseases-conditions/copd/symptoms-causes/syc-20353679} and asthma that can disrupt breathing during sleep. Quitting smoking can reduce sleep-related issues, such as snoring and sleep apnea^{111 https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631} .
• Improve sleep quality: Tobacco disrupts sleep patterns^{112 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9858764/} which can lead to poorer sleep quality.

Pro Tip: Seek support from healthcare professionals^{113 https://www.naadac.org/} or smoking cessation programs^{114 https://www.cdc.gov/tobacco/quit_smoking/index.htm} to help you quit smoking or chewing tobacco successfully. Remember, quitting tobacco not only benefits your sleep but also contributes to your long-term health and vitality.

Have a Bath with Epsom Salt Before Bed

Stress reduces magnesium levels^{115 https://www.bing.com/search?q=magnesium+levels&cvid=f9a4214533004cd480df6516d504fe9e&gs_lcrp=EgZjaHJvbWUyBggAEEUYOdIBBzIzMWowajGoAgCwAgA&FORM=ANNTA1&PC=NMTS} in the body, which is important to ensure a healthy nerve system. Magnesium Sulfate (also called Epsom salt) is a natural remedy that can help reduce stress.

Taking a pre-bedtime soak with Epsom salt^{116 https://www.medicalnewstoday.com/articles/epsom-salt} might help you unwind and sleep better. Epsom salts contain magnesium and sulfate that can ease muscle tension, relieve pain, and promote relaxation, potentially improving your sleep quality.

Unsure about using Epsom salts in your bath? Just follow these steps:

• Add 2 cups of Epsom salt to your regular-sized bathtub
• PouR Epsom salt to warm water as it runs
• Relax in an Epsom salt bath for 15–30 minutes up to 1 hour

Give it a try and experience the rejuvenating benefits for yourself!

Use a Weighted Blanket

Weighted blankets^{117 https://pubmed.ncbi.nlm.nih.gov/36184925/} provide gentle pressure that can promote feelings of security and relaxation, helping some people fall asleep faster. If you’re unfamiliar with weighted blankets, they’re just like normal blankets, but heavier!

In fact, one study^{118 https://pubmed.ncbi.nlm.nih.gov/36184925/} found that participants using a weighted blanket experienced reduced insomnia symptoms and improved sleep quality compared to those using regular blankets! Neat, right?

Pro Tip: For ideal comfort, aim for a weighted blanket around 10% of your body weight. They’re available in weights from 7 to 25 pounds^{119 https://www.sleepfoundation.org/best-weighted-blankets} , and common sizes include twin, full, queen, and king. Child and travel sizes^{120 https://reviewed.usatoday.com/sleep/best-right-now/the-best-weighted-blankets} are also offered by some brands.

The Sleep Cycle (Explained)

Different stages of sleep contribute to feeling refreshed upon waking up. Knowing these stages also helps how sleep issues like insomnia^{121 https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167} and sleep apnea^{111 https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631} can affect your everyday routine. 

This multi-stage process involves two main types: REM (rapid eye movement) sleep and non-REM sleep.

Non-REM Sleep: This type of sleep is divided into three stages.

• Stage 1: Transitional phase, marked by slowed breathing and heartbeat, muscle relaxation, and lowered body temperature.
• Stage 2: Deeper relaxation with bursts of rapid brain waves called sleep spindles and K-complexes.
• Stage 3: Deep sleep with slow, high-amplitude brain waves (delta waves), crucial for physical restoration and health.

REM Sleep:

• Increased brain activity, rapid eye movements, and vivid dreams.
• Brain waves resemble wakefulness.
• Temporary muscle paralysis, except for vital functions like breathing.
• Associated with emotional memory processing, learning, and creativity.

Knowing these stages can help you optimize your sleep patterns, especially if you’re tracking your sleep! When you get enough deep and REM sleep cycles, this can lead to improved cognitive function^{122 https://wellbeing.jhu.edu/blog/2021/11/09/how-to-cultivate-a-gratitude-practice/} and better emotional regulation.

Frequently Asked Questions (FAQs) on Getting A Better Sleep

Is there a recommended duration for napping during the day?

While short naps can be beneficial for boosting energy and productivity, it’s important to limit daytime naps to around 20-30 minutes to avoid interfering with nighttime sleep patterns. Napping longer than this duration may lead to grogginess and disrupt nighttime sleep.

Key Takeaways on Improving Sleep

Remember, sleep is essential for your health and well-being. It’s when your body repairs, consolidates memories, and regulates emotions.

Here are some key takeaways to help you sleep better and live better:

• Consequences of Sleep Deprivation: Sleep deprivation isn’t just about sacrificing sleep for more waking hours. It leads to memory issues, lack of focus, and emotional instability. Consistently not getting enough sleep can harm your mental health, making you more prone to depression and anxiety.
• Benefits of Good Sleep: Recognize the value of good sleep to maximize performance. It’s key to improving mood, boosting focus, and enhancing productivity. Moreover, it’s your body’s first line of defense against stress and illness.
• Tips for Better Sleep:
  • Establish a consistent bedtime routine for better sleep quality.
  • Reduce screen time before bed to help your brain unwind.
  • Avoid caffeine and nicotine close to bedtime.
  • Take strategic naps during the day to recharge effectively.
  • Manage late-night snacking and stay hydrated.
  • Exercise during the day for improved sleep at night.
  • Use relaxation techniques like herbal tea, aromatherapy, and mindfulness.
  • Create a comfortable sleep environment with proper posture and hygiene.
  • Read before bed to relax your mind.
  • Consider sleep aids like weighted blankets or blackout masks for added comfort.

Sleep better, live better—-it’s time to make your sleeping habits healthier. Say goodnight to sleep struggles and hello to restful nights and energized mornings!
Are you a neurotic individual? Sometimes, our personalities can play a role in how we experience sleep quality. Interested to find out your personality? Read on: Big 5 (OCEAN) Personality Test

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