How To Sleep Better

Poor sleep affects millions of people worldwide. It causes fatigue, poor concentration, mood problems, and increases health risks. In this article, we cover ways to improve your sleep quality, from light exposure and your bedroom environment to timing your exercise session.

This article is from the Lifestyle section of our Library.

Struggling to fall asleep, waking frequently during the night, or feeling exhausted despite spending eight hours in bed? Wired but Tired!

You're not alone — and the solution often lies in simple, effective evidence-based changes to your daily habits and sleep environment. No $5000 mattress, no fancy tech, no overpriced supplements.

How Much Sleep Do You Actually Need?

Most adults need 7 to 9 hours of sleep per night. Teenagers need more (8 to 10 hours), while older adults often do well with 7 to 8 hours.

It’s not all about how long you sleep for (“sleep duration”) — other things matter just as much. But consistently getting less than 7 hours increases your risk for obesity, diabetes, heart disease, stroke, and mental health problems.

Signs You're Not Sleeping Well

Poor sleep isn't just about quantity—quality matters enormously. Warning signs include:

Regularly taking more than 30 minutes to fall asleep
Waking up multiple times during the night
Tossing and turning a lot at night
Lying awake for long periods during the night
Waking up too early and being unable to fall back asleep
Feeling unrefreshed despite adequate time in bed
Sleepiness, fatigue, or difficulty concentrating during the day
Relying on caffeine to stay alert during the day
Mood changes, irritability, or feeling more stressed

Why Sleep Matters

Quality sleep is essential for physical health, brain function, and social and emotional well-being. During sleep, your body repairs tissues, consolidates memories, regulates hormones, and clears metabolic waste from the brain.

Chronic poor sleep increases inflammation, weakens your immune system, impairs cognitive function, and raises the risk of serious health conditions. It can also be a signal that something isn’t quite right in your life, or in your body.

Common Causes of Sleep Problems

Sleep issues stem from various sources: stress and anxiety, irregular sleep schedules, poor sleep environment (too bright, noisy, warm), excessive screen time before bed, caffeine or alcohol consumption, lack of physical activity, certain medications, and underlying health conditions.

If sleep issues persist despite trying evidence-based strategies, talk to a healthcare professional. You may well have an underlying sleep disorder (e.g., sleep apnea, insomnia, restless leg syndrome, or narcolepsy), which needs specialist help.

Warning signs requiring medical evaluation include loud snoring with breathing pauses, gasping or choking during sleep, severe daytime sleepiness, or sleep problems that last more than a month.

Ways to Get Better Sleep

1. Light Exposure

Light is probably the most powerful regulator of your sleep-wake cycle. Bright light exposure in the morning and avoiding bright or blue light in the evening helps shift circadian timing and improves sleep, especially in people with delayed sleep patterns [1].

Morning bright light

Get 30 to 60 minutes of bright light exposure within 2 hours of waking, ideally outdoors. Morning light advances your circadian clock, making it easier to fall asleep at night and wake up refreshed.

Even when it’s cloudy, outdoor light is still brighter than indoor lighting. No fancy light clocks required, just get outdoors, first thing in the morning.

Evening lights

Dim lights 2 to 3 hours before bed. Blue light from screens suppresses melatonin production more than other wavelengths, delaying sleep onset and reducing sleep quality [2]. Use blue light filters on devices after sunset, or better yet, avoid screens entirely in the hour before bed.

Red and amber light wavelengths (660-870 nm) have minimal impact on melatonin. If you really need light at night, you can consider using red-wavelength light bulbs.

Complete darkness for sleep

Your bedroom should be dark enough that you can't see your hand in front of your face. Use blackout curtains or an eye mask to block all light sources, including street lights and vampire lights on your electronic device indicators.

2. Mind-Body Exercise

Mind-body practices like yoga and tai chi improve sleep in a few ways; they reduce stress, promote relaxation, and help regulate your nervous system activity.

Yoga improves sleep quality in women, and other mind-body activities are also shown to improve sleep quality, reduce insomnia and reduce tiredness throughout the day [3][4].

What to Do:

Practice gentle yoga or tai chi 2 to 4 times weekly
Evening sessions work well, but avoid vigorous practice right before bed
Incorporate breathing exercises (see relaxation section below)
Even just 20 minutes provides benefits

These mind-body practices are shown to reduce cortisol levels and activate the parasympathetic nervous system (your "rest and digest" system), creating physiological conditions conducive to good sleep.

3. Time Your Exercise

Regular physical activity noticeably improves sleep, but the timing of the exercise matters (how close to bedtime it is). Both aerobic and resistance training improve sleep quality and reduce insomnia in adults.

Research also shows that exercise enhances slow-wave (deep) sleep quality even when your total sleep time doesn't change [5].

How to exercise for sleep:

1. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly
2. Morning or afternoon exercise tends to promote better sleep than late evening workouts
3. Avoid vigorous exercise 2 to 3 hours before bed, as it increases body temperature and arousal
4. Light stretching, gentle yoga or tai chi in the evening is fine and may actually help
5. Even just a 10-minute daily walk provides sleep benefits

Exercise reduces anxiety, regulates circadian rhythms, increases “adenosine” (a sleep-promoting brain chemical), and helps (optimally) time your body temperature rhythm, which all support better sleep.

The improvement in slow-wave sleep quality is particularly valuable, as this is the most physically restorative sleep stage.

4. Improve Your Sleep Environment

Your bedroom environment affects sleep quality.

Research on sleep hygiene shows that regular sleep-wake schedules, wind-down routines, limiting/avoiding screens, stimulants, nighttime light, quiet and coolness can improve sleep, especially in people who have poor sleep or sleep hygiene to start with [6].

