“Sleep well” is a common saying, but is it easy to implement, especially every night? Many things can disrupt your sleeping, but luckily it is possible to find many solutions too.
So how can you sleep well every night? The same solution does not work for everyone, but trying various tips related to your sleeping environment, eating and drinking habits, and using electronic devices in a way that does not interfere with your sleep, may help you find the solution that works for you.
The following tips are based on real experience. Some of them I have found to work well for me, while some of these tips have worked well for others. But it is important to understand that while none of these tips are guaranteed to work in your case, you can check if any of them would be helpful to you.
Here are The 49 Tips That Can Help You Sleep Well Every Night:
1. Establish a Bedtime Routine
It is almost impossible to ignore this step if you really want to sleep well every night. If your schedule is different every day, it will make sleeping well more difficult.
So it would be ideal try to stick to the same routines before bedtime every night and go to sleep at the same time. Also if possible, limit the difference between your sleep schedule “on weeknights and weekends to no more than one hour.”
Keeping up with the same routine every night will help you to become naturally tired around the time when you should go sleep, and to wake up fresh every morning.
2. Optimize your Sleeping Environment
In a study focused on the effect of the bedroom environment on women, about half of the participants reported better sleep quality when light and noise sources were blocked.
You should make your sleeping environment ideal for sleep, so that you can have a good night’s sleep every night. This does not only concern the lights and noises. For instance, you should make sure that it is not too cold and not too hot in your bedroom.
Have a comfortable bed and mattress, have a good pillow, have a dark bedroom, have a quiet bedroom, try to block other disturbances.
3. Don’t Bring Your Mobile Phone (or anything else) in Your Bed
If there are any useless extra devices in your bed that you tend to use before going to sleep, it will probably get even harder to fall asleep on time. Furthermore, if you are stuck to scrolling on your phone, you might not realize the passing of time, and eventually, you will notice that the bedtime has passed hours ago.
So don’t go to bed with your phone. If possible, leave it further away from your bed, and you will get better sleep.
4. Block the Blue Light
This is related to the previous point. Blue light is one of the biggest enemies of sleep. If you have a habit of using your cell phone or computer or watching TV late at night, any of these might hinder your ability to fall asleep.
So a couple of hours before going tobed, you should:
- Turn off all bright lights
- Stop watching TV
- Stop using your computer
- Stop using mobile phone
Nowadays, many of us can’t stop using such devices, so as an alternative, you can also:
- Use special glasses that block blue light
- Get a screen dimmer app
It might be ideal to get a screen dimmer app and start to use it soon as the sun sets. That will help you to prepare to have a good night’s sleep.
If you are looking a good screen dimmer app, you can check out the options I found. You can see if any of these will work for you.
5. Go to Sleep at Same Time Every Night
If you want to sleep well every night, it would also be best to always go to sleep at the same time. That way, you can keep up with a good sleep schedule and wake up more naturally in the morning.
Also, you probably will find out how much better you feel during the day when you are following a stable sleeping schedule.
It can be beneficial for your long-term sleep quality.
6. Set the Alarm to Remind You When it is Bedtime
You can use your alarm clock or alarm app not only to wake you up in the morning, but also to remind you when it is time to go to sleep. It may be beneficial for you, especially if you lose your “sense of time” easily. In the evening, it can be easy to get distracted by other things, so that you might totally forget your sleeping time without the reminder.
It is effortless to set such an alarm to remind you automatically at the same time every day, if you use an alarm app on your phone.
7. Wake Up at the Same Time Every Morning
It is more natural to wake up at the same time every morning, if you go to sleep at the same time every evening. Correspondingly, if you have a habit of waking up at the same time every morning, it is more comfortable to go to sleep the same time at night, since you will start feeling tired around the time when you should go to asleep. Also, keeping up with the same wake-up time in the weekends will help you wake up early on the weekdays.
An ideal situation would be if you didn’t need an alarm clock to wake you up, but for most people, it’s not possible.
8. Stop Smoking
Anything to add here? Well, you can read more here about how bad smoking is for your sleep and health in general, if you need any motivation to stop smoking.
9. Don’t Drink (too much) Alcohol
Some may claim that it is good to drink a bit of alcohol before bed, because it helps you fall asleep. However, there are also conflicting claims.
There are many studies related to sleep and alcohol. For instance, one study was conducted on the topic of “Alcohol, sleep apnea and snoring.” The study showed that alcohol had a negative impact on sleep.
Consider carefully, how much and how often, if at all, you should consume alcohol.
10. Make Sure That Your Bedroom Temperature is Ideal
An ideal bedroom temperature may help you to have a better sleep for the whole night. Many sources say that around 70°F (around 21°C) would be a comfortable temperature for many people.
