15 Tips To Sleep Better That You Need To Know

Medically reviewed by G. Liakeas, MD FACT CHECKED

Sleep quality is essential in maintaining physical and emotional well-being. Sleep disruption could impact your overall health negatively.

You might see the adverse effects on your weight, productivity, and emotional stability. An unhealthy lifestyle pattern could be one of the reasons for not getting proper sleep at night.

It is also believed that sleep quality and weight loss are also related. It plays an essential role in maintaining a proper weight and burning additional fat from the body. Not only this, improper sleeping could affect your heart health, immune system, and proper body functioning.

Tips to sleep better

Here are the following ways by which you could improve your sleep quality and these would also help you to sleep better at night.

  1. Expose  Yourself To Strong Sunlight In The Morning

    Waking up early in the morning has its benefits. Try out doing your morning breakfast or drinking morning tea or coffee near the window so that you may get morning sunlight.

    It would help you get that morning energy and refreshes your body.

    Use your breaks from work, and spend your free time in the day’s sunlight. As morning sunlight improves the quality of sleep.

  2. Include Exercise In Your Daily Life

    Exercise is important for health, but it could also improve your sleep. Exercise causes your body to become exhausted and releases endorphins or “feel-good” hormones.

    Promoting health through a regular exercise routine controls hormone production and internal functions to lessen anxiety and insomnia and support a healthy circadian rhythm.

    People who exercise before bedtime tend to fall asleep more quickly, wake up less frequently, and overall sleep better and longer.

    Additionally, exercising outside in the sunshine enhances your sleep-wake cycle and makes you feel more alert afterward.
  3. Avoid Caffeine Before Bed

    As a stimulant, caffeine serves to prevent you from falling asleep. Caffeine could stay in your system for nearly half a day, so it should be avoided in the afternoons and evenings.

    This includes energy drinks, soda, coffee, green tea, and other caffeinated beverages.

    Additionally, keep an eye out for sneaky sources of caffeine such as chocolates and other sweet snacks sometimes resulting in an energy boost and could affect how well you sleep at night.

    Decaf beverages and light healthy meals in the second half of your day may get you better sleep.

  4. Don’t Drink Alcohol Before Bed

    Even though a nightcap could make it easier for you to nod off, that doesn’t guarantee you’re getting enough sleep.

    Alcohol has several detrimental effects on the quality of your sleep. For instance: Melatonin synthesis is inhibited by alcohol. You have less REM sleep as a result of it.

    Since REM sleep is the deepest stage of sleep, less of it results in poorer sleep quality and greater fatigue the next day. It may cause you to urinate more frequently.

     Therefore, drinking alcohol before bed will probably cause you to wake up more frequently at night to use the restroom, which will further impair the quality of your sleep.

  5. Take A Shower Before Going To Bed

    The shower is cold in the morning and hot in the evening. Take a hot shower before bed to unwind your muscles and encourage sleep.

    However, a morning cold shower could help you wake up and start your day. Hot showers may help with sleep because they relax tight muscles and boost blood flow. 

    On the other hand, taking a cold shower stimulates the nervous system, which increases attentiveness.

    Avoid taking a shower that is overly hot or cold. High temperatures could be uncomfortable and disrupt sleep.

  6. Establish A Sleep Schedule

    Establishing a timetable for yourself is another simple approach to training your body to go to sleep (and remain asleep) every night.

    Going to bed and waking up at different times every day confuses our bodies and prevents us from ever establishing a true sleep schedule. Our circadian rhythm functions best when it adheres to a routine.

    Even on the weekends and days you just want to relax in bed, maintaining a tight bedtime and wake-up schedule maintains your sleep-wake cycle functioning normally and could prevent sleep issues.

  7. Establish A Consistent Bedtime Schedule

    Establishing a regular bedtime routine and appropriate sleep hygiene practices to reinforce a regular sleep schedule. Spend the final hour or two of the night relaxing and getting ready for bed.

    Put electronics away, forget about work and other obligations, and utilize this time to get a few things done for yourself and your sleep health.

