Advice on how to Sleep Better

Don't read with backlit devices. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

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Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep. People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol.

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Try to finish moderate to vigorous workouts at least three hours before bedtime. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep. Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Limit caffeine and nicotine.

You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime. Avoid big meals at night.

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Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Avoid alcohol before bed. Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night. Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

For some people, a light snack before bed can help promote sleep. For others, eating before bed can lead to indigestion and make sleeping more difficult. If you need a bedtime snack, try:. Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Accessing the Relaxation Response. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Starting with your toes, tense all the muscles as tightly as you can, then completely relax.

Work your way up to the top of your head. Visualizing a peaceful, restful place. Concentrate on how relaxed this place makes you feel. Prolonged napping can disrupt your natural sleep cycle and prevent you from feeling tired enough to fall asleep. If you use tobacco in any form, quit.

Nicotine makes it harder to fall asleep. Alcohol depresses the nervous system, so a nightcap may help some people fall asleep. But this effect disappears after a few hours and may even lead to waking up throughout the night. Alcohol can also worsen snoring and other sleep breathing problems.

17 Proven Tips to Sleep Better at Night

Improve your sleep surroundings. Remove the television, telephone, and any other devices from the bedroom. Melatonin supplements are an extremely popular sleep aid. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster 47 , In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body's circadian rhythm return to normal In some countries, you need a prescription for melatonin.

In others, melatonin is widely available in stores or online. Take around 1—5 mg 30—60 minutes before bed. Start with a low dose to assess your tolerance, and then increase it slowly as needed.

Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use. You should also speak with a healthcare provider if you're thinking about using melatonin as a sleep aid for your child , as long-term use of this supplement in children has not been well studied. Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns 70 , It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm 72 , 73 , 74 , Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone HGH , which plays a role in your circadian rhythm and has many other key functions 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 78 , 79 , 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. 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. One study found that bedroom temperature affected sleep quality more than external noise Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness 82 , 83 , 84 , 85 , 86 , Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin 88 , 89 , 90 , 91 , 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 four hours before bed helped people fall asleep faster Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia 95 , 96 , In one study, a relaxing massage improved sleep quality in people who were ill Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating , deep breathing and visualization.

Studies indicate that they can improve overall sleep quality and help people — especially older adults — fall asleep faster 99 , , , , In one study, a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep 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 , 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.

#1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

Apart from the relaxing environment, bed quality can also affect sleep , Other studies point out that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain , The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference , , , , If you haven't replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia , , , ,