Sleep Tips That Actually Work: Improve Your Sleep Tonight

Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health. Not getting enough...

Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. 

People who work the night shift or irregular schedules may find getting quality sleep extra challenging. And times of great stress - like the current pandemic - can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.

Here are 20 evidence-based tips to help you sleep better at night.

1. Establish a Consistent Sleep Schedule

One of the simplest but most powerful ways to improve your sleep is to stick to a consistent sleep schedule. Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

Why does this matter? Your body has an internal clock, or circadian rhythm, that thrives on routine. When you follow a regular schedule, your body learns when it’s time to feel sleepy and when to wake up, making both processes smoother and more natural.

If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

2. Increase Bright Light Exposure During the Day

Spending time in natural sunlight or bright light during the day can helpTrusted Source keep your circadian rhythm healthy and, in turn, improve your daytime energy and nighttime sleep quality and duration.

The results of a small 2022 studyTrusted Source suggest that daytime bright light exposure can improve sleep quality and duration. For this reason, it’s a good idea to get daily sunlight exposure or, if that’s not possible for you, to invest in an artificial bright light device or bulbs.

An earlier 2017 studyTrusted Source 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 at night, especially in winter. They also found better synchronization of the body’s internal clock and an improved quality of sleep.

3. Reduce Blue Light Exposure in the Evening

Night-time light exposure can have the opposite effect from daytime exposure because it reduces your levels of some hormones - including melatonin, which helps you relax and get deep sleep.

Blue light, which electronic devices like smartphones and computers give off in large amounts, is the worst type in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include wearing glasses that block blue light and turning off the TV, other devices, and any bright lights 2 hours before bed.

4. Optimize Your Sleep Environment

Your bedroom isn’t just a place to sleep - it’s your personal retreat for rest and recovery. Creating the right sleep environment can significantly improve how quickly you fall asleep, how deeply you rest, and how refreshed you feel in the morning.

Your brain and body respond to environmental cues. A cool, quiet, and dark space tells your body it’s time to wind down, while noise, light, and clutter can signal stress or alertness, making sleep more difficult.

• Keep it cool: The ideal bedroom temperature for sleep is around 60-67°F (15-19°C). A cooler room supports your body’s natural drop in temperature during sleep.
• Block out light: Use blackout curtains or a sleep mask to keep your space dark. Even small light sources, like electronics or streetlights, can interfere with melatonin production.
• Reduce noise: Use earplugs, a fan, or a white noise machine to mask disruptive sounds and create a peaceful atmosphere.
• Declutter: A clean, calming space can ease mental stress. Think soft lighting, soothing colors, and minimal distractions.
• Invest in comfort: A supportive mattress, comfortable pillows, and breathable bedding make a big difference. If you wake up with aches or toss and turn, your bed might be part of the problem.
  
  

Making your bedroom a sleep-friendly zone doesn't require a full remodel - just thoughtful adjustments that invite your mind and body to relax.

5. Limit Screen Time Before Bed

Scrolling through your phone or watching TV in bed might seem like a harmless way to unwind - but it could be sabotaging your sleep. Limiting screen time before bed is a simple but powerful way to help your brain transition into rest mode.

Screens emit blue light, which suppresses melatonin, the hormone that signals your body it’s time to sleep. This can trick your brain into thinking it’s still daytime, making it harder to fall asleep and reducing overall sleep quality. Mentally stimulating content - like emails, news, or social media - can also keep your mind racing when you should be winding down.

• Power down screens at least 30 - 60 minutes before bed.
• Use “Night Shift” or blue light filter settings on your devices in the evening.
• Replace screen time with calming activities like reading a book, listening to soft music, journaling, or gentle stretching.
• Keep devices out of the bedroom, or at least out of reach, to avoid the temptation of late-night scrolling.
  
  

Making this small shift in your bedtime routine can help your mind relax, signal your body to produce melatonin naturally, and lead to deeper, more restorative sleep.

6. Relax and Clear Your Mind in the Evening

A racing mind is one of the most common reasons people struggle to fall asleep. That’s why creating a relaxing evening routine to unwind mentally and emotionally is just as important as setting a bedtime.

Stress, anxiety, and overstimulation can keep your nervous system on high alert - exactly the opposite of what your body needs to transition into restful sleep. By intentionally calming your mind before bed, you create a smoother path to falling asleep and staying asleep.

• Practice deep breathing or try a short meditation to slow your thoughts and lower stress levels.
• Journal your thoughts, to-do lists, or worries so they’re not swirling in your head as you try to sleep.
• Do something calming and screen-free, like reading a book, taking a warm bath, or listening to gentle music.
• Try progressive muscle relaxation, slowly tensing and releasing each muscle group to physically release tension.
• Use aromatherapy with calming scents like lavender or chamomile to signal relaxation.
  