    Following the same bedtime ritual, every night could train your brain to get ready for sleep at the same time every day.

    Regardless of whether you choose to take a bath and journal before bed or squeeze in some light stretching and a shower.

    Eventually, you’ll be yawning and feeling sleepy even before your head reaches the pillow.

  8. Restricted Daytime Naps

    It should go without saying that daytime naps may interfere with nocturnal sleep, so if you regularly take naps and find it difficult to sleep well at night, cutting back on your daytime naps is a smart start.

    And if you really must take a quick nap in the middle of the day, schedule your naps six to seven hours in advance and keep them to no more than 20 to 30 minutes.

    Even if they have a minimal effect on your midnight sleep, earlier power naps are best avoided when you’re trying to enhance your nighttime sleep habits.

  9. Gradually Adjust Your Schedule

    When you need to adjust your sleep schedule, it is best to do it gradually over time with a maximum variation of 1-2 hours every night.

    This makes it easier for you to keep to your new schedule and allows your body to acclimate to the changes.
  10. Digital-free bedtime

    We should relate sleeping in the bedroom with this space. You should make an effort to keep your bedroom as distraction-free as possible.

    It is advisable to dine in a different room and conduct social media and TV viewing there. As a result, your bedroom will be a distraction-free place for you to unwind.

    Avoid devices and electronics including TVs, computers, phones, and tablets. Melatonin is a hormone that promotes sleep, and the backlit “blue light” displays inhibit its production.

    Melatonin suppression disrupts sleep. To lessen their effect on your ability to sleep, stop using these devices two hours before bed.

  11. Immediately Before Going To Bed, Stop Drinking Water

    You might wake up in the middle of the night (perhaps more than once) to use the bathroom if you drink water right before bed.

    Make sure you drink enough water during the day so you could stop drinking at least two hours before your nighttime routine.
  12. Have An Orgasm

    The ability to sleep better is one of the sex’s many health advantages.

    Sex causes a rush in hormones like oxytocin and serotonin to be released, which may make you feel more at peace and make it easier for you to fall asleep at night.

    Additionally, masturbating could provide the same advantages even if you are single.

  13. Get Up If You Couldn’t Sleep

    On some evenings, it may be difficult to fall asleep or stay asleep. You might turn over in bed, check the time, count sheep, and become irritated.

    If you’ve been tossing and turning for 20 minutes or more, get out of bed and do something calming, such as reading, writing, listening to music, or meditating. Return to bed after that and try again.

  14. Meditate

    Anyone who is attempting to obtain a good night’s sleep could benefit from meditation, but it is especially beneficial for those who have difficulties sleeping due to anxiety.

    You focus on deep breathing and relaxation while tuning into the present moment when meditating.

    As a result, you may be able to relax and sleep more easily. There’s even a specific type of meditation called sleep meditation designed to help you fall asleep more easily.

  15. Regular Medical Checkups

    To avoid mistaking stress or a lack of a comfortable location to sleep for an underlying health issue, make sure to obtain frequent tests.

    Prioritizing your health might enable you to keep a balance in all facets of your life.

Final Thoughts

Having problems getting to sleep or staying asleep could be irritating. However, you could change your routine to be ready for sleep by being mindful of your sleeping habits.

Exercise will help you sleep better at night. By working out in the morning, you may control your body’s natural cycle of sleep and wakefulness.

It will be easier to do because your body will get used to waking up and going to bed at the same time every day.

Avoid daytime naps if you have trouble falling asleep at night. Keep the lights modest and avoid using bright lighting when it’s time to go to bed. As a result, your body will be more prepared for sleep.

To create a peaceful resting environment, make sure your bed, pillows, and blankets are all comfortable.

Caffeine is a stimulant that could help you stay awake. In the afternoon, stay away from coffee if you have trouble going asleep.

If you do drink, do it in moderation and avoid having it soon before bed. Smaller, nutritious meals or snacks that are high in protein, carbohydrates, and good fats may help you sleep better.