33 Tips and Tricks for a Better Night's Sleep
Sleep Tips
Sleep is essential to our health. Having a proper sleep routine can boost your physical and mental health. With this in mind, we've compiled 33 tips, tricks, and things to help you sleep better, longer, and deeper
Light for Better Sleep
Light can either hurt or help your sleep schedule. While sunshine can help you sleep, blue light can hinder your sleep routine. Light can either be one of the ways to improve sleep or be a key part of bad sleeping habits.
#1. Enjoy More Sunshine!
Daily sunlight or artificial bright light can improve sleep quality and even make your sleep longer! This is especially true if you have sleep conditions or suffer from insomnia. If you can't get outside, specialized light therapy lamps mimic sunlight that helps you sleep.
To learn more about bright light therapy benefits and how to choose a lamp, see our 2021 Ultimate Guide to Bright Light Therapy.
LEARN MORE ABOUT LIGHT THERAPY
#2. Put Away the Technology - 2 Hours Before Bed
Blue light can trick your body's biological clock (circadian rhythm) into thinking it's daytime. There are several ways to reduce blue light exposure in the evening:
- Wear glasses that block blue light
- Stop watching TV
- And turn off any bright lights 2 hours before heading to bed.
It's always a best practice to stay away from blue light for your sleep. Blue light hinders sleep and causes sleep quality to deplete as a result.
Food Tips for Better Sleep
We rarely think about the effects food has on our sleep. In reality, food can play a significant role in our sleep patterns. We've broken down foods that help you sleep and foods that keep you awake to get better sleep.
#3. Ditch Late Dinner and Midnight Snacks
Is it bad to eat before bed?
In short, yes. Eating before bed, let alone a large meal, can disrupt hormones, and possibly lead to poor sleep.
#4. Don't Drink Any Liquids Before Bed
Reduce fluid intake in the late evening and try to use the bathroom right before bed. Drinking fluids before bed may cause you to wake up in the middle of your slumber needing to pee.
#5. Say Goodbye to Caffeine at Night
Craving an espresso after dinner? Studies show that caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
#6. Don't Whine Down with Wine (or any other alcohol)
Try to avoid alcohol before bed as melatonin production can reduce, ultimately disrupting a sleep pattern. Alcohol may make you feel sleepy, but it does hurt your ability to get a deep sleep.
Want to Learn More?
The 2021 Ultimate Guide to Sleep
Neglecting your sleep is harmful to your overall physical and mental health. Our guide to sleep breaks down the importance of sleep, best sleep practices, sleep mistakes, and more.
READ THE FULL SLEEP GUIDE
#7. No Spice at Night
Spicy food can disturb your sleep and reduce quality. Studies show that spicy food can also elevate internal body temperature, known to prevent one's sleep.
#8. Eat Fish
Fish contains high levels of omega-3 fatty acids, which can increase melatonin production, the sleep-regulating hormone. If you don't want to eat fish, try fish oil supplements for better sleep habits.
#9. Enjoy a Glass of Cherry Juice
Tart cherry juice contains chemicals like procyanidins and anthocyanins, which are known to be sleep-inducing. You can add about 84 minutes of sleep just by drinking some cherry juice, according to a study from 2018. Want to sleep better? Try adding cherry juice to your list of foods to eat before bed.
#10. Eat a Banana
Studies show that by eating a banana before bed, you might be able to fall asleep faster. This makes it a great food to make you sleepy.
#11. Stop Smoking
Nicotine is a known sleep inhibitor and can ignite insomnia.
Routine Habits for Better Sleep
Maintaining good sleep habits is vital to your sleep. Keep a routine so you fall asleep fast, stay asleep, and wake up feeling rested.
#12. Keep Naps Short and On-Time
If you have trouble sleeping at night, stop napping or shorten your naps as long time irregular naps can affect sleep at night. Keep power naps at a maximum of 30 minutes to keep your circadian rhythm from being hindered. The benefits of napping can help keep you awake and energized, but they can also hurt your sleep pattern. It's always a good sleep habit to be cautious of taking naps during the day.
#13. Keep Bed Time and Wake Time Consistent
Try to get into a regular sleep/wake cycle — especially on the weekends. This will help the body wake up naturally at a similar time every day.
#14. Keep an Alarm
Setting an alarm to remind you when it is time to wind down is a great way to start a bedtime routine.
