20 tips to help you sleep better at night

Caffeine is the enemy of sleep. You can either avoid it after a certain time of day or abstain from it altogether. The less caffeine, the better you’ll be able to sleep at night. 

A solid nighttime routine will prepare your mind and your body for sleep. Find a few calming activities, like reading or listening to a podcast, that will put you at ease and help you sleep better. 

If there’s anything worse than caffeine before going to sleep, it’s the phone. It’s a tough habit to break, but try to stay off of your phone for at least an hour before going to bed. Keep it in another room if you have to, and you’ll notice an improvement in your sleep. 

A cold room is ideal for falling asleep. Turn the thermostat down a couple of degrees before bed so you can snuggle up with your bedding and have a solid night's sleep.

Light is also the enemy of sleep. A bright light can make it difficult to fall asleep, but it can also make it difficult to stay asleep. Keep the house lights off and find shades to keep natural light or street light from disturbing your slumber. 

Napping feels amazing, and you should do it if you need to, but it could be the culprit for a poor night's sleep and may be contributing to a poor sleep cycle. If you need to nap during the day, try to fit it in as far away from your bedtime. 

Our bodies operate according to a rhythm. Help your body out by keeping a good schedule. Go to sleep at the same time every night and wake up at the same time every day. It may not be easy at first, but it will become easier over time and make a huge difference in the long run. 

The importance of exercise cannot be overstated. It helps in all areas of life, including sleep. A good exercise routine will benefit your body and improve your sleep. It does give you an energy boost, though, so don’t exercise too close to when you’re going to bed. 

A hot shower can work wonders before bedtime. It’ll allow you to wind down and prepare your mind and body for bed. A hot bath will work, too. 

A hot beverage can do the same thing as a hot bath or shower, and it’s a little bit easier to manage, especially if you’re already in your pajamas. Have a hot cup of tea or lemon water to settle your body before bed. Just make sure whatever you’re drinking is caffeine-free. 

Many people struggle to sleep at night because their minds race. Settle your mind with meditation. It will clear your head before bed and get you in a great state before you try to sleep. You’ll feel much better in the morning, too. 

Hydration is also vital to a healthy life. Staying hydrated throughout the day can help you sleep better at night, so get those ounces in. Hydrate throughout the day rather than trying to catch up in the evening so you don’t have to get up in the middle of the night to pee a dozen times. 

Don’t hydrate with alcohol, though. A nightcap might help you get to sleep, but it won’t aid in a good night’s rest. A caffeine-free mocktail before bed is okay, but alcohol should be avoided altogether if you want to sleep well. 

Eating well can also improve your night's sleep. Don’t feel pressured to eat healthy 100% of the time, but keep a primarily healthy diet to contribute to a better night of sleep. Research has shown the Mediterranean diet can aid in better sleep, so start there if you’re looking for ways to improve your diet for sleep.

This one isn’t the easiest fix, but it is important. A good mattress will give you a much better night's sleep, and you’ll wake up feeling great. If you can’t afford to replace your entire mattress, look into buying a mattress pad, as that may improve your sleep. 

A good pillow is just as important as a good mattress. It will keep your head in a good position and keep you from straining your neck. If you don’t have a pillow that you love, find one. 

Your body needs to know that the bed is for sleeping, so avoid doing other activities in it that beds are not made for. Don’t work in your bed, don’t eat in your bed, and try not to watch a lot of television in your bed. 

Part of sleeping well at night is getting to sleep quickly. It can be very tough, but establishing a mental routine can help. You can count sheep if you want to, or you can do something else mindful or meditative to shut your brain off for the night. 

Everyone wakes up in the middle of the night at some point. Don’t stress about it, and try to get back to sleep. Do so by avoiding checking the time. Turn your clock away from your bed if necessary. 

We all have different sleep needs, and that’s okay. Find out what gives you the best night of sleep and stick to that. If you’re not tired, don’t go to sleep. Sleep when and for how long you need it.