8 Top Tips for Better Sleep

Some of us are blessed with the ability to get deep, restful sleep regularly. Unfortunately, many aren’t so lucky. The American Sleep Apnea Association estimates that 1 in 3 adults, or about 84 million people, do not get the adequate, uninterrupted sleep they need each night.

For some, this may be due to an underlying sleep disorder. “Generally, if sleep problems persist for more than a few weeks and interfere with your daytime functioning, consulting a sleep specialist is advisable,” says Azizi Seixas, M.D., associate director of the Center for Translational Sleep and Circadian Sciences at the University of Miami Health System.

These tips can help you get better sleep naturally.

#1. Keep the bedroom cool, dark, and comfortable

When it comes to great sleep night after night, the National Sleep Foundation says that establishing an optimal sleep environment is crucial. The three core tenets of that environment are cool, dark and comfortable.  

“The environment should be free from distractions,” says Dr. Seixas. “This includes minimizing noise and keeping the room at an optimal temperature (around 65°F or 18°C).”

#2. Maintain a consistent sleep schedule

Healthy sleep involves sticking to roughly the same bedtime each night, even on the weekends. This trains your brain when it’s time for sleep, and you should start feeling tired at the proper time as you stick to this routine.

#3. Avoid caffeine, alcohol, or heavy meals late in the day

Assess your daily use of three core sleep disrupters: caffeine, alcohol and heavy meals.

While caffeine may be fine earlier in the day, the consensus is to stop intake at least 6 hours before bedtime, as that’s when it can have an impact on that night’s sleep.

Alcohol may be best to avoid entirely, but most definitely before bed. Though it can make you sleepy, it often leads to poor sleep because it disrupts sleep cycles.

Late meals can have a similar negative impact on sleep quality.

“It’s better to have your last substantial meal at least 2-3 hours before bed,” says Dr. Seixas. “However, a light snack that’s low in sugar and high in complex carbohydrates, like a small bowl of oatmeal or a banana, can actually promote sleep by stabilizing blood sugar levels.”

#4. Exercise earlier in the day (if possible)

When it comes to exercise before bed, the advice can be somewhat mixed. The old recommendation was to avoid exercise within a couple of hours of bedtime because it would make it harder to fall asleep. However, some people may find that it’s the only time that works for them, and some exercise is better than none.

Dr. Seixas says it’s best to listen to your body regarding exercise timing. “If evening exercise doesn’t seem to affect your sleep, it may not be a concern for you,” he says.

#5. Steer clear of screens

The use of phones, tablets and other devices before bed is having a major impact on sleep. According to the Society of Behavioral Medicine, the blue light emitted from the screens disrupts your circadian rhythm and keeps you up longer. That’s not to mention the content itself, which can keep you engaged when you should be sleeping. Though it’s tempting to check your phone, it’s best to wind down with a book, white noise or another relaxing routine that doesn’t keep you up at night.

#6. Try eye or ear covers

If you can’t create an ideal sleeping environment and light or noise are problems, then try a face mask and headphones for more restful sleep. “A sleep mask can block out light, and noise-canceling headphones or earplugs can help drown out disruptive sounds,” he says. “They’re particularly useful in environments where you can’t control these factors, like during travel or if you share your space with others.”

#7. Set limits on sharing

Often, it’s our loved ones spoiling our sleep, such as our partners, pets or children. Sharing your bed is a mixed bag, as some people find comfort or safety and sleep better with a partner or pet, while others find that their sleep tends to suffer. It comes down to finding the arrangement that works best for you for restful sleep. “To minimize disruptions, it might be necessary to set boundaries, such as keeping pets out of the bedroom or using a separate sleeping area for children who frequently wake up,” says Dr. Seixas. “Consistency in these boundaries is key.”

#8. Practice a relaxing bedtime routine for restful sleep

In addition to maintaining a consistent bedtime each night, your 30- to 60-minute leadup to when you fall asleep is also important. Some things that work for people during this time are reading, meditating and listening to white noise. Three other relaxation practices that Dr. Seixas recommends are progressive muscle relaxation, aromatherapy or sleep journaling. The key is to get your mind and body ready for sleep with the relaxing routine that works best for you.

Wyatt Myers is a contributor to UHealth’s news service.

Tags: Avoiding sleep disruptors, Consistent sleep schedule, Dr. Azizi Seixas, healthy sleep habits, How to improve sleep quality, Natural sleep remedies, Sleep environment optimization, Tips for better sleep