TL;DR [TIPS FOR BETTER SLEEP]: Let me guess… you just woke up from some of the worst sleep you’ve ever had. Or, you’ve been tossing and turning every night, and you’re fed up. Whatever the heck is going on, I know you’re here because you’re looking for ways to improve your sleep — and I’m proud you’re taking that initiative because your sleep is one of the most important, impactful parts of your health. In this post, I’m giving you 32 tips for better sleep — because you deserve a good night’s rest.
Let me guess… you just woke up from some of the worst sleep you’ve ever had. Or, you’ve been tossing and turning every night, and you’re fed up.
Well, my friend, I’ve been there too. I went through a period in my life (I feel like I say this all the time but I promise I’m not lying!) where I was getting some downright TERRIBLE sleep. Like, I’d go to bed feeling anxious and unready to conquer the next day. The problem is, that’s a bad way to enter some of the most important hours of your daily life.
Thankfully, over the last few years, I’ve learned some tips for better sleep. I can’t say I wake up every single morning feeling 100% rested, but I definitely feel better than I used to. If you’re in the same boat, allow me to share 32 sleep tips I’ve learned. Because your sleep is far too important for you to just brush it to the side like hay on a vacant country road (did that simile make sense? I hope so!). By the end of this post, I hope you’ll have picked up a few habits to add to your sleep regimen, try them for a few weeks, and see how much your sleep improves.
Are you ready, Star? Let’s do this!
This post is all about tips for better sleep.
What is a circadian rhythm?
Before we get any further, I wanted to briefly talk about your circadian rhythm because it’s linked to your sleep, and knowing what it is can greatly influence your sleep health.
Your circadian rhythm is essentially your body’s internal clock. It’s normally 24 hours, but depending on your individual circumstance, it may be longer or shorter. It plays a vital role in sleep, as it affects your sleep-wake cycle, which determines how sleepy you feel throughout the day and night. The healthier your circadian rhythm is, the better sleep you’ll get, and vice versa.
The Sleep Foundation is an incredible resource for all sleep-related questions and concerns. I recommend reading this post on circadian rhythms if you’re interested in learning more (especially if you’re looking for ways to fix yours).
Why is sleep important?
Your sleep is important for a number of reasons, but the main one is that your sleep can directly affect how your day goes. I believe that one bad night of sleep can not only ruin your entire day, but also mess up your sleep schedule and make it seemingly impossible to get back on track.
Okay, now that I read that back, it sounds a little dramatic, but my point stands.
Here are some other reasons you should prioritize your sleep (including ones you probably didn’t think about) — healthy sleep improves:
- learning and memory consolidation
- emotional regulation
- judgment and decision making
- problem solving
- energy conservation
- growth and healing (we really love this one!)
- immune system support
As you can see, your sleep (or the lack thereof) can affect more than just your physical energy and mood. It affects your ENTIRE being, which is why I keep saying it’s so important to get a good night of rest every single night.
Alright, let’s get into these sleep tips. I’m going to break them down into morning, evening, and nighttime tips because your sleep is affected by your actions throughout the whole day, not just a few hours before you hit the sheets.
Tips for Better Sleep:
MORNING TIPS FOR BETTER SLEEP
1 – Wake up at a reasonable time
Now, I’m not going to tell you to wake up at 5 every morning because that may or may not work for you depending on your lifestyle. For some, waking up at 5 is the smartest option — and it can be great, especially if you normally have a busy schedule and need to maximize your time. But for others (like myself and possibly you as well), that doesn’t work too well, and that’s okay!
As long as you’re up before 10AM, you should be good. If you get up later than that, you’re cutting it a little too close to bedtime, so try to keep it around that time.
2 – Have something to look forward to
I find that when I have something to look forward to, I’m much more eager to go to sleep so I can make the time pass quicker. This can apply to anything, whether it’s a trip, solo date, concert, or just something I’m really excited about.
3 – Don’t use your phone as an alarm
I know, I know… it’s easy to ask Siri or Google to set your alarm for you. But when you use your phone as your alarm clock, you’re far more likely to snooze your alarm, whereas when you use a dedicated clock, you’re more likely to get up on the first alarm. I’m not saying snoozing your alarm is a bad thing, but if you’re constantly doing it (longer than 20 minutes) and not even TRYING to get up to your first alarm, that’s when things get a little questionable.
4 – Use a soft alarm sound
While we’re still on the topic of alarms, let’s talk about alarm sounds.
