Top the most effective ways to improve sleep

Sleep quality is a crucial factor for overall health. A good night’s sleep is as important for health as regular exercise and a healthy diet. Poor sleep can negatively impact cognitive function, mood, cardiovascular health, and increase the risk of obesity and other health issues. Here are some ways to improve sleep so that everyone can enjoy better rest at night.

1. Increase your exposure to sunlight during the day

Spending time under natural sunlight or bright light during the day is an effective way to improve sleep at night. This is because exposure to sunlight helps maintain a healthy circadian rhythm, enhancing the quality and duration of nighttime sleep.

A small study conducted in 2022 found that regular exposure to bright light during the day can improve both the quality and duration of sleep. For this reason, it’s beneficial to take advantage of daily sunlight exposure.

Another study from 2017, which involved over 100 office workers, discovered that those who received more morning light tended to sleep better at night, especially during the winter months. These individuals also reported that their internal body clock functioned more effectively, leading to improved sleep.

2. Reduce exposure to blue light from electronic devices in the evening

Reducing exposure to blue light from electronic devices in the evening can significantly enhance sleep quality. Exposure to light at night can have the opposite effect of daytime light, as it reduces the levels of certain hormones, including melatonin, which is essential for relaxation and deep sleep.

Blue light emitted from devices such as smartphones, tablets, and laptops is particularly intense. Common strategies to minimize blue light exposure at night include wearing blue light-blocking glasses and turning off TVs, electronic devices, and any bright lights at least two hours before bedtime.

3. Avoid consuming caffeine in the evening

A single dose of caffeine can enhance focus, energy, and athletic performance. However, authors of a 2023 research review found that consuming caffeine in the evening reduces total sleep time by 45 minutes and decreases overall sleep efficiency by 7%. This is because caffeine can negatively affect short-term sleep.

To be safe, it’s advisable to limit caffeine intake at least 8 hours before bedtime. For some individuals using caffeine supplements, it’s best to avoid them within 13 hours of sleeping to improve sleep quality.

4. Reduce midday napping time

Although short naps can be beneficial, lengthy or excessive napping during the day can negatively impact nighttime sleep. Sleeping too much during the day can disrupt your body’s internal clock, making it harder to fall asleep at night.

A review conducted in 2021 demonstrated that napping can be advantageous for athletes or individuals engaging in high-intensity physical activity, without affecting their nighttime sleep quality.

For those who regularly take naps without affecting their nighttime sleep, there’s no need for concern. However, for individuals who experience long naps but struggle to fall asleep at night, it may be wise to shorten nap duration or limit daytime napping to improve nighttime sleep quality.

5. Try to go to bed and wake up at the same time every day

The body’s circadian rhythm operates on a set cycle, self-adjusting according to sunrise and sunset. This is why consistent sleep and wake times can support long-term sleep quality. A 2020 review of 41 studies found that going to bed late or having irregular sleep patterns negatively impacts sleep quality.

For those experiencing sleep issues, a helpful guideline is to try to establish a routine of waking up and going to bed at the same or similar times each day. After a few weeks of forming this habit, the body will establish a circadian rhythm, potentially eliminating the need for an alarm.

6. Take melatonin supplements

Melatonin is an important hormone that helps the brain recognize when it’s time to relax and sleep. Melatonin supplements are extremely popular sleep aids that can help you fall asleep faster.

According to the Food and Drug Administration (FDA), melatonin is not classified as a drug, meaning that, like other dietary supplements, the FDA does not regulate the quality or dosage of this product. However, studies have examined dosages ranging from 0.1 to 10 milligrams (mg) taken 2 hours before bedtime. It’s advisable to start with a low dose and gradually increase it. However, before trying melatonin supplements to improve sleep, you should consult a doctor.

7. Use dietary supplements

Some dietary supplements that can promote relaxation and help you fall asleep quickly include magnesium, omega-3, melatonin, zinc, and resveratrol. While these supplements may not be a complete solution for sleep-related issues, they can be combined with other strategies to improve sleep quality.

8. Limit the consumption of beer, wine, and alcoholic beverages

Consuming alcoholic beverages can disrupt sleep and negatively affect hormone levels in the body. Alcohol is known to cause or exacerbate symptoms of sleep apnea, snoring, and other sleep disorders. Additionally, alcoholic drinks can alter the production of melatonin at night, affecting the body’s circadian rhythm.