  

Creating a wind-down ritual isn’t just about sleep - it’s about giving yourself permission to pause, breathe, and disconnect from the day. Over time, this mindful transition can help you fall asleep faster and wake up feeling more refreshed.

7. Exercise Regularly - but not Before Bed

Getting regular physical exercise can help Trusted Source improve sleep and health.

It can enhance all aspects of sleep and has been used Trusted Source to reduce symptoms of insomnia.

Although daily exercise is key for a good night’s sleep, exercising too late in the day may cause Trusted Source sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and levels of hormones such as epinephrine and adrenaline. However, this can also depend on the individual.

The Physical Activity Guidelines for Americans recommend getting 150 minutes Trusted Source of exercise per week. If you spread this throughout the week and make sure to leave a few hours between your workout and bedtime, you may notice a positive effect on your sleep quality.

8. Don’t Drink any Liquids Before 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 liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it’s wise to reduce your fluid intake late in the evening.

As with food, try not to drink any fluids for 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 up at night.

9. Don’t Drink Alcohol

A glass of wine or a nightcap might seem like a relaxing way to wind down - and it can make you feel drowsy at first. But alcohol can actually interfere with your sleep quality, especially if consumed close to bedtime.

While alcohol may help you fall asleep faster, it disrupts your sleep cycle, particularly the REM (rapid eye movement) stage - the phase critical for memory, emotional balance, and feeling rested. It also increases the chances of night-time awakenings, dehydration, and even snoring or sleep apnea symptoms.

• Avoid alcohol within 1 - 2 hours of bedtime, giving your body time to metabolize it.
• Limit the amount - one drink too many can quickly shift from relaxing to disruptive.
• Hydrate well if you’ve had alcohol earlier in the evening to minimize dehydration-related sleep disturbances.
• Notice patterns: If you often wake up at night after drinking, your body may be signaling sensitivity to alcohol’s effects on sleep.
  
  

Being mindful about when and how much alcohol you drink - especially in the hour before bed - can help you avoid restless nights and wake up feeling truly refreshed.

10. Don’t Consume Caffeine Late in the Day

A single dose of caffeine can enhance focus, energy, and sports performance. However, the authors of a 2023 research review found that late caffeine consumption reduced total sleep time by 45 minutes and overall sleep efficiency by 7%.

This may be because caffeine may have a negative effect Trusted Source on REM sleep, though the research on daytime caffeine consumption and sleep isn’t conclusive Trusted Source.

To be safe, it’s a good idea to avoid drinking caffeinated beverages at least 8 hours before bedtime. And if you’re taking 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 with decaffeinated coffee.

11. Reduce Irregular or Long Daytime Naps

While short power naps can be beneficial, taking long or irregular naps during the day can negatively affect your night-time sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may have a hard time Trusted Source falling asleep at night.

But the effects of napping vary from person to person. For example, a 2021 review Trusted Source suggests that napping might be helpful for people who are athletes or engage in strenuous physical activity and might not compromise their night-time sleep quality.

If you take regular daytime naps and sleep well, you shouldn’t worry. But if they seem to be disrupting your night-time sleep, consider cutting them shorter or limiting them.

12. Try to Sleep and Wake at Consistent Times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. That’s why being consistent with your sleep and waking times can aid long-term sleep quality.

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 several weeks, you might not even need an alarm.

13. Take a Melatonin Supplement

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are an extremely popular sleep aid and may help you Trusted Source fall asleep faster.

The Food and Drug Administration (FDA) doesn’t classify melatonin as a drug, which means that, as with other supplements, the FDA does not regulate its quality or dosage. However, research studies have looked at doses of 0.1 to 10 milligrams (mg) up to 2 hours before bedtime.

You can start with a low dose and work your way up. But before trying melatonin supplements, it’s a good idea to check with a healthcare professional. Always talk with a healthcare professional if you’re thinking about using melatonin as a sleep aid for your child. Long-term use of this supplement in children has not been well studied Trusted Source.

14. Consider these Other Supplements

Several supplements may help you relax and go to sleep, including:

• magnesium
• nitrate
• omega-3
• resveratrol
• Zinc
  
  

While these supplements are not a magic bullet for sleep issues, they can be useful when combined with other strategies. Make sure to try these supplements one at a time to test their effects on your sleep and to make sure you don’t have a negative reaction.

15. Don’t Eat Late in the Evening

Late-night snacking or eating dinner too close to bedtime can quietly sabotage your sleep. While it might feel comforting in the moment, eating late can trigger digestion issues, disrupt your sleep cycle, and make it harder to fall asleep.

Your digestive system slows down at night. Eating a heavy meal late can cause indigestion, bloating, or acid reflux - especially if you lie down soon after. It can also keep your metabolism active when your body should be winding down, making it harder to relax into deep sleep.

