Tossing and turning at night? You’re not alone. Millions struggle with sleep, whether it’s difficulty falling asleep, staying asleep, or waking up feeling exhausted. Poor sleep affects everything—from your mood and focus to your long-term health.
The good news? Small changes can make a big difference.
In this guide, you’ll discover 30 practical ways to improve your sleep, from optimizing your nighttime routine to adjusting your environment and managing stress. Ready to sleep better? Let’s dive in!
Sleep Environment Improvements
- Block out light – Use blackout curtains or a sleep mask.
- Reduce noise – Try white noise machines, earplugs, or soothing music.
- Optimize room temperature – Keep it cool, around 60–67°F (15–19°C).
- Invest in a good mattress and pillow – Choose ones suited to your body type and sleep style.
- Declutter your bedroom – A tidy space can reduce anxiety and promote relaxation.
Lifestyle Changes
- Follow a sleep schedule – Go to bed and wake up at the same time every day.
- Limit screen time before bed – Avoid blue light from phones, tablets, and TVs 1–2 hours before sleep. You can also activate night mode on your devices which will reduce blue light exposure and help your body produce melatonin, the hormone that promotes sleep.
- Get morning sunlight – Exposure to natural light helps regulate your body clock.
- Exercise regularly – Even light movement during the day can improve sleep quality.
- Reduce caffeine and nicotine – Avoid these stimulants at least 6 hours before bed.
Dietary Adjustments
- Avoid heavy meals before bed – Eat lighter dinners and avoid spicy foods.
- Drink herbal teas – Chamomile, valerian root, and lavender tea can help relax the body.
- Increase magnesium intake – Found in almonds, bananas, and dark leafy greens, it helps relaxation.
- Consume tart cherry juice – A natural source of melatonin to aid sleep.
- Stay hydrated but limit fluids before bed – Avoid waking up for bathroom trips.
Relaxation Techniques
- Practice deep breathing – check out the video below:
- Use muscle relaxation exercises – Tense and release each muscle group.
- Practice gentle stretching – Light stretches before bed can release tension, improve circulation, and signal your body that it’s time to unwind. Focus on slow, mindful movements to enhance relaxation.
- Listen to calming music or nature sounds – Gentle sounds can signal the brain to unwind.
- Use aromatherapy – Essential oils like lavender or sandalwood promote relaxation.
Mindset & Stress Management
- Journal before bed – Write down thoughts or make a gratitude list to clear the mind.
- Avoid reading negative news – Reading stressful news before bed increases anxiety.
- Read a physical book – A non-stimulating book can help the brain wind down.
- Set aside worry time earlier in the day – Avoid thinking too much at night.
- Use visualization techniques – Imagine peaceful scenes to guide the mind into relaxation.
Alternative Approaches
- Consider sleep supplements – Short-term use can help reset sleep cycles.
- Try acupuncture – Some find relief for insomnia through acupuncture.
- Explore herbal remedies – Passionflower, ashwagandha, or lemon balm may support better sleep.
- Cool your hands and feet – Wearing socks to bed helps, but if you wake up in the middle of the night, cooling your palms and soles can help you feel sleepy again.
- Lie on an acupressure mat – These mats stimulate pressure points to reduce tension and help you relax.
