10 tips for better sleep: essential habits for a restful night
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the impact sleep can have on your mental and physical health. Plus, 10 tips for better sleep and how to maintain good sleep habits long term.
Sleep is important for good health, yet many people struggle to get quality rest during the night. By maintaining better sleep habits, you can achieve more restful nights and wake up feeling refreshed. Explore the tips below to find which help you to get a better night's sleep.
10 tips for better sleep at night
1. Establish a consistent sleep schedule
A regular sleep schedule can help align your circadian rhythm — your body’s internal clock. Going to bed and waking up at the same time every day, even on weekends or days off, can help your body predict when to initiate your sleep cycle. This consistency can bring quicker sleep onset and a more restful night.
💙 Understanding Sleep Challenges can help you figure out what’s negatively impacting your circadian rhythm.
2. Create a restful environment
Your sleeping environment can play a role in how well you sleep. Comfortable bedding and minimal distractions can help signal to your body that it’s time to rest. If you're sensitive to light or noise, consider blackout curtains or a white noise machine.
3. Limit exposure to screens before bedtime
Electronic devices emit a blue light that can interfere with your body's production of melatonin, a hormone that helps regulate sleep. By stopping screen time an hour before bed, your body has a chance to naturally prepare for sleep. Instead of using devices, try relaxing activities like reading or yoga to help you wind down. If you use your smartphone for meditations or sleep soundscapes, turn the brightness down and put it on airplane mode to avoid distractions.
💙 Follow along with Mel Mah’s Screen Off, Sleep On guided exercise routine to help you relax and ease into sleep.
4. Avoid stimulants and heavy meals in the evening
Large meals late in the evening can lead to discomfort and indigestion that interfere with your sleep, and caffeine can keep you awake. If you're hungry or thirsty close to bedtime, choose a light, healthy snack or an herbal tea.
5. Add relaxation techniques into your pre-sleep routine
Try relaxing activities like reading, a warm bath, gentle yoga, or meditation before bed to help prepare your body and mind for sleep.
💙 Dive into a guided sleep meditation at bedtime, like Tara Brach’s Letting Go Into Sleep.
6. Exercise regularly, but not before bed
Regular exercise can improve sleep quality, but exercising too close to bedtime can make it harder to fall asleep. Finish any vigorous activities a few hours before you plan to go to bed.
7. Limit naps, especially in the afternoon
Longer naps, especially later in the day, can make it harder to fall asleep at night. If you need to catch some shut-eye, do it early in the afternoon and keep it under 20 minutes.
💙 Try our Nap Stories to help you relax for the right amount of time and wake up feeling refreshed — without disrupting nighttime sleep.
8. Get natural light during the day
Natural light, especially in the morning, can help maintain a healthy sleep-wake cycle. Spend time outdoors or in natural light every day to help regulate your body's clock and improve your sleep quality.
💙 Starting your day with a little sunshine and the Nature Walk meditation is a great way to wake up.
9. Manage worries by journaling with a worry journal
If you find yourself lying in bed with your mind racing, try writing down your worries. This can help you mentally set them aside for the night and get ready to relax and fall asleep more easily.
💙 If writing isn’t your thing, try this Scheduled Worry Time meditation before bed to set aside what’s on your mind.
10. Use your bed only for sleep and intimacy
Reserve your bed for sleep and intimacy only. Avoid working, eating, or watching TV in bed to help your brain associate being in bed with winding down.
What is sleep's impact on mental and physical health?
Poor sleep can lead to health issues, and health issues can make it harder to sleep. Fortunately, improving sleep can enhance mental health, physical health, and overall wellbeing.
Sleep’s impact on mental health
During sleep, your brain processes your experiences, consolidates memories, and rejuvenates itself, making this time critical for our wellbeing.
Emotional regulation: A good night's sleep can help you regulate your emotions. Without adequate rest, you may be more prone to mood swings and negative feelings.
Cognitive function: Consistent quality sleep can enhance memory, learning, and problem-solving, while a lack of sleep can make it harder to focus and retain information.
Stress and anxiety: Good sleep can be a buffer against stress, while insufficient sleep can worsen anxiety.
Sleep’s impact on physical health
When you sleep, your body repairs tissue, grows muscle, and creates hormones.
Immune system: Adequate sleep can bolster your immune system, making you better equipped to fight off infections and illnesses.
Heart health: Adequate sleep can help keep your heart and blood vessels healthy by helping your body to regulate blood sugar, blood pressure, and inflammation levels. A lack of sleep can increase the risk of cardiovascular problems
Weight management: Sleep influences hormones that control appetite. Lack of sleep can lead to increased hunger and appetite, potentially leading to weight gain.
Repair and recovery: Your body repairs cells, tissues, and muscles during sleep, which is essential for physical health.
5 mindfulness techniques to enhance sleep quality
Mindfulness and meditation can significantly improve the quality of your sleep, helping calm the mind, reduce stress, and create the right conditions for a restful night.
1. Mindfulness meditation
Mindfulness meditation involves paying attention to the present moment without judgment. Practicing this before bed can help you detach from the day's worries and stress, making it easier to fall asleep.
