17 Proven Tips for Better Sleep at Night
A good night's sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function ( 1 , 2 , 3 , 4 , 5 ).
It can also increase the risk of disease in both adults and children (weight gain leads to 5 , 6 , 7 ).
In contrast, good sleep can help you eat less, exercise better and be healthier ( 2 , 8 , 9 , 10 ).
Over the past years, sleep quality and quantity have decreased. In fact, many people regularly sleep poorly ( , 12 ).
If you want to optimize your health or lose weight, then having a good sleep is one of the most important things you can do.
Here are 17 evidence-based tips to sleep better at night.
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1. Increase Bright Light Exposure During Day
The body has a natural time retention clock known as circadian rhythm ( 13 , 14 ).
It helps your brain, body and hormones that affect affect you to stay awake and tells your body when it's time to sleep ( 14 , 15 ).
Natural sunlight or bright light during the day helps keep healthy circadian rhythm. This improves daytime energy , as well as sleep quality and duration at night ( 16 , 17 , 18 ).
In people with insomnia, daytime bright light exposure increased sleep quality and duration. At the same time, the time taken to fall asleep can be reduced by 83% ( 19 ).
In elderly adults, exposure to bright light during a similar working day was found to increase the amount of sleep by two hours and sleep efficiency by 80% ( 20 ).
Most investigations help people with severe sleep problems, daily light exposure likely helps you experience even the average sleep.
Try to get daily sunlight or if it is not practical - invest in artificial bright light device or bulbs.
Summary Daily sunlight or artificial bright light can improve sleep quality and duration, especially in severe sleep problems or insomnia.
2. Reduce Evening Blue Light Exposure
Although exposure to light during the day is beneficial, there is the adverse effect of exposure to light at night ( 21 , 22 ).
Again, tricking your brain into thinking that this is still daytime, due to its impact on your circadian rhythm. It reduces hormones like melatonin, helps to relax and deep sleep ( , 24 ).
Blue light - electronic devices such as smartphones and computers emit large amounts - bad about it.
There are several popular methods you can use to reduce nighttime exposure to blue light . These include:
Use the blue light (block glasses 24 , 25 ).
Download an app like F.lux to block blue light on your laptop or computer.
Plug in an app blocks blue light on your smartphone. It is available on both iPhone and Android models.
Stop watching any TV and turn off any bright lights for two hours before going to bed.
Abstract blue light tricks your body into daytime thought. There are several ways you can reduce exposure to blue light in the evening.
Day 3 Late caffeine consumption
Caffeine has numerous benefits and is consumed by 90% of the US population ( 26 , 27 , , 29 , 30 ).
A single dose can improve focus, energy and sports performance ( 31 , 32 , 33 ).
However, when consumed late in the day, coffee stimulates the nervous system and may stop your body from relaxing naturally at night.
In one study, consuming caffeine up to six hours before the bed significantly deteriorated sleep quality ( 34 ).
Caffeine can remain elevated in the blood for 6-8 hours. Therefore, drinking large amounts of coffee after 3-4 pm is not recommended - if you are sensitive to caffeine or asleep (especially if 31 , 35 ).
If you do ask for a cup of coffee in the afternoon or evening, stick with decaf coffee.
Summary Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
4. Reduce irregular or long daytime sleeps
Short power candies are beneficial throughout the day, while long or irregular napping may adversely affect sleep.
Daytime sleep can confuse the inner clock, meaning you can fight for sleep at night (most 36 , 37 ).
In fact, in one study, participants ended up being sleepy during the day after receiving daytime sleep ( 37 ).
Another study noted that longer naps may adversely affect health and sleep quality (while napping for 30 minutes or less can improve brain function during the day ) 38 .
However, some studies show that those who are accustomed to taking regular daytime sleeps do not experience poor sleep quality or interrupted sleep at night.
If you take regular daytime sleeps and sleep well, you should not have to worry. The effects of scraping depend on the individual ( 39 , 40 , 41 ).
Summary Long, daytime sleep may impair sleep quality. If you have problems sleeping at night, you can stop napping or shorten your nap.
5. Sleep and Try Wake Up Consistent Times
A series of loops aligning itself with sunrise and sunset The body functions as circadian rhythm.
Being consistent while sleeping and waking times can help long-term sleep quality ( 42 ).
One study noted that participants had irregular sleeping habits and went to bed late on weekends reported poor sleep ( 43 ).
Other studies have suggested that irregular sleep patterns can alter melatonin levels signaling your brain in your circadian rhythm and sleep ( 43 , 44 , ).
struggling with sleep, waking up and trying to get to bedtime habits at similar times. After a few weeks, you may not even need an alarm.