#15. Turn the Alarm Away from You
Staring at the clock can make falling asleep more difficult; not watching the minutes go by will help you destress.
Want to Learn More?
The 2021 Ultimate Guide to Sleep
Neglecting your sleep is harmful to your overall physical and mental health. Our guide to sleep breaks down the importance of sleep, best sleep practices, sleep mistakes, and more.
READ THE FULL SLEEP GUIDESupplements for Better Sleep (consult with your doctor before trying these methods)
Supplements are an easy hack for better sleep.
#16. Mmm Melatonin
Melatonin is an essential sleep hormone that tells your brain when it's time to relax and head to bed. Taking melatonin for sleep can give you a boost in the essential hormone. You can also add melatonin foods such as fish, eggs, and even milk.
#17. Sleep Supplements
Several supplements, including lavender and magnesium, can help with relaxation and sleep.
Environment for Better Sleep
Your sleep environment matters. In this section, we break down a few ways to create the ultimate sleep surroundings including the optimal sleeping temperature, noise machines, and more.
#18. Make Your Bedroom an Oasis
Create a relaxing environment by eliminating external light and noise.
#19. Enjoy a Cool Night
65-70°F is usually the best temperature for sleep. Try to test different temperatures and see what is best for you. Ideal sleeping temperatures may vary from person to person, but cooler climates typically create a better sleep environment.
#20. Crack Open a Window or Door
Letting airflow can reduce carbon dioxide, a known sleep inhibitor.
#21. Splurge on a Comfortable Bed, Mattress, Pillow, and Sheets
Your bed, mattress, and pillow can significantly affect sleep quality and joint or back pain. Try to buy high-quality bedding — including a mattress — every 5–8 years.
#22. Buy a Bed Buddy Weighted Blanket!
Did you know weighted blankets promote relaxation and better sleep? Study shows that 63% of people who used a weighted blanket had lower anxiety after one use!
#23. Sleep on Your Side
Sleeping on your side decreases the likelihood of interrupted sleep.
#24. Cozy Socks, Anyone?
Did you know the warmer the feet, the faster you will fall asleep? Dilation of blood vessels in the skin is the best predictor for rapid onset of sleep.
#25. White Noise Machine
Splurge on a white noise sound machine and enjoy possibly falling asleep and staying asleep easier. If you struggle with subtle noises at night, white noise for sleep can drown out excess sounds.
#26. Leave Your Pets Off the Bed
This one might hurt, but having your pets not sleep in your bed will allow you to regulate your sleep pattern. Less disruptions = more sleep.
Mindful Wellness for Better Sleep
Keeping your wellness in check can aid in sleep. Negative thoughts can keep your mind racing and keep you from getting a restful night's sleep. Try these wellness tips for better sleep.
#27. Relax and Clear Your Mind
Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
#28. Enjoy a Nice Warm Bath
Try a warm bath, shower, or foot bath before bed. This can help you relax and improve your sleep quality.
#29. Make Exercise a Routine
Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep; try to avoid it before bed. Working out before bed can cause your body to release hormones that can interfere with sleep. It's always a best practice to keep exercise and sleep routines hours from one another.
#30. Meditation for the Win
Wind down and enjoy a relaxing meditation session and experience a better night's sleep. Guided sleep meditation offers a unique and effective way of getting healthy sleep. Meditation before sleep can calm your nerves, clear your head, and allow you to fall asleep quickly without letting your thoughts wander.
#31. Yoga for Better Sleep
Just like meditation, taking a yoga class will allow you to relax and ultimately enjoy a better night's sleep. Yoga for sleep can relax your body and soothe your mind, making it a healthy sleep habit.
#32. Stay Positive
Studies show those who expressed gratitude slept better and were less tired throughout the day.
Speak to Your Doctor
#33. Rule Out Any Sleep Disorder's Sleep Disorder
Speak to your doctor if sleep is a consistent problem. There are many conditions, including sleep apnea, that can cause poor sleep.
Want to Learn More?
The 2021 Ultimate Guide to Sleep
Neglecting your sleep is harmful to your overall physical and mental health. Our guide to sleep breaks down the importance of sleep, best sleep practices, sleep mistakes, and more.
READ THE FULL SLEEP GUIDEAbout the Author
Bianca Araujo-Mendez is the Director of Brand & Shopper Marketing at Compass Health Brands. She enjoys all things marketing and appreciates knowing the lives of others are enriched when using products from Compass Health Brands.
About Carex Health Brands
Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.
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