What better way to start the day than with a good night’s sleep? But for some of us, even though we try our best to get better sleep at night, it just doesn’t happen.
It can be hard to fall asleep easily. We toss and turn all night wondering what we can do better in order to sleep better.
Well, worry no more! In this blog, you will find 24 ways that have been scientifically proven (or anecdotally backed) to help you get better sleep at night.
And they’re so easy – anyone can implement them! Read on for our 24 tips for better sleep.
Tip for Better Sleep #1: Circadian light
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.
Some different devices to check out for natural light to add to your sleep routine are:
- Amber glasses (blue light filters)
- F.lux
- Twilight desktop software
- Clothes that don’t block blue light, like white clothing in the daytime and amber at night
- Curtains to block out bright lights during the day so you can get better sleep at night
Tip: Expose yourself to natural light for at least 20 minutes each day. Try taking a quick walk outside or opening up your blinds during daylight hours.
Tip for Better Sleep #2: Room temperature
Temperature has a big effect on our sleep. Studies show that people are more likely to fall asleep when it’s cooler outside and wake up at an earlier time than they would otherwise.
Personally, in addition to keeping our bedroom cool, I like to take a quick cold shower before bed. Beyond the many health benefits of cold exposure, this helps cool my body down naturally and prepare it for a better night’s sleep.
Tip: Try sleeping in cool temperatures for better sleep! Set the room temperature to a cooler setting or invest in some cooling accessories like fans, eye masks, and humidifiers.
Tip for Better Sleep #3: Your alarm clock settings
Your alarm clock plays an important role in your sleep cycle. When it goes off, you’re usually jolted awake with a startle reflex that leaves you feeling groggy. This is because most alarm clocks do not work with your sleep cycles, and can wake you from a stage of deep sleep.
Tip: Try a sleep cycle alarm clock. These clocks wake you in your lightest sleep stage, helping you feel more rejuvenated when you wake up.
Tip for Better Sleep #4: Remove alarm misfires
Make sure your alarm is not set for less time than usual. This way you can wake up more naturally than by the startling morning beeping. Additionally, turn off those pesky notifications on your phone that can be so distracting.
Tip: Turn off all notifications on your device during time periods where you’re trying to get better sleep.
Tip for Better Sleep #5: Move your phone
Electronic devices emit artificial blue light which can disrupt the natural rhythm of your circadian clock. When you disrupt your sleep, it can affect your mood and concentration. Place it away from where you sleep and use a nightlight in its place to get better sleep.
Tip: Keep it hidden and away from you when not in use!
Tip for Better Sleep #6: Electronics
Electronics hinder the quality of your sleep. It’s best to stop using them at least 30 minutes before bedtime and use a night light in its place for the final hour or so before you go to sleep.
The main electronics to avoid before sleep are:
- laptops
- smartphones
- tablets
- TVs
Tip: Give yourself ample time by turning off your devices one hour prior!
Tip for Better Sleep #7: Sleep wake cycle
Pay attention to your sleep-wake cycle. It’s necessary to go through all stages of deep, restful sleep in order for your body to recharge and rejuvenate properly.
Your sleep should be in two parts:
- A short period of deep and restful sleep
- Longer periods of shallow sleep
Tip: Ensure that you’re going through each stage as it takes place!
Tip for Better Sleep #8: Your sleep schedule
Controlling your sleep schedule is another important factor. Make sure to go to bed and wake up at the same time every day, this will help your body know when it’s supposed to be asleep or awake.
*Note: it’s best not to take naps during the day. This will throw off your circadian rhythm more than you might think!
Tip: Try to go to bed and wake up at the same time each day so your body can get on a healthy sleep schedule!
Tip for Better Sleep #9: Cardio
We all know regular exercise is a great habit for our bodies and minds – but it can also help us sleep better as well. Just make sure you’re not exercising too close to bedtime, as this can actually make it harder to fall asleep. If you can, try to schedule your workout sessions so that you’re done with them at least 3 hours before your usual bedtime. Studies show that this can reduce the time it takes to fall asleep and help you get better quality sleep.
Tip: Try going for a run during daylight hours if you’re having trouble sleeping!
Tip for Better Sleep #10: Nature
Try to get outside as much as the weather and your schedule allows. Even if this just means going for a quick 10 minute walk around the block between meetings. If you’re able, taking business calls while out for a walk can be a great way to integrate healthy practices into your workday as well.This can help regulate our circadian rhythm naturally. It can even reduce stress levels which can improve sleep quality over time. Falling asleep to the sound of crickets is a great way to get your restorative sleep!
For those who are able to spend even more time outdoors, check out the Japanese practice of forest bathing. Simply put, forest bathing involves ditching all your devices and taking time to experience nature through your 5 senses. Forest bathing has been proven to reduce depression, fatigue, anxiety, and confusion. Taking time to connect with nature is a great way to increase your dopamine levels and relax.
Tip: Try going outside in nature as often as possible for better quality sleep.
Tip for Better Sleep #11: Air quality
It’s important that the air quality in your home is great. If the air isn’t healthy, it can affect sleep patterns and cause you to wake up in the middle of the night due to a stuffy nose or dry throat. Poor air quality can cause sleep problems.
Tip: Keep your bedroom well-ventilated by opening windows at least once every day! If it’s too hot or cold outside to open your windows, investing in a quality air purifier for your home can be another great way to reduce indoor air pollution.