I know you’ve got that loud, annoying, anxiety-inducing iPhone alarm on your phone. I just KNOW you do. It’s called Radial if you didn’t know, and let me say, I hate waking up to it. I used to think it helped to have that kind of alarm, but over time I realized it did more harm than good.
So I switched to my Google Nest and it has a nice collection of soft, calm sounds that are still effective enough to wake you from your slumber.
5 – Allow yourself to snooze (but not too much)
I get it, your alarm goes off and you need a few extra minutes in that cozy bed of yours before you get up and conquer the day. That’s fine! Heck, I think it’s rare for me to get up to my first alarm, but I try not snooze my alarm any longer than 20 minutes. Even that’s on the longer side, but some mornings you just need a few extra minutes to catch those z’s!
6 – Get a sleep study
I know this is more of a general sleep tip, but I couldn’t really find a more suitable spot to put it, so it’s going here.
I remember getting a sleep study back when I was around 17, and even though it was a fail (I literally could NOT fall asleep even if my life depended on it), it was still cool knowing how helpful and insightful it can be. If you’re struggling with your sleep and nothing seems to work, I definitely recommend getting a sleep study so you can a better idea of why you’re not sleeping well.
From your sleep study, you may discover that you have a circadian rhythm disorder or insomnia, and it’s important to tackle those as soon as possible. Make sure you consult with a doctor about this! I’m not a medical professional (at least not yet).
EVENING TIPS FOR BETTER SLEEP
1 – Don’t drink caffeine after noon
I feel like most people don’t drink coffee after 12PM anyway, but if you’re someone who needs a midday pick-me-up, this tip is for you.
You don’t want to consume caffeine to close to bedtime because, as I’m sure you know, caffeine gives you energy — and you don’t want to have too much energy around bedtime. It’s going to make it considerably harder to fall asleep, and I don’t want you to have to deal with that.
2 – Take naps strategically
Don’t you hate it when you take one of those infamous 5 o’clock naps and then when it’s actually bedtime, you’re staring at the ceiling for 30 minutes before you accept your fate? The fate in question, if it wasn’t obvious, is the inability to fall asleep because you took 2-hour nap just a few hours before bedtime.
When I say take naps strategically, I mean that you shouldn’t take a nap longer than 30 minutes or anytime after 3PM. If your nap is longer, you’re basically deducting from the time you’d usually sleep at night. And if you nap later than 3PM, you’re cutting it too close to bedtime and will likely have trouble falling or staying asleep around then.
3 – Don’t go to bed hungry
My schedule is a little wonky, so I sometimes go to bed on an empty stomach — especially if I have to get up early for work the following morning. But I find when I do this, the lack of food in my system keeps me up. And if I go too long without eating, I get a headache which, as you’d expect, only makes it harder to fall asleep.
So even if you just snack on something light, like fruit or a yogurt parfait, you need to eat something before bed (but not too close to bedtime, which we’ll discuss later).
4 – Don’t go to bed too full
Along with avoiding going to bed hungry, you also don’t want hit the sheets with a full tummy. I know a good meal will do it to you sometimes (especially after lunchtime), but you need to let that food digest for a bit before you get in bed.
The Sleep Foundation states you need to wait 2-4 hours after you eat before going to bed, meaning your last meal should be no later than 6PM if you’re planning on sleeping at 10PM. Many people eat dinner around that time anyway, so if you do that, you’re already on the right track!
5 – Be careful what you eat before bed
What you eat before bed can greatly impact your sleep. If you eat a bunch of spicy, fattening, sodium-filled foods, you can’t expect to get any beauty sleep, whereas if you eat a hearty, filling meal, it’s much more reasonable to expect to sleep for 8-10 hours.
As a spicy food lover, this is tough to write, but if you’re serious about improving your sleep, please save the spicy chicken sandwiches and hot wings for lunch.
I’ve found that a light, filling dinner is the best option. Just like any other meal, make sure you’ve got a healthy balance of protein (meats), carbs (breads and pastas), and fiber (veggies). I’m not saying those are the only components of a healthy meal, but those are definitely some you need to prioritize for dinner.
Like I said, I’m not a medical professional or nutritionist, so make sure you do your own research. I’m just sharing things I’ve personally learned and implemented over the years.
6 – Start your nighttime routine early
This is rather subjective, considering your schedule and my schedule may look completely different, but as a general rule of thumb, try to start your night routine about an hour before bed. That means if you want to sleep at 9PM, you need to start winding down no later than 8PM.
