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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

33 Ways to Sleep Better

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.

Sleep tips: Bright Light Therapy for better sleep

#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.

The 2021 Ultimate Guide to Bright Light Therapy

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
Sleep tips: Blue light and technology can inhibit sleep

#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.

Sleep tips: Avoid eating late to sleep better

#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. 

Sleep tips: Avoid liquids before bed to sleep better

#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.

Sleep tips: Caffeine stimulates your nervous system and can cause you not to sleep.

#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.

Sleep tips: Avoid alcohol before bed to sleep better

#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

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
Sleep tips: Spicy food can disturb your sleep quality.

#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.

Sleep tips: Fish aids in 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.

Sleep tips: Drink cherry juice to sleep better

#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.

Sleep tips: Bananas help you sleep better

#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.

Sleep tips: Stop smoking

#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.

Sleep tip: Keep your naps short and at an appropriate time

#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.

Sleep tip: Keep bed time and wake time consistent

#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.

Sleep tip: Set an alarm to remind you when to wind down for sleep

#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.

Sleep tip: Turn the alarm away from you

#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

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

Supplements for Better Sleep (consult with your doctor before trying these methods)

Supplements are an easy hack for better sleep.

Sleep tip: Take melatonin to fall asleep

#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.

Sleep tip: Sleep supplements such as lavender and magnesium can help with sleep

#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.

Sleep tip: Make your bedroom an oasis

#18. Make Your Bedroom an Oasis

Create a relaxing environment by eliminating external light and noise.

Sleep tip: Set your room temperature to a cool 65-70°F for better sleep

#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.

Sleep tip: Open your window for better airflow

#20. Crack Open a Window or Door

Letting airflow can reduce carbon dioxide, a known sleep inhibitor.

Sleep tip: Invest in a good quality mattress, pillows, and sheets.

#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.

Sleep tips: Weighted blankets promote relaxation and better sleep

#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!

Sleep tips: Sleep on your side for a better night's sleep

#23. Sleep on Your Side

Sleeping on your side decreases the likelihood of interrupted sleep.

Sleep tips: Sleeping with socks on warms your body and allows you to fall asleep faster

#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.

Sleep tips: White noise machines are great to keep you asleep and distraction free

#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. 

Sleep tips: Leave your pets off the bed to keep your sleep patterns uninterrupted

#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.

Sleep tips: Try relaxation techniques to help you fall asleep

#27. Relax and Clear Your Mind

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

Sleep tips: Warm baths for sleep

#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.

Sleep tips: Make exercise a routine for better sleep

#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.

Sleep tips: Guided sleep meditation for better sleep

#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.

Sleep tips: Yoga for better sleep

#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.

Sleep tips: Expressing gratitude can help you sleep better

#32. Stay Positive

Studies show those who expressed gratitude slept better and were less tired throughout the day. 

Speak to Your Doctor

Sleep tips: Speak to your doctor is sleep is a consistent problem

#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

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

About 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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