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15 Proven tips to sleep better at night

A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.

It can also cause weight gain and increase disease risk in both adults and children.

In contrast, good sleep can help you eat less, exercise better, and be healthier.

Here are 17 evidence-based tips to sleep better at night.

1. Increase bright light exposure during the day

Your body has a natural time-keeping clock known as your circadian rhythm

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

2. Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.

Stop watching TV and turn off any bright lights 2 hours before heading to bed.

3. Don’t consume caffeine late in the day

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping

4. 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.

5. 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.

6. Don’t drink alcohol

Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

7. Optimize your bedroom environment

Optimize your bedroom environment by eliminating external light and noise to get better sleep.

8. Set your bedroom temperature

Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.

9. 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.

10. Relax and clear your mind in the evening

Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.

11. Take a relaxing bath or shower

A relaxing bath or shower is another popular way to sleep better.

12. Rule out a sleep disorder

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.

13. Get a comfortable bed, mattress, and pillow

14. Exercise regularly — but not before bed

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

15. Don’t drink any liquids before bed

it’s wise to reduce your fluid intake in the late evening.Try to not drink any fluids 1–2 hours before going to bed.You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.