Struggling to sleep is frustrating, and you’re not alone—millions of people face the same challenge every night. The good news? There are proven, practical steps you can take to sleep better and wake up feeling refreshed. In this guide, we’ll walk through nine expert-backed strategies on how to get a good night’s rest, so you can finally enjoy deep, restorative sleep.
Table of Contents
Set a Consistent Sleep Schedule for Better Rest
Do you go to bed at different times every night? If so, that inconsistency may be affecting your sleep. Your body’s internal clock, also known as your circadian rhythm, thrives on routine. Going to bed and waking up at the same time every day helps your body naturally regulate its sleep-wake cycle.
To make this easier, set two alarms—one for waking up and one for going to bed. The bedtime alarm is your cue to log off, turn off the TV, and set yourself up for a good night’s rest. Consistency is key, even on weekends.
Transform Your Bedroom into a Sleep Sanctuary
Your bedroom should feel like a retreat from the world—a true “sleep sanctuary.” Here’s how to create one:
- Temperature: Keep the room cool, ideally between 65–70°F.
- Darkness: Use blackout curtains or an eye mask to block out light.
- Quietness: Consider a white noise machine, earplugs, or noise-canceling devices.
- Cleanliness: Make sure your bed is fresh and comfortable with clean sheets, supportive pillows, and a quality mattress.
A restful environment isn’t just about falling asleep. It’s also important for getting enough deep sleep and REM sleep, which are critical for feeling recharged.
Build a Relaxing Pre-Bedtime Routine
Rushing straight from work or distractions into bed can make it harder to unwind. That’s where a relaxing evening ritual comes in. A ritual bridges the gap between your busy day and bedtime, signaling to your body that it’s time to relax.
Simple ideas include:
- Reading a calming book
- Taking a warm shower or bath
- Gentle stretching or yoga
- Meditating to clear your mind
- Enjoying a cup of herbal tea
The key is to keep it consistent. Over time, this bedtime routine will condition your body and mind to prepare for rest.
Harness Morning Sunlight to Regulate Sleep
Sunlight plays a major role in regulating your sleep-wake cycle. Aim to get at least 15 minutes of sunlight exposure first thing in the morning. This helps synchronize your internal clock and boosts alertness during the day.
If natural sunlight isn’t an option due to your location or schedule, consider using a light therapy device. These tools mimic natural light and can be especially helpful during winter months or for shift workers.
Limit Stimulants Like Caffeine and Alcohol
Take note of the caffeine in your daily habits—coffee, tea, soda, or energy drinks. While an afternoon pick-me-up may feel helpful at the time, it could be sabotaging your ability to fall asleep later. Ideally, stop consuming caffeine after lunch.
Similarly, avoid using alcohol as a sleeping aid. While it may make you drowsy, alcohol disrupts deep sleep stages, leaving you groggy and less rested the next day.
Time Your Meals Right to Support Sleep
Eating too close to bedtime can interfere with your sleep quality. Digestion requires energy, and if your body is busy processing food, it’s harder for it to focus on repair and restoration during sleep. Try to stop eating at least two to three hours before bed.
Nap Wisely Without Disrupting Nighttime Sleep
Daytime naps can be helpful, but if you’re struggling with nighttime sleep, they can sometimes backfire. Sleeping during the day reduces “sleep pressure,” which is the buildup of the chemical adenosine in your body that helps you feel tired.
If you love naps, try to keep them short (around 20 minutes) and avoid napping after 3 p.m.
Reduce Stress for Deeper, More Restful Sleep
Stress and anxiety are some of the biggest sleep disruptors. Worse yet, worrying about not sleeping can create a cycle of insomnia. To break this cycle, it’s important to not just manage stress but to actively work on reducing it.
Techniques like deep breathing, mindfulness meditation, or journaling can help ease your mind before bed. Consistently practicing these stress-reducing habits can make a big difference in your overall sleep quality.
How to Get a Good Night’s Rest by Cultivating Calm
At the heart of all good sleep lies calmness—a sense of internal peace that allows your body to rest naturally. The more you cultivate calm throughout the day and in the evening, the more likely you are to drift off easily and deeply at night.
Getting a good night’s rest doesn’t have to feel impossible. By sticking to a schedule, optimizing your bedroom, creating calming routines, and adopting healthier daily habits, you can improve your sleep. Take it one small change at a time, and remember—the effort you put into sleeping well pays off in every other part of your life. Make sleep a priority, and you’ll start to feel the benefits almost immediately.
FAQs: Your Top Sleep Questions Answered
What’s the most important step to improve sleep quality?
The most important step is sticking to a consistent sleep schedule. Your body thrives on routine, and going to bed and waking up at the same time every day helps regulate your circadian rhythm. Even small changes, like setting a bedtime alarm as a reminder, can make a big difference in your sleep quality.
How can I make my bedroom more sleep-friendly?
Your bedroom should feel like a sleep sanctuary—cool, dark, and quiet. Keep the temperature between 65–70°F, use blackout curtains or an eye mask, and consider white noise or earplugs if noise is an issue. Also, invest in a comfortable mattress and fresh, supportive bedding to make your space as restful as possible.
Why is getting morning sunlight important for sleep?
Morning sunlight helps reset your body’s internal clock, making it easier to fall asleep at night and feel more awake during the day. Aim for at least 15 minutes of sunlight exposure in the morning, or use a light therapy device if natural sunlight isn’t available.
Is it okay to take naps if I struggle with nighttime sleep?
It depends! Short naps (around 20 minutes) can be helpful, but long or late naps can make it harder to fall asleep at night. If you’re struggling with sleep, try skipping naps or limiting them to earlier in the day to avoid disrupting your sleep pressure.
How does stress impact sleep, and what can I do about it?
Stress is one of the biggest sleep disruptors. When your mind is racing, it’s harder to relax and fall asleep. Practicing deep breathing, mindfulness, journaling, or meditation before bed can help calm your nervous system. The more you prioritize calmness throughout the day, the better your sleep will be at night.
Devin Burke is a renowned sleep expert, best-selling author, and the founder of Sleep Science Academy, a trusted hub for personalized sleep coaching and a pioneering new strategy that’s restoring natural sleep with science. With his transformative book, The Sleep Advantage, Devin offers practical strategies to help individuals unlock the restorative power of sleep. As the creator of the Sleep Science Academy Sleep Coach Certification Program, he is committed to training the next generation of sleep coaches with cutting-edge techniques and proven methodologies. Learn more about Devin’s work and his mission to improve sleep worldwide at Sleep Science Academy.