While having a glass of wine occasionally during dinner may not be harmful, it’s advisable to avoid drinking alcohol too close to bedtime to improve sleep quality.

9. Use a comfortable bed, pillow, and mattress

The quality of the bed and other items like pillows and mattresses can also affect sleep. For example, a low-quality bedding set can lead to increased lower back pain, making it harder to sleep well.

According to a 2021 research review, a medium-firm mattress is an appropriate choice for comfort and helps avoid back pain after waking up.

In a 2024 review, researchers examined nine studies on sleep quality related to various bedding materials, including cotton, polyester, wool, duck down, goose down, linen, and cotton blends. It was found that different materials can improve sleep under varying conditions. For instance, wool bedding helps adults fall asleep more easily in cooler temperatures, while linen bedding improves sleep quality for younger individuals in warmer conditions. Goose down was also found to help younger people sleep more deeply in cooler environments.

Therefore, adjusting bedding materials is one of the simple and effective ways to enhance sleep quality.

10. Create a suitable bedroom environment

The bedroom environment depends not only on the comfort of the bed but also on factors like temperature, noise levels, ventilation, and even the concentration of allergens or carbon dioxide in the air.

To optimize the bedroom environment, the first step is to minimize external noise, light, and artificial light from devices like alarm clocks.

Additionally, if possible, maintain the bedroom temperature at a comfortable level. The ideal temperature varies according to individual preferences and habits. Furthermore, improving indoor air quality can also enhance nighttime sleep.

11. Limit late-night eating

Eating dinner late can negatively affect sleep quality. You should aim to have dinner at least a few hours before bedtime, and if you eat later, opt for light meals.

The quality and type of food in late-night snacks can also impact sleep. For example, foods high in carbohydrates have been found to affect sleep worse than those low in carbohydrates.

12. Avoid drinking any liquids before bedtime

“Nighttime urination” is a medical term that refers to the condition of needing to urinate frequently at night, which disrupts sleep and negatively affects sleep quality and daytime energy. Drinking too much water before bed can lead to similar symptoms.

While staying hydrated is crucial for health, consuming excessive liquids before sleep can have the opposite effect. It’s advisable to reduce fluid intake in the late evening. Just like with food, try not to drink any liquids within 1 to 2 hours before going to bed. Additionally, make sure to use the restroom before sleeping to minimize the risk of waking up during the night. This is one of the guidelines for improving sleep.

13. Relax and clear your mind in the evening

Practicing relaxation techniques before bedtime has been shown to improve sleep. Some methods for clearing your mind include mindfulness, meditation, and listening to music. Other relaxation techniques include reading, taking a warm bath, or deep breathing. You can experiment with different approaches to find what works best for you.

14. Medication for Sleep Disorders

An underlying health condition can be a cause of sleep problems. A common issue that leads to difficulty sleeping and waking during the night is sleep apnea. A 2023 review found that approximately 33.9% of men and 17.4% of women in the United States suffer from sleep apnea.

Other sleep disorders may include restless legs syndrome, unstable sleep disorder, and narcolepsy. Some individuals may also experience insomnia due to factors such as chronic stress and underlying medical conditions. According to a 2020 research review, at least 10% of adults suffer from chronic insomnia, and 20% experience occasional insomnia.

When facing sleep-related issues, it is important to consult a healthcare professional for proper diagnosis and treatment, along with guidance on effective strategies to improve sleep based on individual health needs.

15. Exercise regularly

Regular exercise can help improve sleep and overall health. It enhances all aspects of sleep and has been used to reduce symptoms of insomnia.

However, exercising too late in the day can cause sleep problems due to the stimulating effects of physical activity, which increase alertness and levels of hormones like epinephrine and adrenaline. This can also vary by individual.

According to the Physical Activity Guidelines for Americans, it is recommended to engage in 150 minutes of exercise per week. Additionally, you should schedule workouts well in advance of bedtime to minimize negative impacts on sleep.

This article has outlined various ways to improve sleep and some related considerations. You can apply these flexible methods to maintain sustainable health. Furthermore, consider exploring intravenous supplementation of micronutrients to enhance memory and overall health effectively.