10 Proven Tips To Sleep Better At Night

  • 1.Increase bright light exposure during the day- Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
  • 2.Reduce blue light exposure in the evening- Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Put away your devices at least 2 hours before bed-time.
  • 3.Don't consume caffeine late in the day- Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
  • 4.Reduce irregular or long daytime naps- While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
  • 5.Try to sleep and wake at consistent times- Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
  • 6.Take a Melatonin supplement- Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed. Take around 1–5 mg 30–60 minutes before bed.
  • 7.Consider other supplements- Several supplements, including lavender, valerian root and magnesium, can help with relaxation and sleep quality when combined with other strategies
  • 8.Don't drink alcohol- Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
  • 9.Optimize your bedroom environment- Optimize your bedroom environment by eliminating external light and noise to get better sleep. These factors include temperature, noise, external lights and furniture arrangement.
  • 10.Exercise regularly, but not before bed-time- Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep. However, performing it too late in the day can have an opposite effect.

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