• Finish your last meal at least 2 - 3 hours before bedtime.
• Avoid spicy, fatty, or heavy foods late in the evening, as they are more likely to cause discomfort.
• If you’re slightly hungry, opt for a light, sleep-friendly snack like a banana, a small bowl of oatmeal, or a few almonds.
• Listen to your body’s cues - late-night cravings are often due to stress, boredom, or dehydration, not true hunger.
  
  

Being mindful of your eating schedule helps your body focus on rest, not digestion, so you can sleep more soundly and wake up feeling lighter and more energized.

16. Reserve Your Bed for Sleep and Sex Only

If you use your bed for everything - watching TV, scrolling through your phone, eating meals, or doing work - your brain may stop associating it with sleep. To improve sleep quality, it's essential to train your mind to link your bed with rest and intimacy only.

Sleep is deeply tied to habit and mental cues. When your bed becomes a multi-use space, your brain stays more alert and less relaxed when you're trying to fall asleep. On the other hand, when your bed is strictly for sleep and sex, it reinforces a powerful psychological connection: bed = rest.

• Avoid working, reading emails, or watching TV in bed.
  
• Use other areas of your home for non-sleep activities, even if it's just a cozy corner or a desk.
  
• If you can’t sleep within 20 minutes, get up and do a calming activity (like reading in a dim room) until you feel sleepy again - then return to bed.
  
• Keep your bed clean and inviting, so it feels like a dedicated space for relaxation and comfort.
  
  

By reserving your bed for sleep and intimacy only, you send a strong, consistent message to your brain: this is a place for rest. That mental clarity can help you fall asleep faster and sleep more deeply.

17. Manage Worries 

Have you ever laid in bed with your body tired but your mind racing? You’re not alone. Unresolved worries and stress are one of the most common barriers to falling and staying asleep. Learning to manage your thoughts before bed can significantly improve your ability to relax and rest.

Stress and anxiety activate your nervous system, making it difficult for your body to shift into sleep mode. Racing thoughts increase cortisol (your stress hormone) and delay melatonin (your sleep hormone), creating the perfect storm for sleepless nights.

When you create a habit of addressing stress before your head hits the pillow, your mind becomes a quieter, safer place for sleep.

18. Don't Lie in Bed Awake

When you can’t sleep, follow the 20-minute toss-and-turn rule. “If you’ve been tossing and turning in bed for 20 minutes, get up, go into a different room and do something else until you feel like you can sleep,” Dr. Foldvary-Schaefer advises.

But there’s a catch: You can’t do anything stimulating. No TV, no social media, no work. You can’t even delve back into that great book you’ve been reading. You’ve got to pick something relatively boring, like ironing or folding the laundry.

It might seem counterintuitive to get out of bed and do something when all you really need is sleep. But there’s solid reasoning behind it.

“People will complain, ‘I was up and down all night!’” she recounts, “but part of undoing a long-term bad sleep habit is working through it. And lying in bed not sleeping teaches your brain that it’s OK to lie in bed and not sleep.”

19. Get at Least Seven Hours of Sleep

When life gets busy, sleep is often the first thing we cut - but consistently getting at least seven hours of sleep each night is essential for your physical, mental, and emotional well-being.

Sleep isn’t just “rest” - it’s active restoration. During those hours, your brain processes memories, your body repairs itself, and your hormones balance. Short-changing your sleep may seem manageable in the moment, but over time it leads to fatigue, irritability, weakened immunity, poor concentration, and even weight gain or hormonal imbalances.

The American Academy of Sleep Medicine recommends 7 to 9 hours of sleep per night for most adults to function at their best.

Getting enough sleep isn’t a luxury  -  it’s a non-negotiable part of good health. Prioritizing those seven hours can transform how you feel, think, and perform each day.

20. Talk With a Doctor

Your doctor is in the best position to offer detailed and personalized advice if you experience serious difficulties sleeping. Talk with your doctor if you find that your sleep problems are worsening, persisting over the long-term, affecting your health and safety, or if they occur alongside other unexplained health problems. They can provide additional guidance and treat any underlying conditions.

If you've tried lifestyle changes and they aren't working, your doctor may prescribe hypnotic sleep medications. These drugs can help you fall asleep faster and stay asleep longer, but they also can have side effects. Here are some tips for ensuring that you're taking these medicines as safely as possible:

• Tell your doctor about all other medicines you're taking. Some drugs can interact with sleep medications.
• Take only the lowest possible effective dose, for the shortest possible period of time.
• Carefully follow your doctor's instructions. Make sure you take the right dose at the right time of day (which is typically just before bed).
• Call your doctor right away if you experience any side effects, such as excess sleepiness during the day or dizziness.
• While you're taking the sleep medicine, also practice the good sleep habits outlined in this article.
• Avoid drinking alcohol and driving while taking sleep aids.
• Sleep medications may make you walk unsteadily if you get out of bed in a drowsy state. If you routinely have to get out of bed during the night to urinate, be sure the path to your bathroom is clear of obstacles or loose rugs so you don't fall.