7 – Only use your bed for sleeping
I know it feels comfy to work or relax in your bed, but please remember that your bed is only for sleeping (and for something else that I will NOT mention). No matter how tempting it feels to complete a homework assignment or cuddle in your bed, save those activities for other dedicated spaces. Sticking to these places only for their specific purposes makes it much easier to perform their respective activities.
8 – Put the devices down
If you don’t already know, blue light can negatively affect your sleep, especially if you’re exposed to it too close to bedtime. That said, you should avoid all screens (phones, tablets, computers, TVs, handheld games) about an hour and a half before bed.
Nighttime is likely the only time during your day where you can just relax and reflect on the day without exposing your eyes to a bright 6-inch screen. You don’t want to ruin that sacred time by doomscrolling on TikTok for an hour, no matter how tempting it is.
Sometimes going to bed in complete silence is admittedly boring, so if you MUST use your phone, restrict yourself to audio-only activities, like an audiobook, YouTube video, movie, podcast, or song. That way, you’re still filling that silence, but you’re not messing up your eyes or sleep during the process. It’s a win-win situation if you ask me!
9 – Wear yourself out
If you have trouble feeling sleepy enough to, well, go to sleep, I suggest doing a physical activity that completely wears you out. This can be anything from a 30-minute jog to a 15-minute dance party in your room. Whatever the heck you need to do to feel sleepy, do it!
I know this contradicts typical sleep advice, but you might just find that this works better for you! Once again (sorry, I have to keep saying it), I’m not giving you any medical advice, so please use my advice at your discretion.
10 – Limit your alcohol consumption
Just like with caffeine, you don’t want to consume alcohol too close to bedtime, as it can reduce REM sleep, the sleep stage responsible for memory and emotional processing, which can cause fatigue and poor focus the next day. If you really want to stay proactive, you can limit your alcohol consumption to recreational activities and events.
NIGHTTIME TIPS FOR BETTER SLEEP
1 – Make (and stick to) a nighttime ritual
You need a nighttime ritual because when you do it, you’re essentially telling your brain it’s time to prepare for bed — and any kind of mental signal you can give yourself will make life easier.
Here’s an example of a good sleep schedule of someone with healthy sleep habits:
- 6PM: Eat dinner
- 7PM: Eliminate all devices
- 7:30PM: Take a bath or shower
- 8PM: Indulge in your nighttime activities (journaling, meditating, praying, drawing, reflecting on the day, etc.)
- 9PM: Lights out – go to sleep!
Not only should you make a nighttime ritual, but you need to stay consistent. One of the easiest ways to improve your sleep health is to stay consistent with your sleep habits — that means starting your night routine at the same time every night and always going to bed at the same time.
2 – Go to bed when you start feeling sleepy
I know it’s good to stick to your sleep routine, but if you find yourself dosing off a little earlier than usual, just go to sleep. You’ll probably do more harm than good by forcing yourself to stay awake, and we certainly don’t need that happening!
3 – Take a shower before bed
I’m more of a morning shower person but, man, when I take a shower at night, I feel so inexplicably good. The sleep just hits on a completely different level. Whether you’re a morning or nighttime showerer (I’m aware that word doesn’t exist), try taking a shower before bed and see how it makes you feel. I can almost guarantee you’ll want add it to your night routine and regret any time you skip it.
4 – Get stuff off your chest
I find that when I have a lot of stuff on my mind (which has definitely been the case lately), it’s really hard to fall asleep. So, before you go to bed, spend some time releasing any negative thoughts you have. You can do this in a number of ways, but my favorite method, as you probably already know, is journaling.
I typically prefer bullet journaling throughout the day, but if there’s one time where free writing works better, it’s at night — especially when I have those thoughts that need somewhere to live… anywhere besides my brain, of course!
5 – Sleep in the dark
I have to sleep in total darkness. Even if there’s the slightest ray of light, it distracts me and I can NOT fall asleep. The less light you have in your environment, the easier it is to fall asleep because you don’t have nearby as much of a visual distraction.
If you’re afraid of sleeping in the dark (I have nights where I’m scared to turn my lamp off, too – don’t worry!), I recommend waiting until you start dosing off to turn your lights off. By that point, you’re tired enough to not care!
