Getting a good night’s rest isn’t a luxury, it’s a wellness essential. From energy levels to mental clarity, your health depends on your ability to improve sleep quality. But in today’s always-on world, sleep is often the first thing we sacrifice.
The good news? Small, science-backed changes to your routine can have a huge impact. Here are 10 ways to start sleeping better, starting tonight!
10. Get Morning Sunlight Exposure
Getting sunlight within the first hour of waking up helps your body set its internal clock and signals that it’s time to be alert. Just 10–15 minutes of direct morning sunlight can reset your melatonin production and promote deeper, more restful sleep later on. Step outside for a morning walk or sit near a bright window!
Related: Core Sleep and Deep Sleep: Key Facts That Show Why Both Matter for Your Health
9. Use White Noise or Sound Machines
For light sleepers or those who live in noisy environments, white noise machines can be a game-changer. Consistent background noise helps mask disruptions like traffic, pets, or noisy neighbors. White noise, pink noise, or calming soundscapes (like rain or waves) can promote relaxation and help improve sleep quality.
Check out: Best Teas for Relaxation, Perfect for a Good Nights Sleep
8. Limit Heavy Meals Late at Night
Late-night eating, especially large or spicy meals, can make it harder for your body to settle down. Digestive discomfort may lead to tossing and turning or waking up frequently. If you’re hungry before bed, choose something light and easy to digest, like a banana, yogurt, or a handful of almonds. These options even contain nutrients like magnesium and tryptophan that support better sleep.
Also read: Best Natural Energy Boosters That Genuinely Work
7. Avoid Alcohol Before Bed
While alcohol may initially make you feel drowsy, it disrupts your natural sleep cycles, especially REM sleep, which is essential for cognitive function and emotional regulation. Not only does drinking before bed reduce your ability to improve sleep quality but it can also increase the likelihood of waking up during the night.
Related: Best Essential Oils to Feel Energized Every Morning
6. Try a Wind-Down Ritual
Establishing a calming pre-bedtime routine is like setting the stage for your brain to unwind. Whether it’s a warm shower, light stretching, journaling, or reading a book, engaging in the same activities before bed every night signals to your nervous system that it’s time to transition from alertness to rest.
5. Exercise Regularly (But Not Too Late)
Regular physical activity has been shown to increase time spent in deep sleep and reduce symptoms of insomnia. Exercise helps reduce stress and burns excess energy, making it easier to fall asleep at night. However, timing matters: high-intensity workouts in the evening can raise your adrenaline and core temperature, which may interfere with falling asleep. If possible, aim for morning or early afternoon workouts to improve sleep quality.
Check out: Surprising Benefits of Taking Cold Showers Daily
4. Make Your Bedroom a Sleep Sanctuary
A cool, dark, and quiet room helps cue your body that it’s time to sleep. Invest in blackout curtains, reduce noise with a sound machine or earplugs, and remove distractions like clutter and electronics. Consider how your bedding, lighting, and even scents (like lavender) affect your ability to relax.
Also read: The Ultimate Guide to the Best Deep Pocket Fitted Sheets
3. Cut Back on Caffeine After 2 PM
Caffeine is a stimulant that can stay in your system for 6–8 hours, even if you don’t feel its effects right away. A cup of coffee in the afternoon may not keep you awake that night, but it can reduce the amount of deep sleep you get. If you’re serious about trying to improve sleep quality, consider switching to decaf or herbal tea after 2 PM.
Related: From Energy to Longevity: Amazing Reasons to Start Your Day with a Healthy Breakfast
2. Limit Screen Time Before Bed
Our bodies are naturally wired to start producing melatonin, a hormone that makes us sleepy, as darkness falls. But blue light emitted by phones, laptops, and TVs can interfere with that process. Aim to shut off screens at least 30–60 minutes before bed, or wear blue-light-blocking glasses if that’s not realistic. Replacing scrolling with calming activities like journaling or stretching can signal your brain that it’s time to wind down.
Check out: Powerful Benefits of Rest That Will Transform Your Well-Being
1. Set a Consistent Sleep-Wake Schedule
Going to bed and waking up at the same time every day, even on weekends, helps you improve sleep quality by regulating your internal clock. Over time, this habit trains your body to fall asleep faster and wake up feeling more refreshed. Irregular sleep schedules, on the other hand, confuse your brain and can cause grogginess, insomnia, and low energy.