How to Sleep Better

The secret to getting good sleep every night

Good sleep strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep–promoting techniques, you can discover your personal prescription to a good night’s rest.

The key is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.

How much sleep is enough?

The first step to improving the quality of your rest is finding out how much sleep you need. While sleep requirements vary slightly from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best.

How to sleep better tip 1: Keep a regular sleep schedule

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

• Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
• Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
• Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
• Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
• Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

How to sleep better tip 2: Make your bedroom more sleep friendly

It’s not just the number of hours in bed that counts—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may need to make some changes to your sleep environment. The quality of your bedroom environment makes a huge difference in how well you sleep.

Keep noise down

People differ in their sensitivity to noise, but as a general rule, you’ll sleep better when your bedroom is quiet. Even if you’ve learned to sleep through certain noises, such as the wail of sirens or the roar of a passing airplane, sleep studies show that these sounds still disrupt sleep.

If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. White noise can be particularly effective in blocking out other sounds and helping you sleep. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.

Keep your room dark and cool

When it’s time to sleep, make sure that your environment is dark. Even dim lights—especially those from TV or computer screens—can confuse the body clock. Heavy curtains or shades can help block light from windows, or you can try an eye mask to cover your eyes.

The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Make sure your bed is comfortable

Is your bed big enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.

Your mattress and bedding are also important. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow.  Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more support.

How to sleep better tip 3: Create a relaxing bedtime routine

If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

Turn off your television

Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, television actually stimulates the mind, rather than relaxing it. Part of this is due to content. Late night news and prime time shows frequently have disturbing, violent material. Even non–violent programming can have commercials that are jarring and loud.

However, even the most relaxing program or movie can interfere with the body’s clock due to the continuous flickering light coming from the TV or computer screen. Television is also noisy, which can disturb sleep if the set is accidentally left on.

You may be so used to falling asleep to the TV that you have trouble without it for the first few nights. If you find you miss the noise, try soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.

Reserve your bed for sleeping

If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to nod off.

How to sleep better tip 4: Get stress and anxiety in check

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day:

• If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and learn to replace irrational fears with more productive thoughts.

• If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.

Relaxation techniques for better sleep

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

• Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
• Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

How to sleep better tip 5: Eat right and get regular exercise

Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.

• Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
• Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.
• Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
• Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
• Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

You’ll also sleep more deeply if you exercise regularly. You don’t have to be a star athlete to reap the benefits—as little as twenty to thirty minutes of daily activity helps. And you don’t need to do all thirty minutes in one session. You can break it up into five minutes here, ten minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.

Be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature promotes sleep. Don’t feel glued to the couch in the evening, though. Relaxing exercises such as yoga or gentle stretching shouldn’t hurt.

How to sleep better tip 6: Try not to worry about sleep

It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

• Stay relaxed. The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time–honored technique of “counting sheep” works by engaging the brain in a repetitive, non–stimulating activity, helping you wind down.
• Do a quiet, non–stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
• Don’t stress about it. Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.

How to sleep better tip 7: Know when to see a sleep doctor

If you’ve tried the tips above, but are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. Consider scheduling a visit with a sleep doctor if, despite your best efforts at self–help, you are still troubled by any of the following symptoms:

Related articles

Related links for getting a good night’s sleep

Tips for getting better sleep

Twelve Simple Tips to Improve Your Sleep – Explore simple tips for making the sleep of your dreams a nightly reality. (Healthy Sleep, Harvard Medical School)

Healthy Sleep Tips – A variety of sleep tips including bedtime snacks, exercise, room temperature, noise, and light control. (National Sleep Foundation)

Adopt Good Sleep Habits – Learn how improving your sleep environment and sticking to a regular schedule can improve the quality of your sleep. (Get Sleep, Harvard Medical School Division of Sleep Medicine)

Sleep Hygiene: Helpful Hints to Help You Sleep – More tips for getting better sleep. (University of Maryland Medical Center)

Sleep environment

The Sleep Environment – Learn about the dos and don’ts of the sleep environment and get tips for making your bedroom more sleep–friendly. (National Sleep Foundation)

Lifestyle habits and sleep

Foods for Sleep – Guide to foods and bedtime snacks that can help you sleep. Also learn about foods that keep you awake. (AskDrSears.com)

Foods that Help You Sleep: Does Warm Milk Really Work? – While there’s little evidence that milk actually helps you fall asleep, what you eat and drink does play a role in the quality of your sleep. (Mayo Clinic)

Late–Day Exercise: Can it Cause Insomnia? – Every person is different, but for some, exercising late in the day may interfere with sleep. (Mayo Clinic)

Melinda Smith, M.A., Joanna Saisan, MSW, and Robert Segal, M.A., contributed to this article. Last reviewed: August 2010