10 Tips for a Better Night's Sleep

Jun 04, 2025 · 3

Are you having trouble sleeping at night? If so, you’re not alone. The Cleveland Clinic reported that about 30% of adults worldwide have some insomnia symptoms, which include not sleeping enough, trouble falling or staying asleep, or generally poor sleep quality. Unfortunately, insomnia at night can cause problems during the day, like:

Overall tiredness or listlessness
Delayed reflexes
Memory lapses
Moodiness and irritability
Disturbances of everyday routines
Slowed thinking and difficulty focusing

If these symptoms are causing quality-of-life problems, then a visit to your physician may be in order. Otherwise, if the symptoms are only nuisances, then there may be some do-it-yourself steps you can take to alleviate insomnia.

Try these tips to sleep better tonight!

Set a routine for your sleeping time

Establishing a daily sleep routine can train your body and mind to improve sleep quality and quantity. While it may take some discipline, creating a consistent daily sleep and wake-up pattern can contribute to a more restful night.

Use Your Bed Only for Sleep

Some of us use our beds for more than just sleeping, such as watching TV or using our phones. However, this might make falling and staying asleep more difficult. Avoid getting into bed until it's your scheduled time, so your brain can establish a healthy sleep pattern.

Avoid Caffeine

Do you feel like you need coffee or energy drinks to keep alert during the day? You might be in a vicious cycle of using caffeine to stay awake in the daytime because that same caffeine keeps you awake at night. If you’re not ready to give it up altogether, try limiting caffeine intake to the morning so it's less present in your system when it's time to sleep.

Exercise Daily

Johns Hopkins Medicine notes that moderate aerobic exercise increases the amount of deep sleep. However, since exercise releases endorphins, chemicals in the brain that contribute to wakefulness, consider finishing exercise at least one to two hours before bedtime.

Don’t Overdo Daytime Naps

Daytime naps can feel necessary for many, but it's essential not to overindulge. Keep naps limited to under one hour to avoid sleepless nights.

Read Before You Sleep

Some people find it easier to fall asleep if they read a book. While this positive habit may help you nod off faster, the effectiveness of this method depends on the individual and the type of book. For example, you might be motivated to stay awake if your tastes run toward exciting, page-turning thrillers. For others, a book may not work as well as a podcast, a warm bath, soothing music, or guided meditation.

Avoid the Blue Light Screens

Many look for a relaxing prelude to sleep in a TV, phone, or tablet screen. It might sound like a good idea, but the blue light they emit can disrupt sleep. According to Harvard Medical School, this type of light is beneficial during waking hours since it promotes attention and reaction times. Unfortunately, such light at night can throw off our biological clock, otherwise known as the circadian rhythm, thereby interfering with sleep.

Find a Quiet, Dark, and Comfortable Room

Since blue or other light can be a problem, ensure your sleep spot is quiet, comfortable, and dark. Decreasing the light in a room may take more than simply turning off a switch. You may need room-darkening shades or even a sleep mask. Do you need a night light for safety? Consider a motion-sensing version or one with a dim red bulb that minimizes disturbing light.

Maintain a Balanced Diet

Studies have shown that what you eat can affect your sleep. For example, the Sleep Foundation reports that diets low in fiber, high in saturated fat, or high in sugar have been linked to lower quality sleep. Consuming alcohol close to bedtime has also been linked to a poor sleep experience. Conversely, eating a healthy combination of fats, carbohydrates, and protein appears to promote better rest.

Try Sound Therapy

Listening to music can help induce sleep. While musical tastes vary, studies have shown that music with a tempo of around 60-80 beats per minute works best. Another popular sound-based method is to use a fan or a sound machine to create a constant “white noise” effect that blocks out other distracting sounds.

While not every suggestion above will solve your unique sleep difficulty, experimenting with different approaches might help you find that elusive good night’s rest you’ve been dreaming of.