How to Sleep Well: 17 Evidence-Based Tips for a Better Night's Sleep

Do you want better quality & duration of your nightly rest? Here are 17 evidence-based tips for improving your sleeping habits & lifestyle changes.

How to Sleep Well: 17 Evidence-Based Tips for a Better Night's Sleep

Do you want to get a better night's sleep? It's not as hard as you think. With the right habits and lifestyle changes, you can improve your sleep quality and duration. Here are 17 evidence-based tips for a better night's sleep. Natural sunlight or bright light during the day helps maintain a healthy circadian rhythm.

This improves daytime energy, as well as the quality and duration of night sleep (16, 17).Caffeine has numerous benefits and is consumed by 90% of the US population (26, 27, 28, 29, 30). Often used to treat insomnia, melatonin may be one of the easiest ways to get to sleep faster (47, 4).Alcohol is known to cause or increase symptoms of sleep apnea, snoring, and altered sleep patterns (70, 7). It also alters the nocturnal production of melatonin, which plays a key role in the body's circadian rhythm (72, 73, 74, 7). Another study found that nighttime alcohol consumption decreased natural nighttime elevations of human growth hormone (HGH), which plays a role in circadian rhythm and has many other key functions (7).These factors include temperature, noise, external lighting and furniture arrangement (7).

Numerous studies indicate that external noise, often from traffic, can cause sleep problems and long-term health problems (78, 79, 80). A study found that bedroom temperature affected sleep quality more than external noise (7). Around 20°C seems to be a comfortable temperature for most people, although it depends on your preferences and habits. Try different temperatures to find out which one is most comfortable for you.A study looked at the benefits of a new mattress for 28 days and found that it reduced back pain by 57%, shoulder pain by 60% and stiffness in the back by 59%.

It also improved sleep quality by 60% (11). Nocturia is the medical term for excessive urination at night. It affects the quality of sleep and energy during the day (127, 12).Other studies conclude that doing less than 7 to 8 hours a night increases the risk of developing heart disease and type 2 diabetes (130, 131, 13). Regular exercise helps you sleep better, as long as you don't get too close to bedtime.

A burst of energy after training can keep you awake. Try to finish any strenuous exercise 3 to 4 hours before going to bed.Do you want to reduce your chances of needing night trips to the bathroom? Do not drink anything in the last 2 hours before bedtime. If you have to get up at night, it can be difficult to get back to sleep quickly.Attenuate them at home 2 to 3 hours before bedtime. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep.

Let go of any work, delicate discussions, or complicated decisions 2 or 3 hours before bedtime. It takes time to turn off the noise of the day.If you still have a lot of things on your mind, write them down and let him spend the night. Then, about an hour before going to bed, read something that calms you down, meditate, listen to quiet music, or take a warm bath. We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem.

Beyond making us feel tired and moody, lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease and type 2 diabetes. Taking a brisk daily walk will not only trim you but will also keep you awake less often at night. Exercise increases the effect of natural sleep hormones such as melatonin. A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less often.

Just watch the time of your workouts. Exercising too close to bedtime can be exhilarating. Morning workouts that expose you to daylight will help the natural circadian rhythm. Bills are piling up and your to-do list is a mile long.

Daytime worries can surface at night. Activates fight or flight hormones that act against sleep. Give yourself time to relax before bedtime. Learning some form of relaxation response can promote good sleep and can also reduce anxiety during the day.

To relax try deep breathing exercises. Inhale slowly and deeply and then exhale. Sometimes the pace of modern life barely gives you time to stop and rest. It can make a good night's sleep on a regular basis look like a dream.

As you may have experienced during the summer or in hot places it can be very difficult to get a good night's sleep when it's too hot. Daily sunlight or bright artificial light can improve the quality and duration of sleep especially if you have severe sleep problems or insomnia. While most research involves people with severe sleep problems daily exposure to light will likely help you even if you have normal sleep. Changing these habits may take time but the effort can pay off by relaxing and preparing to fall asleep when it's time to sleep.


We all need good quality sleep in order for our bodies and minds to function properly. With some simple lifestyle changes such as reducing caffeine intake before bedtime or exercising regularly during the day we can improve our chances of getting better quality restful nights' sleeps. Additionally exposure to natural sunlight or bright artificial light during daytime hours helps maintain our body's natural circadian rhythm which helps us fall asleep faster and stay asleep longer.

Sue Ashauer
Sue Ashauer

General food junkie. Extreme zombie buff. Extreme coffee trailblazer. Hipster-friendly travel guru. Devoted food trailblazer. Tv buff.

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