Tip for Better Sleep #12: Sleeping position
Some people find it’s easier to fall asleep on their back while others prefer to go on their side or stomach. There is no “best” position for sleep, you’ll need to find what’s best for your body and try it out!
Tip: Try sleeping in different positions until you find one that suits you the best.
Tip for Better Sleep #13: Chamomile tea
Some foods can help you get a better quality sleep such as chamomile tea. Chamomile tea contains melatonin which is an amino acid that helps regulate the body’s circadian rhythm. This keeps us in tune with our natural 24-hour light/dark cycle.
Tip: Try drinking chamomile tea before going to sleep for better quality rest.
There are a number of factors that can cause disrupted sleep patterns. It’s important to figure out what might be affecting you most so you can get back on track with sleeping well.
This is just the beginning! Keep reading for more tips…
Tip for Better Sleep #14: Cherries
Eating cherries can help reduce the effects of sleeplessness. It’s best to eat them at least one hour before bedtime so your body has time to digest them before going to sleep.
Tip: Try eating a handful of cherries before bed for better quality sleep.
Tip for Better Sleep #15: Meditation
A regular meditation practice can be great for improving your quality of sleep, reducing stress levels and even regulating the hormones that are out of balance when you’re not getting enough restful shuteye!
Tip: A few minutes each day of meditation can help you get better sleep at night.
Tip for Better Sleep #16: Warm bath
Late in the day, a warm bath can help prepare the body for sleep and even help you sleep. This is a great way to relax and calm yourself before going into bed. For an added calming effect, try adding some Epsom salts to your bath.
Tip: A relaxing bath late in the day will be a helpful tool to get better sleep at night!
Tip for Better Sleep #17: Chill with lavender oil
Improve your sleep with lavender oil. This is a natural ingredient that can help regulate circadian rhythms. It also reduces anxiety levels which are often raised from poor sleep quality.
Below are ways to incorporate lavender oil close to bedtime:
- Place a few drops on your pillow
- Add it to your bathwater
- Sprinkle it in the room before bedtime
Tip: Add lavender essential oils to your bedtime routine for better rest!
Tip for Better Sleep #18: Apple cider vinegar (ACV)
Give this old-fashioned remedy a try for improved health and better sleep! ACV is a natural ingredient that can help balance the pH levels in your body and make sure it’s ready to sleep.
Here are ways to consume apple cider vinegar:
- Add a tablespoon to your dish before eating
- Add one or two tablespoons of ACV in water and drink it before bedtime
- Drink the juice from an entire raw apple with some lemon, honey, and hot water
Tip: Try drinking one tablespoon of apple cider vinegar before bed for better quality rest.
Tip for Better Sleep #19: Cinnamon milk
As a natural sleep aid, and if your body tolerates diary, try drinking cinnamon milk before bed! The cinnamon works to help regulate blood sugar levels.
Tip: Try making some warm cinnamon milk before going into bed for better quality rest at night!
Tip for Better Sleep #20: Light dinner
Don’t eat a heavy meal before bed. Foods with high carbs can cause indigestion (not to mention weight gain). The best time to eat is about 3 hours before bedtime. If you are still wanting a late night snack, pick something light and healthy. For example, apples and peanut butter, or avocado toast.
Tip: Try to follow the phrase “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Put your big, heavy meals at the start of your day for better digestion.
Tip for Better Sleep #21: Bath salts
A hot bath in the evening or at night time can be a great way to unwind from stress and anxiety to gain better sleep. Add some bath salts to help your body relax and ease the muscles!
Below are bath salts known to help sleep apnea and provide better sleep:
- Magnesium
- Camphor
- Epsom salt
Tip: Try a hot bath before bed for better quality rest at night with natural bath salts.
Tip for Better Sleep #22: Tryptophan-rich foods
Foods that are rich in tryptophan can help you get more restful sleep. By boosting serotonin levels, these foods help calm you down and promote relaxation.
The following foods are rich in tryptophan:
- turkey
- chicken
- milk and cheese
- banana
- pineapple
- avocado
- spaghetti squash
- pumpkin puree
- oatmeal
- dried figs
- dates
- prunes
Tip: Get more sleep with tryptophan-rich foods before bedtime!
Tip for Better Sleep #23: Warm milk with honey (or cinnamon)
This is a great way to get better quality sleep at night by helping your body produce melatonin. Melatonin regulates the natural circadian rhythm. As an added bonus, it is high in calcium.
Tip: Try warm milk and honey before bedtime.
Tip for Better Sleep #24: Limit caffeine
For good sleep, it is important to limit your caffeine intake before bedtime. The effects of caffeine can take up to six hours. So, even if you drink coffee in the afternoon or evening, it’s still going to affect your sleep quality at night.
Here are high caffeine products to avoid:
- coffee
- tea
- energy drinks
- chocolate
- cocoa powder
- most dark chocolate bars
Tip: Avoid caffeine before bedtime to sleep better. Limit your intake or switch to decaf coffee in the late afternoon. Personally, I stop any caffeine intake at least 8 hours prior to my target bedtime. For me, this usually means around 2 pm. Because caffeine has such a long half-life, it can still negatively affect your sleep quality hours after your last cup.
A good night’s sleep is vital for all of us! If you are struggling to sleep well, and looking for tips to go to sleep, we hope these tips provided you with some answers.
For more health tips and guides, check out Peak Human Health!