One study found that the bedroom temperature can affect the sleep quality more than a noisy environment.
It is also good to acknowledge that your bedroom temperature may change during the night. Therefore, using a heater or a cooler with a thermostat could help keep the temperature of the bedroom steady.
11. Make Sure That Your Bedroom is Dark
To achieve this, you may want to get good quality curtains that block all the light from outside. Furthermore, if there are disturbing light sources that you can’t block, such as blinking led lights in your bedroom, you might want to use a sleep mask to keep those lights from bothering your sleep.
12. Decide When You Should Eat
It might be the case that eating, especially a large meal, late at night can impact your sleep negatively, but on the other hand, eating something in the evening might also help you to fall asleep.
Therefore, you should find out what works best for you. Following the advice, try to figure out what time and what kind of a meal is best for you in the evening.
13. Decide What You Should Eat
In addition to the previous point, everything you eat during the day might affect your sleep during the night. Still, the food you eat during the last few hours before bedtime has the most significant impact. Therefore, it is crucial to decide what you eat.
For many people, a light snack before bedtime might help avoid feeling hungry and make you fall asleep faster. A light snack could be, for example, one of these options:
14. Decide When You Should Drink
Drinking a lot of water is usually considered a good habit. But is there anything with drinking that may have a bad impact your sleep? For instance, might it cause problems if you drink too much just before bedtime, so that you might need to wake up during the night to go to the bathroom? Try to find a good balance between keeping yourself hydrated enough and avoiding unnecessary bathroom trips during the night.
15. Decide What You Should Drink
Water is always a good option. How about other drinks? You need to consider how any drink will impact your sleep, as well as your health in general. While drinking caffeinated drinks in the evening is usually not a good idea, drinking juice or other sweet drinks might be a good option for some people, but not good for everyone. You should try to find out what is best for you!
16. Take a Relaxing Shower
What could be more relaxing than a warm shower in the evening? Whether you agree with this claim or not, you should give it a try and see if it helps with falling asleep.
Some studies have been conducted concerning the effect of getting a shower before bed, and they point out that taking a shower can really improve sleep quality and help fall asleep more quickly.
For instance, one study pointed out that “a warm shower performed before lights out may offer a practical strategy to promote thermoregulatory changes that may advance sleep onset latency.”
17. Take a Relaxing Bath
If you have a bathtub, you may want to try if taking a bath can help you sleep better.
In a study where people took a warm bath before bed, it helped them get more deep sleep and made the overall sleep quality better.
So clearly warm water can make you relaxed and help you sleep better.
18. Do Exercises on the Right Time – Not Right Before Bed
This is one of the most recommend ways to improve your sleep.
There are also many studies on this topic. For instance, one study showed that doing exercises helped people fall asleep 55% faster.
It is also generally known that doing exercises too late in the evening may affect your sleep negatively — it is usually recommended that you don’t do any strenuous exercise during the last 3 hours before bedtime. However, this naturally depends on the individual.
So decide what is the best time for you to exercise.
19. Learn How to Relax You Body Before Bedtime
After a stressful day, many people will still feel stressed when it is time to go to sleep.
Therefore, to relax your body, you might want to dress warmly and do a little light stretching.
You may do this by following these directions of progressive muscle relaxation.
20. Learn How to Relax Your Mind Before Bed
After a stressful day, your mind might be filled with many things, and that will probably make it more difficult to fall asleep. Therefore, to clear all stress-inducing thoughts from your mind, you might want to establish some routines at night to relax your mind to sleep.
For instance, some people want to do visualizing exercises, read a book, or listen to some relaxing music.
If you notice that your problem is related to worrying too much, you should check out advice about how you can stop worrying.
21. Avoid Consuming Caffeine Too Late
For many people, even a little caffeine consumed too late during the day might keep them up at night.
Therefore, if you know that you are sensitive to caffeine, avoid consuming any caffeine at least 6 hours before bedtime.
If you feel that caffeine may be a problem for you, you can check out these helpful tips related to sleeping after caffeine.
22. Find Out Which Products have Hidden Caffeine
If you are particularly sensitive to caffeine, this might be crucial to help you sleep. If you consume any food products containing caffeine late in the evening, it might make it hard to fall asleep. So it’s wise to check!
23. Get Natural Light During The Daytime
You need natural light during the daytime to sleep well at night. Actually, it would be best to have exposure to sunlight in the morning to get sleep at night.
So if possible, go out soon after the sun rises and try to be outside much as possible during the daytime. If you can’t go out, open the curtains and try to stay close to the windows.
If you can’t get enough natural light for any reason, you might want to consider getting a light therapy box, which can help you to get some light.