Summary especially on weekends - try to get into a regular sleep / wake cycle. If possible, try to wake up naturally every day at a similar time.
6. Take a Melatonin Supplement
Melatonin is the key sleep hormone that tells the brain when it's time to relax and head to bed ( 46 ).
Melatonin supplements are an extremely popular sleep aid.
Often used in the treatment of insomnia, melatonin can be one of the easiest ways to fall asleep faster ( 47 , 48 ).
In one study, the 2 mg bed of melatonin improved sleep quality and energy the next day and helped people fall fast asleep. In another study, half of the group fell fast in sleep and improved sleep quality (15% improvement 48 , 49 ).
Furthermore, any withdrawal effects have been reported in any of the above studies.
Melatonin is also useful when traveling and setting a new time zone, helping the body return to it circadian rhythm ( 50 ).
In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take 1-5 mg around 30-60 minutes before bedtime.
Start with low doses to assess your tolerance and then gradually increase if necessary. Since melatonin can alter brain chemistry, it is recommended to check with a health professional before use.
You should also talk with your health care provider if you are thinking about the use of melatonin as a sleep aid, long-term use of this supplement in children has not been well studied.
Summary A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1-5 mg around 30-60 minutes before going to bed.
7. Consider These Other Supplements
Various supplements form relaxation and can help you sleep including:
Ginkgo biloba: a natural plant with many benefits, can help reduce sleep, rest and stress, but the evidence is limited. Take 30-60 minutes at 250 mg before bed ( 51 ).
Glycine: Several studies show that 3 grams of amino acid glycine can improve sleep quality ( 52 , 53 , 54 ).
Valerian root: Various studies suggest valerian to help you sleep and improve sleep quality. Before bedtime, 500 mg (al 55 , 56 , 57 ).
Magnesium: Responsible for over 600 reactions within your body, magnesium can improve sleep quality (relaxation and improve 58 , 59 , 60 ).
L-Theanin: An amino acid, L-theanine can improve relaxation and sleep. Bed (previously taken 100-200 mg 61 , 62 ).
Lavender: A potent herb with many health benefits, lavender can trigger a calming and sedentary effect to improve sleep. Containing 25-46% linalool (80-160 mg al 63 , 64 , 65 , 66 , 67 , 68 , 69 ).
Be sure to just try one of these supplements at a time. Combined with other natural sleep strategies, they can be beneficial while they are a magic bullet for sleep problems.
Summary Many supplements, including lavender and magnesium, coupled with other strategies, can help with relaxation and sleep quality.
8. Do Not Drink Alcohol
Downing a few drinks at night can adversely affect sleep and hormones.
Alcohol is known to cause or increase symptoms of sleep apnea, snoring and divided sleep patterns ( 70 , 71 ).
It also changes the production of melatonin at night that plays a key role in the body's circadian rhythm ( 72 , 73 , 74 , ).
In another study, it was found that nighttime alcohol consumption naturally decreased nightly increases, and human growth hormone also plays a role in circadian rhythm and has many other important functions (HGH), 76 ).
Summary Do not use alcohol at bedtime, as it reduces melatonin production at night and can lead to impaired sleep patterns.
9. Optimize Your Bedroom Environment
Many people believe that the bedroom environment and its setup are key factors in taking a good sleep.
These factors include temperature, noise, outdoor light and furniture assembly ( 77 ).
Several studies point out that external noise, frequent traffic, poor sleep and long-term health problems can cause ( 78 , 79 , 80 ).
In a study of women's bedroom environment, around 50% of respondents reduced noise and slightly improved sleep quality (difference 81 ).
To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices such as alarm clocks. make sure your bedroom is quiet, relaxing, clean and a pleasant place.
Abstract Optimize the bedroom environment by eliminating external light and noise to sleep well.
10. Adjust Your Bedroom Temperature
Body and bedroom temperature can also profoundly affect sleep quality.
It can be very difficult to get a good night's sleep when it's too hot, as you might have experienced in summer or in hot places.
One study found that external noise was more affected by bedroom temperature than sleep quality ( 77 ).
Other studies reveal that increased body and bed temperatures can reduce sleep quality and improve alertness ( 82 , 83 , 84 , 85 , 86 , 87 ).
Although it depends on your preferences and habits around 70 ° F (20 ° C), it seems to be a comfortable temperature for most people.
Summary Test to find out the different temperatures are most comfortable for you. Best for most people around 70 ° F (20 ° C).
11. Not Evening
Late night eating can adversely affect both sleep quality and the natural release of HGH and melatonin ( 88 , 89 , 90 , 91 , 92 ).
So the quality and type of said midnight snack can also play a role.
In a study, people who ate high carb eaten four hours before bed helped people fall asleep faster ( 93 ).
