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. It can also increase disease risk in both adults and children.
In contrast, good sleep can help you eat less, exercise better, and be healthier.
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.
If you want to optimize your health, getting a good night’s sleep is one of the most important things you can do.
Here are 15 evidence-based tips to sleep better at night.
1. Increase bright light exposure during the day
Your body has a natural time-keeping clock known as your circadian rhythm.
It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep.
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.
Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.
2. Reduce blue light exposure in the evening
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
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.
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.
- 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.
3. Don’t consume caffeine late in the day
Caffeine has numerous benefits and is consumed by 90% of the U.S. population.
A single dose can enhance focus, energy, and sports performance.
However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
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.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
4. Reduce irregular or long daytime naps
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.
If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual.
5. Try to sleep and wake at consistent times
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.
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.
6. Don’t drink alcohol
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.
It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm.
7. Optimize your bedroom environment
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.
Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.
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.
8. Set your bedroom temperature
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.
Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.
9. Don’t eat late in the evening
Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.
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.
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.
10. Relax and clear your mind in the evening
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.
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.
11. Take a relaxing bath or shower
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.
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.
12. Rule out a sleep disorder
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.
This condition may be more common than you think. Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers.
If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.
13. Get a comfortable bed, mattress, and pillow
Some people wonder why they always sleep better in a hotel.
Apart from the relaxing environment, bed quality can also affect sleep.
A new (and good) mattress and bedding can be all you need to start sleeping better. Additionally, poor quality bedding can lead to increased lower back pain, neck pain, and body stiffness.
The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference.
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.
14. Exercise regularly — but not before bed
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.
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.
15. Don’t drink any liquids before bed
Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.
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.
The bottom line
Sleep plays a key role in your health. 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.
DISCLAIMER: These posts should not be used to self-diagnose or self-treat any health, medical, physical or psychiatric condition. Information shared via posts does not replace professional healthcare advice specific to your condition and needs. If you are unsure whether you would benefit from implementing tools discussed in these posts, please contact your healthcare provider.