Increase bright light exposure during the day:
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
Reduce blue light exposure in the evening:
Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
Don’t consume caffeine late in the day:
Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
Reduce irregular or long daytime naps
Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
Try to sleep and wake at consistent times:
Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
Take a melatonin supplement:
Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed.
A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed.
Consider these other supplements:
Several supplements can induce relaxation and help you sleep, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
Don’t drink alcohol:
Having a couple of drinks at night can negatively affect your sleep and hormones.
Avoid alcohol before bed, as it can reduce night-time melatonin production and lead to disrupted sleep patterns.
Optimize your bedroom environment:
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. Optimize your bedroom environment by eliminating external light and noise to get better sleep.
Set your bedroom temperature:
Body and bedroom temperature can also profoundly affect sleep quality.
Test different temperatures to find out which is most comfortable for you. Around (20°C) is best for most people.
Don’t eat late in the evening:
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
Relax and clear your mind in the evening:
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
Take a relaxing bath or shower:
A relaxing bath or shower is another popular way to sleep better.
A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.
Rule out a sleep disorder:
An underlying health condition may be the cause of your sleep problems.
There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.
Get a comfortable bed, mattress, and pillow:
Some people wonder why they always sleep better in a hotel.
Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress — every 5–8 years.
Exercise regularly — but not before bed:
Exercise is one of the best science-backed ways to improve your sleep and health.
Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.
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.