Interestingly, a study discovered a low-carb diet if you are accustomed to a low-carb diet (especially if you also developed sleep indicating that carbohydrates are not always necessary ).
Summary Consuming a large meal before bedtime can lead to poor sleep and hormone degradation. However, certain meals and snacks can help for several hours before bedtime.
12. Relax and Clear Your Mind in the Evening
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bedtime have been shown to improve sleep quality and are another common technique used to treat insomnia ( 95 , 96 , 97 ).
In one study, relaxing massage in patients with improved sleep quality ( 98 ).
Strategies include listening to relaxing music, reading books, taking a hot bath , meditation , deep breathing and visualization.
Try different methods and find the best way for you.
Relaxation techniques before bedtime, including hot baths and meditation, can help you sleep.
13. Take a Relaxing bath or shower
Relaxing bath or shower is another popular way to sleep better.
Studies suggest that they can improve overall sleep quality and help people - especially older adults - fall asleep faster ( 99 , 100 , 101 , 102 , 103 ).
In one study, a warm bath 90 minutes before bed improved sleep quality and helped people get a deeper sleep ( 100 ).
Alternatively, if you do not want to take a full bath at night, simply bathe your feet in warm water which can help you relax and heal ( 102 , 103 ).
Summary Before going to bed, a hot bath, shower or foot bath can help you relax and improve your sleep quality.
Rule 14 of a Sleep Disorder
An underlying health condition may be the cause of sleep problems.
A common problem is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping ( 104 , 105 ).
This may be more common than you think. One comment claims that 24% of men and 9% of women have sleep apnea ( 106 ).
Other common medically diagnosed problems include sleep movement disorders and circadian rhythm sleep / wake disorders that are common to shift workers , ).
If you've always struggled with sleep, it may be wise to consult with your doctor.
Summary There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.
15. Get a Comfortable Bed, Cushion and Pillow
Some people wonder why they always sleep better in a hotel.
Apart from the relaxing environment, the quality of the beds can also affect sleep ( 109 , 110 ).
In one study, it appeared that the benefits of a new bed for 28 days, revealed that 59% to 60% and 57% with back stiffness, reduced back pain with shoulder pain. In addition, 60% improved sleep quality ( 111 ).
Other studies point out that new beds can improve sleep. In addition, low-quality mattress 112 , which can lead to increased lower back pain ( ).
The beds are the best and the beds are extremely subjective. If you are upgrading your bed, base your preference on your personal preference ( 114 , 115 , 117 ).
It is recommended to raise the bed at least every 5-8 years.
If you haven't made bed or mattress replacement for a couple of years (although it's probably expensive - fix it, it can be very quick 112 ).
Summary The bed, mattress and pillow can significantly affect sleep quality and joint or back pain. Try to buy high quality bedding and bedding in 5-8 years.
16. Regular Exercise - But Before The Room
Exercise is one of the best science-aided ways to improve your sleep and health.
It has been used to improve all aspects of sleep and reduce insomnia symptoms ( 118 , 119 , 120 , 121 , 122 ).
A study in older adults found that exercise lasted almost to fall asleep, and allowed more than 41 minutes of sleep at night ( 121 ).
In people with severe insomnia, exercise offers more advantages to most drugs. Exercise reduced the time to fall asleep by 18% (total sleep time by 15%, 30% and anxiety by 55%, total night awake 123 ).
Daily exercise is the key to a good night's sleep, although performing too late a day can cause sleep problems.
This is due to the stimulating effect of exercise, which increases alertness and hormones, such as epinephrine and adrenaline. However, some studies clearly show no harmful effects, which are clearly dependent on the individual ( 124 , 125 , 126 ).
Summary Regular exercise during daytime is one of the best ways to ensure a good night's sleep.
17. Do Not Drink Any Liquids Before Room
Nocturia is the medical term for excessive urination during the night. This affects sleep quality and daytime energy ( 127 , 128 ).
Drinking large amounts of fluids before going to bed may lead to similar symptoms, though some people are more sensitive than others.
Although hydration is vital to health , it is wise to reduce your fluid intake late in the evening.
Try not to drink any fluids 1-2 hours before bedtime.
You should also use the toilet right before going to bed, as this can reduce your chances of waking up at night.
Summary Reduce fluid intake late in the evening and try using the bath right before bedtime.
Underline
Sleep plays a key role in health .
A great comment in adults, children 89% and 55% increased risk of obesity linked to insufficient sleep ( ).
Other studies concluded that overnight increases the risk of developing heart disease and type 2 diabetes for less than 7-8 hours ( 130 , 131 , 132 ).
If you are interested in optimal health and wellbeing, then you should make a sleep a priority and combine some of the above tips.
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