How to Sleep Better: 16 Top Tips

If you are not getting the sleep you need, act now to improve the quality of your nightly shut-eye. Poor quality sleep means you wake up tired, irritable, and stressed – and you run out of energy by mid-morning. You can improve your sleep but it takes a little effort – try these 16 ideas for getting the best sleep of your life.

1. Go to sleep and wake up at the same time every day.
2. Maximize your exposure to bright light during the day and make sure the evening and night are dark.
3. Create a relaxing sleep time ritual with a warm bath, a gentle activity like reading or listening to music, and a comfortable place to rest.
4. Keep the noise down in the evening – or use white noise to eliminate irritating loud noises like barking dogs or traffic.
5. Sleep in a cool room that is well-ventilated.
6. Sleep in a bed where you have enough space to stretch out and turn around.
7. Invest in a supportive mattress or different pillows to minimize back and neck ache.
8. Avoid eating a large meal late at night – skip spicy and fatty foods in the evening and make dinnertime earlier.
9. Avoid alcohol in the two hours before bed and cut down on caffeine in the afternoon – have your last caffeinated drink at lunchtime.
10. Don’t drink too much liquid in the evening as this will cause you to make unwanted bathroom trips.
11. Try to get 20 or 30 minutes of exercise during the day which will help you sleep better.
12. Try gentle stretching or yoga just before you go to bed.
13. Make sure you are handling stress and anxiety – if worries are keeping you awake, learn how to rationalize your fears and keep a handle on stress during the day.
14. Try some relaxation tricks before bed – deep breathing, progressive muscle relaxation, visualization or meditation. If you find it hard to get to sleep, make relaxation your goal and don’t stress about falling asleep.
15. Avoid screens of any kind – TV, iPad, phone etc. – before bed and don’t look at these screens while in bed, when you can’t sleep.
16. Postpone your worries or your brainstorming until the morning – write it down on a piece of paper then go back to sleep – you’ll be better equipped to handle it in the morning after a good night’s sleep.