6 – Find your favorite sleeping position
You may be surprised to learn that your sleep position might just be the reason your sleep sucks. There’s numerous sleeping positions (some are definitely more odd than others), and it’s up to you to pick one. I sleep on my left side and that has never steered me in the wrong direction!
7 – Keep a water bottle beside you
Dehydration can negatively affect sleep quality, so make sure you keep a bottle of water beside you. I recommend having cold water because nothing feels better than gulping down some ice water at 3 in the morning. I wish it felt that good every time I took a sip from my Stanley…
8 – Invest in good bedding
Your bedding can bridge the gap between a good and, well, a not-so-good night of sleep. I’m not saying you need to go out and splurge on a $1,000 sheet set, but you’ll definitely want to get something you look forward to sleeping on every night.
If there’s one thing in your bedroom you should splurge on, it should be your bedding. You sleep there every night, so it makes sense to invest in it, right?
You can find good bedding at a number of places, but I really like Amazon, as they have tons of options at all price points. Just scroll on there for a bit and I promise you’ll find something good! Make sure you read the reviews before making your purchase! That way, you have a better idea of what to expect.
9 – Keep your room cool
Sleeping in a warm, humid room will really mess up your sleep because it’s not exactly an ideal environment to sleep in. So either lower the temperature in your house or get a fan. I usually prefer lowering the AC because I like my entire house — not just my room — to be on the cooler side.
10 – Keep your room warm
I know I literally just told you to keep your room cool, but you also don’t want to sleep in an icy cold environment. I promise I’m not contradicting myself… at least not on purpose.
For my fellow Midwesterners and East-coasters, we know how cold it can get during the winter — like, unbearably cold. So cold to where- okay, I’m getting off track. Let me refocus.
Basically, it gets insanely cold here and you need to keep your home warm. If you don’t want to crank up the heat in your house, just get a space heater. You usually don’t need anything too big for your bedroom — especially if you don’t exactly love being warm. Here’s the one I use. Not only is it stylish, but it was pretty affordable, I can tell it’s going to last a while, AND it works quite well (almost too well; I only keep it on for an hour because otherwise my room will get too hot).
11 – Use a humidifier
If the air in your environment is too dry, you’ll have trouble breathing which, as you’d expect, can impact your sleep quality. Thankfully there’s an easy fix: get a humidifier! Some of them can be on the pricier side, but you can find a reliable one on Amazon.
12 – Use a sound machine
I personally don’t use a sound machine, but I know they can help you fall asleep if you’re having trouble. It feels quite peaceful to fall asleep to some rain or ocean waves!
Now that I think about it, maybe I should get one!
13 – Stick to your sleep schedule
This is probably the biggest, most helpful sleep tip. The easiest, best way to ensure a good night of rest is to simply stick to your sleep schedule. That means going to sleep at the same time every night. I know that sounds a bit restrictive, but if your day-to-day life looks pretty similar, it shouldn’t be too hard to get accustomed to it.
14 – Take sleep medicine (as instructed and only when needed)
Many people who struggle with their sleep take medicine to aid with it. I’m no pharmacist or sleep specialist, so I won’t recommend any specific medication or its benefits/side effects, but it can be a good option if you can’t seem to fall or stay asleep.
I will say this: try some of the other tips in this post first and see if those work. You don’t want to become dependent on the medicine, so it’s important to try other remedies.
15 – Drop lavender oil on your pillow
Lavender oil has a calming effect, which can help you fall asleep — and no, it’s not just some random concept; it works because of its active compounds that give lavender its signature scent. Drop a few drops on your pillow and see if it helps you sleep better!
16 – Spray your bedding with lavender spray
You can also buy lavender spray and spray your bedding with it before you go to sleep. It has the same effect as putting it on your pillow; it’s just slightly more effective when you spray it on your whole bed.
Recap
Today, we talked about tips for better sleep. I gave you 30 of my tried-and-true tips to improve your sleep so you can sleep well at night and wake up feeling more rejuvenated than ever.
Time to Take Action
We’ve reached my favorite part: it’s time to take action. Once you’ve read the entire post, I want you to choose one sleep tip and make a plan to implement it over the next few weeks.
Feel free to share your selection in the comments. You can even email me if you’d feel more comfortable doing that. I’m really interested in seeing what you end up choosing!
As always, if there’s something I didn’t describe something enough, don’t hesitate to ask! Leave a comment, email me, or shoot me a DM on Instagram and I’ll be more than happy to share everything I know.
Until next time, keep shining, Star — one day at a time.
