1. Increase exposure during the day
Spending time in natural sunlight or bright light during the day can help keep your circadian rhythm healthy, improving your daytime energy and nighttime sleep quality and duration.
The results of a small 2022 study suggest that daytime light exposure can improve sleep quality and duration. For this reason, it's a good idea to expose yourself to sunlight daily or, if that's not possible for you, invest in an artificial device with bright lights or bulbs.
An earlier 2017 study of more than 100 office workers found that those who were exposed to a lot of light in the morning had less time to fall asleep in the evening, especially in winter. They also noted better synchronization of the body's internal clock and improved sleep quality.
2. Reduce exposure to blue light in the evening
Light exposure at night can have the opposite effect of daytime light exposure, as it lowers your levels of some hormones – including melatonin, which helps you relax and sleep deeply.
Blue light, which electronic devices such as smartphones and computers emit in large quantities, is the worst kind in this regard.
There are several popular methods you can use to reduce blue light exposure at night, including wearing blue light-blocking glasses and turning off the TV, other devices, and all bright lights 2 hours before bed.
More information: Blue light and sleep.
3. Avoid caffeine late in the day
A single dose of caffeine can increase concentration, energy, and athletic performance, but authors of a 2023 research review found that late-night caffeine consumption reduced total sleep time by 45 minutes and overall sleep efficiency by 7%.
This may be because caffeine can have a negative effect on REM sleep, although research on daytime caffeine consumption and sleep is inconclusive.
For safety reasons, it's a good idea to avoid drinking caffeinated beverages at least 8 hours before bedtime. And if you take a caffeine supplement, don't take it within 13 hours of bedtime.
If you find yourself craving a cup of coffee in the late afternoon or evening, stick to decaffeinated coffee.
Learn more: 6 foods that keep you awake at night.
4. Reduce irregular or long naps during the day
While short power naps can be beneficial, long or irregular naps during the day can negatively impact your nighttime sleep.
Sleeping during the day can disrupt your internal clock, meaning you may have trouble falling asleep at night.
But the effects of naps vary from person to person. For example, a 2021 review suggests that naps might be helpful for people who are athletes or do strenuous physical activities and may not affect their nighttime sleep quality.
If you take regular daytime naps and sleep well, you shouldn't worry, but if they seem to be disrupting your nighttime sleep, consider shortening or limiting them.
5. Try to sleep and wake up at consistent times
Your body's circadian rhythm works in a fixed loop based on sunrise and sunset, so keeping your bedtime and wake-up times consistent can improve sleep quality in the long run.
A 2020 review of 41 studies found that going to bed late or having an irregular sleep pattern negatively affected sleep quality.
If you have trouble sleeping, try to get into the habit of waking up and going to bed at similar times every day. After a few weeks, you may not even need an alarm clock.
6. Consider these other supplements
Several supplements can help you relax and sleep, including:
magnesium
nitrate
Omega-3
resveratrol
zinc
While these supplements are not a cure-all for sleep problems, they can be useful when combined with other strategies. Be sure to try these supplements individually to test their effects on your sleep and make sure you don't react negatively to them.
Read more: 10 Natural Sleep Aids for Better Sleep in 2024.
7. Do not drink alcohol
A few drinks in the evening can negatively affect your sleep and your hormone levels.
That's because alcohol is known to cause or worsen the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm.
While an occasional drink with dinner or when you go out at night is probably not harmful, you should avoid drinking alcohol too close to bedtime on most nights.
8. Get a comfortable bed, a comfortable mattress and a comfortable pillow
The quality of the bed can also affect sleep. For example, poor quality bedding can lead to increased lower back pain, which can make sleeping more difficult.
According to a 2021 research review, medium-firm mattresses can be a great choice for increased comfort and to avoid back pain. However, the best mattress and bedding for you is extremely subjective, so when upgrading your bedding, make your choice based on your personal preferences.
In a 2024 review, researchers examined nine studies on sleep quality using various bedding and sleepwear materials, including cotton, polyester, wool, duck down, goose down, polyester, linen, and a blend of cotton and polyester.
Different materials were found to improve sleep in different conditions. For example, wool seemed to help adults fall asleep in cool temperatures, while linen seemed to improve sleep quality in young adults in warm temperatures. Goose down also improved deep sleep in young adults in cooler environments.
So if you haven't replaced your mattress or bedding in several years, this can be a quick - but potentially expensive - fix.
9. Optimize your bedroom environment
Your bedroom environment isn't just about how comfortable your bed or bedding is. It's also important to consider temperature, noise levels, ventilation, and even the level of allergens or carbon dioxide in the air.
To optimize your bedroom environment, try to minimize outside noise, light, and artificial light from devices such as alarm clocks.
Also, keep your bedroom at a comfortable temperature if possible. Around 18.3 °C (65 °F) seems to be a comfortable temperature for most people, although this depends on your preferences and habits. It might also be a good idea to work on improving the air quality in your home.
10. Don’t eat late at night
Eating late can negatively impact sleep quality. Consider eating dinner at least a few hours before bedtime. If you choose to eat later, limit your consumption to a small snack.
The quality and type of food in your nighttime snack can also play a role in your sleep. For example, high-carb foods have been found to have a worse impact on sleep than low-carb foods.
11. Do not drink any liquids before going to bed
“Nocturia” is the medical term for excessive urination during the night. It can negatively affect both sleep quality and daytime energy.
Drinking large amounts of fluids before bedtime can cause similar symptoms, although some people are more sensitive than others.
Although hydration is important for your health, it is advisable to reduce your fluid intake late at night.
As with eating, try not to drink any liquids 1-2 hours before going to bed.
You should also go to the bathroom right before bed, as this can reduce the likelihood of you waking up during the night.
More information: Drink water before bed.
12. Relax and clear your head in the evening
Practicing relaxation techniques before bed has been shown to improve sleep quality. These techniques are also a common way to treat insomnia. Examples include mindfulness, meditation, and even listening to music.
You can also try reading a book, taking a hot bath, breathing deeply, or visualizing. Try different methods to find 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.
13. Rule out a sleep disorder
An underlying health condition may be the cause of your sleep problems.
A common problem is sleep apnea. A 2023 study suggests that about 33.9% of men and 17.4% of women in the United States suffer from sleep apnea.
Other sleep disorders include:
parasomnia
restless legs syndrome
narcolepsy
You might also be suffering from insomnia, which can be caused by factors such as stress and underlying medical conditions. According to a 2020 research study, at least 10% of adults suffer from chronic insomnia and 20% suffer from it occasionally.
If you have always had problems sleeping, you should see a doctor.
14. Exercise regularly – but not before bedtime
Regular physical exercise can help improve sleep and health.
It can improve all aspects of sleep and has been used to relieve the symptoms of insomnia.
Although daily exercise is key to good sleep, exercising too late in the day can lead to sleep problems.
This is due to the stimulating effect of exercise, which increases alertness and the hormone levels of epinephrine and adrenaline, but this can also depend on the individual.
The Physical Activity Guidelines for Americans recommend 150 minutes of exercise per week. If you spread this out over the week and make sure to leave a few hours between exercise and bedtime, you may notice a positive effect on your sleep quality.
