Tips for Better Sleep
6 Steps to Better Sleep
1. Keep a Regular Sleep Routine
Go to bed and get up at the same time every day to help your body set its internal clock. This supports your natural sleep-wake cycle and can improve sleep quality. Most adults need at least seven hours of sleep, but usually no more than eight hours in bed are needed to feel rested.
If you can’t sleep after 20 minutes, get up and do a quiet activity like reading or listening to soft music until you feel tired. Return to bed when sleepy to build good sleep habits without creating extra stress at bedtime.
2. Watch Eating and Drinking Habits Before Bed
Eating a large or heavy meal close to bedtime can make you uncomfortable and disturb your sleep. Going to bed hungry or overly full may also make falling asleep harder. Caffeine, nicotine, and alcohol can all affect sleep quality:
| Substance | Effect on Sleep |
|---|---|
| Caffeine | Can cause trouble falling and staying asleep |
| Nicotine | Acts as a stimulant; delays falling asleep |
| Alcohol | May cause early drowsiness, but disrupts deep sleep |
Avoid these substances for several hours before bed. Choose light snacks and limit evening drinks to help prevent sleep problems and nighttime awakenings.
3. Make Your Bedroom Sleep-Friendly
Create a quiet, dark, and cool bedroom for the best sleep. Set up your bedroom to feel calm and relaxing—like a restful cave. Use room-darkening shades, earplugs, or fans to block light and noise. Limit screen time on phones and TVs at least an hour before sleep to reduce light exposure that can interfere with your body’s natural clock.
Tips for a Calming Bedtime
- Read a book or do other quiet activities.
- Play soft background sounds if needed.
- Try deep breathing or gentle stretches.
Use your bed for sleep and intimacy only to help your mind connect the bedroom with relaxation, not stress or work.
4. Shorten and Time Daytime Naps Wisely
Long or late naps during the day can make falling asleep harder at night. Keep naps under 60 minutes and schedule them earlier in the day to avoid disrupting your sleep cycle. If you work night shifts, a late afternoon nap may help, but for most people, saving tiredness for bedtime supports better sleep.
Key Points About Napping
- Keep naps brief (under one hour).
- Nap earlier in the day.
- Avoid late naps unless needed for shift work.
5. Move Every Day, but Not Too Late
Daily physical activity helps you fall asleep faster and can deepen sleep. Even light activities like walking or stretching are helpful. Spend some time in natural light during the day to support your body’s inner clock.
If you exercise right before bed, you might feel more awake and have trouble falling asleep. Finish workouts several hours before bedtime so your body can settle down and you can follow a healthy bedtime routine.
Physical Activity Tips
- Move regularly each day.
- Choose a time that fits your sleep schedule.
- Avoid heavy exercise close to bedtime.
6. Calm Your Mind Before Sleep
Stress and worries can keep your mind too alert at bedtime. Write down concerns or make a to-do list before bed to clear your mind. Build a simple nighttime routine with relaxing activities—like deep breathing, meditation, or quiet hobbies—to lower anxiety and make it easier to fall asleep. Ways to relax before bed:
- Take a warm shower or bath.
- Practice slow, steady breathing.
- Use apps or recordings for guided meditation.
- Keep a notebook for worries or ideas.
Try these habits regularly to support better sleep and reduce problems like trouble falling asleep or staying asleep.
When to Reach Out to a Health Professional
If you miss a night of sleep once in a while, it’s normal. But if you often have trouble falling asleep, staying asleep, or feeling rested, don’t ignore it. If sleep issues disturb your daily life or cause symptoms like constant fatigue, mood changes, or trouble concentrating, consider asking for help.
A health care provider can look for possible causes and suggest ways to improve your sleep. Getting support early can help prevent sleep problems from affecting your health over time. Common reasons to contact a provider:
- Frequent trouble sleeping for more than a few weeks.
- Waking up very early and not getting back to sleep.
- Feeling tired and drowsy almost every day.
- Signs of anxiety or mood changes linked to poor sleep.
Good sleep supports heart health, brain function, and overall well-being.