24. If You Wake Up in the Middle of the Night, Learn How to Fall Asleep Again
You probably feel very frustrated if you ever wake up the middle of the night, when you would surely want to be asleep. Furthermore, if you can’t fall asleep soon again, it makes you feel even more frustrated!
So what can you do?
It may be tricky, if you don’t feel sleepy at all after waking up in the middle of the night. Here are a few basic tips you might want to try:
- Try to relax, so that you can fall asleep easier
- Get out of bed if you are still awake after half an hour has passed
- If you feel anxious, write down your worries or upcoming tasks that you need to remember, so you don’t have to keep thinking about them
- Read a book, but if possible, don’t use electronic screens
25. Find Out What Your Natural Sleep-Wake Cycle Is
Everyone’s sleep-wake cycle is somewhat unique, so try to find out what your natural rhythm is. It might not always be possible to follow your natural rhythm, but if possible, you should try to get as much sleep as you need, and set your bedtime and wakeup time as close to your natural sleep cycle as possible.
When you find out what your natural sleep-wake cycle is and how much sleep you need, do all you can to follow it. For instance,
- Go to sleep every night at the same time (if possible, at a time that is natural for you)
- Get up every morning at the same time
- Find out if naps are good for you or not
- Don’t sleep in, but follow your schedule consistently
- Find out how food affects your sleep-wake cycle
26. Find Out If You Have Any Sleep Disorder
Any sleep problems may be a sign of a sleep disorder. If you have any doubts regards your sleeping, find out what the reason behind your problems might be.
For instance, you can ask from your sleeping partner if they have found anything unusual about your sleeping. Or if you feel that your sleeping is not normal in some way, you should take action to find out what is all about. You might have a sleep disorder, and there might be treatments available. Therefore:
- Ask your spouse
- Do research
- Go to see your doctor
27. Decide If You Should Take Naps
For some people, taking a nap during the day is a good idea. For others, a nap can disrupt their sleep in the night. So do research and decide if you should take naps during the day, or if it is better for you to stick to only sleeping during the night.
For many people, taking short (30 minutes or less) naps during the day is a good idea.
Some people, however, might get even sleepier after taking naps during the day. It is important to remember that what works for one person, might not necessarily work for another!
28. Get a New Comfortable Mattress
If you feel that it is hard to get sleep on your current mattress, it might be the time to buy a new one.
Some sources recommend changing the mattress every seven years and all your bedding at least every 5 – 8 years.
29. Get a New Comfortable Pillow
The quality of your pillow has also a huge effect on your sleep. Finding a new pillow is usually quite a simple process, if you know what level of firmness works best for you.
If your current pillow is not comfortable enough, you might want to do a little research and get a new pillow. For instance, I collected information on some of the best hotel pillows, and here is a list of 35 hotel pillows with their price info and link to online shops.
30. Get a New Comfortable Bed Cover
A bed cover that’s too thin or too thick might interrupt your night’s sleep, so it is important to select the right kind of a bed cover, in order to sleep well for the whole night.
For instance, if your cover is too thick, you may get too warm during the night, and you might wake up feeling too hot and sweating.
Similarly, if your cover is too thin, you might get too cold during the night when the temperature drops.
It might also be practical to have a thinner cover in the summer and a thicker one in the winter, if you live in an area where the temperature varies a lot between the different seasons.
31. Keep a Sleep Diary
Keeping a sleep diary can help you understand what kind of sleeping problems you might have. For instance, you can write down any issues related to sleeping for one month, and then consider what actions you may need to take.
Keeping a diary of the time you go bed, when you fall asleep, how many times you wake up at night. and when you wake up in the morning, can be crucial information if you need to see your doctor. You might also want to write down what you ate before bedtime and what exercises you did in the evening.
32. Do Your Work During the Daytime
If you work from home, or if you need to do some of your work at home, try not to work late at night. It is undoubtedly a big factor that can make it hard to fall asleep, especially if you have a stressful work task to do late in the evening.
It is better to leave the more relaxing things for the evening, and try to do any stressful or work-related tasks during the day, if possible.
33. Calculate How Much Sleep You Need
If you simply write down the time when you fall asleep and wake up during one week, you can calculate the average duration that you sleep each night.
It would be especially beneficial to do this when you are having a vacation, and you don’t have to set an alarm in the morning. This way, you can find out how long you would sleep naturally. With this information, you can see what time you should go to sleep each night when you are work again.
34. Decide What Kind of Clothes, If Any, Are Best For You To Wear in Bed
Well, this may sound like a little thing, but sometimes it can have a big effect. So, should you wear pajamas or just underwear, or is it best for you to sleep without any clothes?
Probably the most common clothes to wear in bed are pajamas. Even then, you may want to consider what kind of pajamas is best for you. What color, what material and what fit would be best for you.
No matter what you choose, consider what feels comfortable for you, while keeping your temperature pleasant.
