11 Ways to Get Better Sleep Tonight

Disclaimer: The following article is for informational purposes only and is not intended as medical advice. Always talk to your doctor about changes to your lifestyle and medication.

We all know how important sleep is for our health and well-being, yet many of us struggle to get enough rest. If you’re tossing and turning at night or waking up feeling groggy, you’re not alone. 

Sleep isn’t just about feeling rested—it’s a cornerstone of good health. Quality sleep helps your brain function properly, boosts your immune system, and improves your mood. Poor sleep, on the other hand, can lead to problems like weight gain, heart issues, and a weakened ability to fight off illnesses. 

The good news is there are simple steps you can take to improve your sleep.

In this post, we’ll share 11 practical tips to help you sleep better and wake up refreshed. Whether you’re battling insomnia or just looking to optimize your rest, these suggestions can make a big difference.

11 Tips for Better Sleep

1. Stick to a Sleep Schedule

Go to bed and wake up at the same time every day—even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling rested.

2. Create a Relaxing Bedtime Routine

Spend 30-60 minutes before bed winding down. Activities like reading, meditating, or taking a warm bath can signal to your brain that it’s time to sleep, especially if they become a consistent part of your routine.

3. Make Your Perfect Sleep Environment

Your bedroom should be dark and a cool temperature. Consider blackout curtains or eye masks to eliminate disturbances. If you like a bit of background noise, play relaxing music for deep sleep, white noise, or even ASMR content. Also, invest in a comfortable mattress and pillows that support your preferred sleep position.

4. Limit Caffeine, Alcohol and Nicotine

Caffeine is a stimulant that can stay in your system for up to 8 hours, so avoid it in the afternoon and evening. Nicotine is a stimulant too that harms our ability to get deep sleep. And while alcohol might make you feel sleepy initially, it can actually disrupt your REM sleep later in the night.

5. Watch What You Eat Before Bed

Avoid heavy meals or spicy foods close to bedtime, as they can cause discomfort or indigestion. If you’re hungry, opt for a light snack like a handful of almonds, which contain nutrients that promote sleep and fullness.

6. Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Just make sure to finish any intense workouts at least a few hours before bedtime to avoid overstimulation.

7. Manage Stress

Stress and anxiety can keep your mind racing at night. Techniques like journaling, deep breathing, or yoga can help you relax. If stress is a persistent issue, speaking with a primary care doctor or therapist could help you develop effective coping strategies.

8. Limit Naps

While short naps (20-30 minutes) can boost energy during the day, long or late naps can interfere with nighttime sleep. If you’re struggling to sleep at night, consider skipping naps altogether.

9. Expose Yourself to Natural Light

Spend time outside during the day to help regulate your body’s sleep-wake cycle. In the evening, dim the lights to prepare your body for rest. Bright light exposure during the wrong times can confuse your internal clock.

10. Track Your Sleep Metrics

A sleep diary is a great, free tool that is sufficient for many people to track their sleep patterns. If you want more exact data and insights, wearable devices like a Whoop, Oura Ring or Apple Watch can monitor your sleep duration, quality, and cycles. However, they can be expensive, and their accuracy varies. But by understanding your sleep patterns, you can make targeted changes to your routine for better results.

11. If at First You Don't Succeed, Try, Try Again

If you're struggling to fall asleep or stay asleep, the anxiety about being awake can keep you up even longer. And, while it's sometimes wise to be patient and calmly wait to fall asleep, laying in bed awake for too long can be counterproductive, as your brain will start to associate your bed with being awake. If you're lying awake for 20-30 minutes, get out of bed and do something relaxing until you feel ready to go to sleep again (but make sure you're not using screens or bright lights). 

Getting better sleep is a journey, but with these tips, you’re well on your way to more restful nights and energized days. Remember, small changes can lead to big improvements over time. If you’re still having trouble, a primary care doctor can be a valuable partner in uncovering what’s keeping you up at night. Sweet dreams!

Know When to Seek Help

If you’ve tried everything and still struggle with insomnia, it’s time to consult a professional. 

The primary care doctors at AstroDoc can evaluate your sleep habits, screen for conditions like sleep apnea, and refer you to a specialist if needed. 

Don’t hesitate to ask for help—better sleep is worth it. Get started with AstroDoc today.

Learn More from Matthew Walker

More research on sleep is going on than ever before. Learn more about sleep from one of the people most responsible for pushing the science of sleep forward in mainstream consciousness, Matthew Walker.