Making changes to your diet and lifestyle may help improve your sleep quality. Certain supplements and natural remedies could also be beneficial
A good night’s sleep is just as vital for your health as staying active and eating well.
Research shows that poor sleep can mess with your focus, mood, heart health, immune system, and more. It can also raise your risk of obesity, diabetes, and other health problems.
That’s why getting quality sleep is one of the best things you can do for your overall health.
Here are 15 science-backed tips to help you sleep better at night.
1. Get plenty of bright light during the day
Spending time in natural sunlight or bright light helps keep your body’s internal clock on track. This can boost your energy during the day and improve both the quality and length of your sleep at night.
A small 2022 study found that daytime bright light exposure improved sleep quality and duration. So, try to get some sun every day—or if that’s not possible, consider using an artificial bright light device.
An earlier 2017 study of over 100 office workers showed that those exposed to more morning light fell asleep faster at night, especially in winter. Their body clocks were better synced, and their sleep improved.
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2. Cut back on blue light at night
While daylight helps your sleep, nighttime light—especially blue light from phones and computers—does the opposite. It lowers melatonin, the hormone that helps you relax and sleep deeply.
To reduce blue light exposure, try:
- Wearing blue-light-blocking glasses
- Turning off screens and bright lights 2 hours before bed
Learn more: Blue light and sleep
3. Avoid caffeine late in the day
Caffeine can sharpen focus and boost energy, but drinking it late can mess with your sleep. A 2023 review found that late caffeine intake cut sleep time by 45 minutes and reduced sleep efficiency by 7%.
Some research suggests caffeine might disrupt REM sleep, though findings aren’t definitive. To be safe, skip caffeine at least 8 hours before bed. If you take caffeine supplements, avoid them within 13 hours of bedtime.
If you crave coffee in the evening, go for decaf.
Learn more: 6 foods that keep you awake at night
4. Limit long or irregular naps
Short naps can be refreshing, but long or unpredictable daytime naps might make it harder to sleep at night.
Napping can confuse your internal clock, leading to nighttime struggles. However, effects vary—a 2021 review found naps helpful for athletes without hurting nighttime sleep.
If you nap regularly and sleep fine at night, no worries. But if naps disrupt your sleep, try shortening or skipping them.
5. Stick to a consistent sleep schedule
Your body’s internal clock thrives on routine, syncing with sunrise and sunset. Keeping a regular sleep schedule can improve long-term sleep quality.
A 2020 review of 41 studies found that late or irregular bedtimes worsened sleep. If you struggle with sleep, try going to bed and waking up at the same time daily. After a few weeks, you might not even need an alarm.
6. Try melatonin supplements
Melatonin is a sleep hormone that tells your brain when it’s time to wind down. Supplements can help you fall asleep faster.
The FDA doesn’t regulate melatonin like a drug, so quality and dosage vary. Studies have used doses from 0.1 to 10 mg, taken up to 2 hours before bed.
Start with a low dose and adjust as needed. Check with a doctor before using melatonin, especially for kids—long-term effects in children aren’t well studied.
Learn more: How to choose high-quality supplements
7. Consider other sleep-friendly supplements
Some supplements may promote relaxation and better sleep, including:
- Magnesium
- Nitrate
- Omega-3
- Resveratrol
- Zinc
These aren’t magic fixes, but they might help when combined with other strategies. Try them one at a time to see what works for you.
Read more: 10 natural sleep aids for better sleep
8. Skip alcohol before bed
Evening drinks can hurt your sleep and hormone balance. Alcohol may worsen sleep apnea, snoring, and sleep disruptions. It also interferes with melatonin production, which regulates your sleep cycle.
An occasional drink with dinner is fine, but try to avoid alcohol too close to bedtime.
Learn more: How much alcohol is too much?
9. Upgrade your bed, mattress, and pillow
Uncomfortable bedding can lead to back pain and poor sleep. A 2021 review suggested medium-firm mattresses may help with comfort and back support, but personal preference matters most.
A 2024 review looked at different bedding materials (cotton, wool, polyester, etc.) and found that some improved sleep in specific conditions. For example:
- Wool helped adults sleep in cooler temps.
- Linen improved sleep for young adults in warmth.
- Goose down boosted deep sleep in cooler environments.
If your mattress or bedding is old, replacing them might help—though it could be pricey.
10. Optimize your bedroom setup
A sleep-friendly room isn’t just about comfort—temperature, noise, airflow, and air quality matter too.
To improve your sleep environment:
- Reduce outside noise and light.
- Keep the room cool (around 65°F/18.3°C works for most).
- Improve air quality if possible.
11. Avoid late-night eating
Eating too close to bedtime can disrupt sleep. Try to finish dinner a few hours before bed. If you need a snack, keep it small.
High-carb late-night snacks might affect sleep more than low-carb options.
Learn more:
12. Limit liquids before bed
Drinking too much before bed can lead to nighttime bathroom trips (nocturia), disrupting sleep.
Stay hydrated during the day, but cut back on fluids 1–2 hours before bed. Also, use the bathroom right before sleeping to reduce wake-ups.
Learn more: Drinking water before bed
13. Wind down before bed
Relaxation techniques like meditation, deep breathing, or listening to music can improve sleep. They’re also used to treat insomnia.
Other calming activities:
- Reading
- A warm bath
- Visualization
Experiment to see what works best for you.
Learn more: How to fall asleep in 10, 60, or 120 seconds and 3 ways to meditate for better sleep.
14. Check for sleep disorders
An underlying condition like sleep apnea, restless legs syndrome, or insomnia could be disrupting your sleep.
- About 33.9% of men and 17.4% of women in the U.S. have sleep apnea.
- At least 10% of adults have chronic insomnia, while 20% experience it occasionally.
If sleep troubles persist, see a doctor.
15. Exercise regularly—but not too late
Regular exercise improves sleep and can ease insomnia. However, working out too close to bedtime may keep you awake due to increased alertness.
The Physical Activity Guidelines recommend 150 minutes of exercise per week. Spread it out and finish workouts a few hours before bed for better sleep.
FAQs
What’s the 10-3-2-1-0 sleep rule?
A strategy for better sleep:
- 10 hours before bed: No caffeine.
- 3 hours before bed: No alcohol or heavy meals.
- 2 hours before bed: Relax, avoid stressful tasks.
- 1 hour before bed: Put away electronics.
How can I fall asleep easier?
Establish a routine, optimize your sleep space, reduce light/noise, and watch what you eat/drink before bed.
Bottom Line
Sleep is a cornerstone of good health—just like diet and exercise. Prioritizing restful sleep is key for overall well-being. Try these tips to improve your sleep and health.