35. Turn Your Clock to the Other Direction So That You Won’t See It
When you go to sleep at night, it might be best to turn your alarm clock around so that you won’t see what the time is. Avoid checking the time on your phone, either. The reason for this is that if you can’t fall asleep as soon as you would want to, you might be tempted to check the time to see how much time you have wasted. If you start looking at the time at night, it may cause unnecessarily anxiety and delay the process of falling asleep.
The same is true, if you for any reason wake up during the night and can’t fall back to sleep instantly. Looking at the clock and noticing how late it is might make it even harder to fall back to sleep.
36. Listen to Sounds That May Help You Fall Asleep
Sometimes you may need some external stimulation to fall asleep. If you feel that listening to some relaxing sounds might help you to fall asleep, you should try it.
I have done some research on different types of relaxing sounds, and you can find the collection of 66 weird and best sounds that may make you fall asleep here.
37. Listen to Music That May Help You Fall Asleep
If you don’t like the idea of listening to sounds, you might want to listen to some relaxing music instead. Think about what kind of music would be best in your case. Just keep it relaxing and not too upbeat!
38. Dim Your Lights at the Right Time
As mentioned, blue light is bad for you just before bedtime. Therefore, you should dim any bright lights at least a couple of hours before going to bed.
39. Try Different Sets of Pillows
If you feel that your current pillow is not good enough, you can try to add one extra pillow under your head. This might work especially well, if you tend to sleep on your side. If that won’t help you, you might want to try to use a different kind of pillow altogether.
40. Don’t Lie in Bed When You are Not Going to Sleep
You may have seen this advice many times before, but it is worth mentioning again. It is actually true for many people, that you should not lie in your bed during the daytime, if you are not planning to sleep.
For me, however, it is not a problem. It might not be for you, either, but it is worth considering.
Consider whether it would be good for you to restrict the use of your bed only to sleeping and the other thing starting with “s”.
41. Decide If You Should Allow Your Pets Come to Your Bed
Pets in the bedroom or even in the bed may be okay for some people, but for some, pets in their bed might make sleeping extremely uncomfortable. No matter how much you love your pets, you need to think about your sleep quality and decide if you want or don’t want to allow pets in your bed at night.
42. Make Sure That Your Feet are Warm enough
Again, this depends on a person, but many people can sleep better with warm feet. Therefore, it might be necessary to wear a pair of warm socks if you feel that your feet are too cool.
For others, wearing socks will make them feel unnecessarily hot. So, if you feel that you don’t need socks, don’t wear them at night. Furthermore, for those who tend to feel too hot during the night, sleeping with legs (or at least one leg) outside the bed cover may be a better solution. So again, choose the option that is best for you.
43. Wear Earplugs
If you feel that there might be some sounds that may disturb your sleep at night, wearing earplugs might help you.
I slept many years wearing earplugs, because I used to be very sensitive for sounds. Now I don’t need them anymore.
So, even if you don’t always need earplugs to sleep well, there might be a temporary need for earplugs, especially if you need to sleep in a noisy environment.
44. Decide If You Want to Try to Sleep on the Floor
Some people sleep regularly on the floor, since sleeping on the floor feels better for them. There is also the benefit that you won’t fall from the bed if you tend move a lot during the night.
To prepare for sleeping on the floor, you might want to use a comfortable base to sleep on, such as a pad or mattress. It is also good to notice that if you sleep on the floor, it might be cooler there than on the usual bed level, so you need to consider what kind of a bed cover would be best on this case.
45. Decide If You Need a Bedtime Teddy or a Bedtime Toy
Well, you are not a child anymore, but for adults, the same thing can help to sleep that helped when you were little. Actually, you may know that many adults have bedtime teddies. Why not try it yourself?
46. Decide If You Want to Get a Motorized Rocking Bed
A Motorized Rocking Bed (for adults) is a really cool bed with a little rocking movement. Just like a baby can fall asleep easier with a gentle rocking movement, it might also help adults fall asleep. I wrote earlier about such a bed, and you can read more about motorized rocking beds here.
47. Decide If You Want to Sleep with a Gel Eye Mask on
It is relaxing and can help with some disorders such as a headache, insomnia or fatigue. Read more about the benefits of sleeping with a gel eye mask here.
48. Keep Your House Clean
Any mess in your house, especially in the bedroom, can disrupt your sleep. For instance, here you can find listed 5 Reasons People Sleep Better in a Clean Bedroom. Check it out to improve your sleeping.
49. Hug Your Spouse Before Bed
It has shown that a hug can lower blood pressure. So similarly, maybe a hug before bed can help you get better sleep, because of your lower blood pressure? Probably there won’t be any adverse effects anyway, so it’s worth a try!