Find a comfortable seated position.
Focus on your breath, noticing the sensation of air entering and leaving your body.
When your mind wanders, gently return your focus to your breath.
Practice for 5–10 minutes before bed.
💙 Learn the basics of mindfulness meditation during the 7 Days of Calm series.
2. Body scan meditation
Mentally check in with your body, from head to toe, for areas of tension, and then consciously relax them.
Lie down in bed and close your eyes.
Starting at your feet, gradually move your attention up through your body.
Notice sensations in each part of your body.
Breathe deep into any areas of tension, inviting them to relax.
💙 Try a Body Scan meditation to enjoy the benefits of slowing down and checking in.
3. Guided imagery
Visualize a peaceful scene or story to help quiet a racing mind at bedtime.
Listen to a guided imagery recording or script.
Focus on the details and sensations of the peaceful scene.
Engage all your senses to fully immerse yourself in the visualization to help shift your focus away from stress and prepare you for sleep.
💙 Take a sensory walk through the English woodlands during A Woodland Stroll to Sleep meditation.
4. Mindful breathing
Help reduce stress and induce relaxation by focusing on your breath.
Lie in bed with your eyes closed.
Focus on your natural breathing pattern.
Pay attention to the rise and fall of your chest and the sensation of breath.
Practice for a few minutes as you prepare for sleep.
💙 Try Counting the Breaths during this session of the Daily Trip to help break the cycle of stress and prepare for better sleep.
5. Gratitude reflection
Ending your day with thoughts of gratitude can promote positive emotions and relaxation.
While lying in bed, think of three things you’re grateful for from your day.
Reflect on why each moment was significant and how it made you feel.
💙 Looking for a place to start? Add the Daily Gratitude Journal to you evening routine.
How to maintain better sleep habits long-term
Maintaining good sleep habits is essential for long-term health and wellbeing. By making helpful strategies a consistent part of your lifestyle, you can maintain better long-term sleep habits.
Reflect on your sleep quality regularly
Every so often, examine your sleep quality and habits. If you notice changes in your sleep patterns or daytime alertness, consider what adjustments in your routine or environment might help.
Address sleep disturbances proactively
If you suspect you have an underlying sleep disorder, try adjusting your sleep environment, revisiting your sleep habits, or consulting with a healthcare provider.
Educate yourself about sleep
Understand the importance of sleep for your health to help you prioritize and maintain good sleep habits.
💙 Try the Better Sleep masterclass to gain a deeper understanding of how important sleep is to your health.
Tips for better sleep FAQs
How does sleep affect mood and anxiety levels?
A good night's sleep can enhance your mood, increase your resilience to stress, reduce anxiety, and help you maintain emotional balance. When you don't get enough sleep, you might feel irritable, short-tempered, or stressed. Over time, chronic sleep deprivation can contribute to long-term mood disorders like depression and anxiety.
What is the 10–3–2–1–0 rule for better sleep?
The 10–3–2–1–0 rule is a guideline designed to help improve sleep quality.
10 hours before bed: Avoid caffeine, as it can affect your sleep even many hours after consumption.
3 hours before bed: Avoid heavy meals and alcohol, which can disrupt your sleep cycle and impact sleep quality.
2 hours before bed: Limit work or strenuous activities that cause stress or overstimulation.
1 hour before bed: Reduce exposure to screens and blue light, as they can interfere with sleep.
0 snoozes: Aim for zero presses of the snooze button to maintain a consistent wake-up time.
How much sleep do I really need?
The amount of sleep you need can vary, but most adults require 7–9 hours of sleep per night. Children and teenagers often need more sleep, especially as their bodies and brains are still developing. Consistently getting fewer than the recommended hours can lead to cognitive impairments, health risks, and decreased overall wellbeing.
What can I use to sleep well at night?
To sleep well at night, there are several steps you can take.
Create a comfortable sleep environment: Add a quality mattress and comfortable pillows to your bed, lower the thermostat, and reduce noise and light. A sleep mask and earplugs can help too.
Start a bedtime routine: Establish a relaxing pre-sleep routine, like reading or taking a warm bath.
Get rid of disruptions: Stimulants like caffeine and depressants like alcohol, can decrease your sleep quality. Electronics before bedtime can disrupt your sleep too.
Seek support: If you constantly struggle with sleep, consult a healthcare provider for further advice.
How can I get 8 hours of sleep?
To get eight hours of sleep, plan your bedtime based on your wake-up time. Create a consistent routine that signals your body it's time to wind down and sleep, like dimming lights and reducing screen time. Ensure your sleep environment is restful, and try to go to bed and wake up at the same time every day, even on weekends.
Is 6 hours of sleep enough?
For most adults, six hours of sleep isn’t enough. While individual sleep needs can vary, most adults need between 7–9 hours of sleep per night to perform their best and maintain good health. Consistently getting only six hours can lead to a sleep deficit, which can have long-term negative effects on your health, cognitive function, and quality of life.
Calm your mind. Change your life.
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