How to Sleep Better

How to Sleep Better

Looking for tips on how to sleep better? You’re not alone.

Millions of Americans suffer from sleeplessness each year, and the problem is only getting worse.

According to the American Psychological Association, 60% of adults report having sleep problems a few nights a week or more.

Some people rely on sleeping pills to get a good night’s sleep, but there are many dangers associated with this approach.

Sleeping pills can be addictive, and they can cause side effects like morning drowsiness, headaches, and dizziness.

You can do many things to get a better night’s sleep without resorting to sleeping pills.

That’s why I put together this guide on how to sleep better.

Without further ado, let’s get started!

1. Establish a regular sleep schedule.

It’s important to go to bed and get up at the same time every day, even on weekends.

This will help to regulate your body’s sleep-wake cycle.

For example, if you usually go to bed at 10 pm and get up at 6 am during the week, try to stick to that schedule on weekends as well.

2. Create a relaxing bedtime routine.

A soothing bedtime routine can help you relax and prepare for sleep.

This may include taking a warm bath, reading a book, or spending time winding down with relaxation techniques such as deep breathing or progressive muscle relaxation. 

3. Limit your caffeine intake.

Caffeine is a stimulant that can keep you awake at night.

Avoid drinking caffeine in the late afternoon or evening, and limit your intake to no more than 200 mg per day.

4. Avoid alcohol before bed.

While alcohol may make you feel sleepy at first, it can actually disrupt your sleep later in the night.

It’s best to avoid alcohol for several hours before bedtime.

5. Get enough exercise.

Regular exercise can help you sleep better at night.

But avoid exercising too close to bedtime, as this can act as a stimulant and make it harder to fall asleep.

In other words, exercise earlier in the day.

6. Create a comfortable sleep environment.

Your bedroom should be dark, quiet, and cool.

To block out light, use blackout curtains or an eye mask.

And to reduce noise, use earplugs or a white noise machine.

How to Sleep Better

7. Limit your exposure to screens.

The light from screens can interfere with sleep.

So avoid watching TV, working on the computer, or using your phone or tablet in the hours leading up to bedtime.


According to Harvard Health, the blue light emitted by screens can suppress the production of melatonin, the hormone that makes you sleepy.

8. Winding down for 30 minutes before sleep.

For 30 minutes before sleep, do something calming, such as reading or listening to soft music.

This will help you prepare for sleep and make it easier to fall asleep when you get into bed.

9. Practice relaxation techniques.

Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help you reduce stress and promote sleep.

10. Stretch before bedtime.

Stretching can help you relax and get your body ready for sleep.

A few simple stretches, such as neck rolls and shoulder shrugs, can help to relieve tension and prepare your body for sleep.

11. Add magnesium-rich foods to your diet.

Magnesium is a mineral that has been shown to help with sleep.

Foods that are high in magnesium include bananas, nuts, and seeds.

12. Take a hot bath before bedtime.

Taking a hot bath before bedtime can help you relax and prepare for sleep.

The warmth of the water can help to ease muscle tension and promote relaxation.

13. Use essential oils.

According to the Sleep Foundation, you can use essential oils such as lavender oil to promote sleep.

You can add a few drops of lavender oil to your bath, diffuser, or pillow.

14. Try herbal teas.

Herbal teas such as chamomile tea and lavender tea can help you relax and prepare for sleep.

A study published in the National Library of Medicine found that chamomile tea may help to improve sleep quality. 

15. Seek professional help if you’re still struggling.

If you’ve tried these tips and you’re still having trouble sleeping, it may be time to see a doctor or sleep specialist.

There are many effective treatments for insomnia, and the sooner you seek help, the sooner you’ll be on your way to better sleep.

Also read: What to Do When You Can’t Sleep

The takeaway

There are many things you can do to sleep better at night.

Some simple lifestyle changes, such as creating a bedtime routine, limiting your exposure to screens, and practicing relaxation techniques, can go a long way in improving your sleep.

If you’re still struggling to sleep, don’t hesitate to seek professional help.

Also read: 7 Reasons to Sleep at Least 7 Hours Each Night