Temperature

The ideal bedroom temperature is 66-70°F (19-21°C). Your core body temperature naturally drops during sleep, and a cool room facilitates this process [7]. Being too warm disrupts sleep and reduces time in deep stages.

Older adults and in the winter months may need to sleep in slightly warmer conditions (68-77°F or 20-25°C)

Comfort

Invest in a quality mattress and pillows that support your preferred sleep position. Replace your mattress every 10 years or so.

Clutter-free space

Keep your bedroom clean, organised, and dedicated primarily to sleep (and intimate activities). Remove work materials, exercise equipment, and other non-sleep-related items.

Air quality

Ensure good ventilation. Some people benefit from air purifiers, especially those with allergies.

5. Sound & Noise Management

Sound can either disrupt or promote sleep, depending on type, volume, and consistency.

For noisy environments: There is mixed evidence on whether or not white noise (pink or mixed noises) helps sleep whatsoever [8]. Earplugs effectively block unwanted noise; try different types to find comfortable ones.

Heavy curtains, rugs, and wall hangings absorb sound if it disturbs your sleep. Turn off ticking clocks, silence notifications, and ask household members to keep noise down during your sleep hours.

Calming sounds: Some people sleep better with gentle nature sounds (rain, ocean waves), soft music, or guided sleep meditations [9]. Keep volume very low—barely audible—to avoid disrupting sleep cycles.

Avoid: Television or talk radio while sleeping. Speech and varying volumes disrupt sleep quality even if you're not consciously aware of it.

6. Relaxation & Mindfulness for Sleep

Stress and mental arousal are leading causes of insomnia. Mindfulness meditation is shown to improve sleep quality compared to control groups [10]. Additionally, techniques like progressive muscle relaxation, breathing exercises, and listening to relaxing music can also improve sleep quality.

Relaxing and Mindful Things to Do Before Bed

Warm Bath or Shower: a warm bath or shower before bed (from 10 minutes, up to 2 hours) is associated with better sleep quality and getting to sleep faster.

Although it may seem confusing, heating your body and then allowing it to cool can help reduce your core temperature more quickly, which is needed to get to sleep.

4-7-8 breathing: Inhale through your nose for 4 counts, hold for 7, exhale through your mouth for 8. Repeat 4 times. This slows your heart rate and promotes relaxation.

Progressive muscle relaxation: Systematically tense and release muscle groups from toes to head. This reduces physical tension and focuses attention away from racing thoughts.

Body scan meditation: Mentally scan your body from feet to head, noticing sensations without judgment. This mindfulness practice reduces anxiety and promotes relaxation.

Guided imagery: Visualise peaceful, calming scenes in detail. Engaging your imagination redirects anxious thoughts.

Mindfulness meditation: Observe thoughts without engaging them, repeatedly returning attention to breath or body sensations.

Relaxing music: Listening to calming music before bed can improve sleep quality.

These are just ideas, so practice your chosen technique daily, both during the day and as part of your bedtime routine. The more you practice, the more effective it should become.

7. What foods to eat for better sleep?

What and when you eat significantly impacts sleep quality. This deserves detailed exploration, so see our article on What to Skip and What to Eat for Better Sleep for detailed guidance.

Foods that support sleep

Mediterranean-style diet rich in vegetables, fruits, whole grains, fish, and healthy fats; tryptophan-rich proteins (turkey, dairy, eggs, nuts); melatonin-containing foods (tart cherry juice, kiwifruit); high-fibre foods that promote deep sleep; zinc-rich seafood.

Foods that disrupt sleep

Caffeine (avoid after early afternoon, 8–13 hours before bed); alcohol (fragments sleep and reduces REM despite initial drowsiness); high-sugar and ultra-processed foods; large, heavy meals close to bedtime.

8. What is the 10-3-2-1-0 Rule?

This simple rule can help you sleep by creating boundaries around common sleep disruptors.

10 hours before bed: No more caffeine

This includes coffee, tea, energy drinks, soda, and chocolate. Caffeine has a half-life of 5–6 hours, meaning it takes 10–12 hours to fully clear your system. Even afternoon coffee can disrupt your sleep.

3 hours before bed: No more food or alcohol

Finish your last meal at least 3 hours before bed. Large meals require significant digestive effort that can interfere with sleep. Alcohol should also stop 3 hours out; it may help you fall asleep, but it severely disrupts sleep quality later at night.

2 hours before bed: No more work

Stop work-related activities 2 hours before bed. This gives your mind time to wind down from the day's stressors and problem-solving mode. Use this transition time for relaxing activities.

1 hour before bed: No more screens

Turn off all screens (phone, tablet, computer, TV) 1 hour before bed. The blue light suppresses melatonin production, and the content keeps your mind engaged and alert. Use this hour for reading, gentle stretching, meditation, or other calming activities.

0: The number of times you hit snooze

When your alarm goes off in the morning, get up immediately. Hitting snooze fragments your final sleep cycle and makes you groggier (“sleep inertia”). Consistent wake times strengthen your circadian rhythm and improve sleep quality over time.

Bottom Line

Improving sleep rarely requires doing everything perfectly — it's about doing everything possible to tip the odds in your favour. Maybe try 2 to 3 things to start with, then gradually add more over time. See what works and stop doing what doesn’t.

The most impactful changes are probably fixing your light exposure, bedtime wind-down routine (see 10-3-2-1-0 rule) and your bedroom temperature. Quality sleep isn't a luxury — it's a biological necessity.

Sources

1. Faulkner SM et al. Light therapies to improve sleep in intrinsic circadian rhythm sleep disorders and neuro-psychiatric illness: A systematic review and meta-analysis. Sleep Med Rev. 2019 Aug;46:108-123. PMID: 31108433

2. West KE et al. Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. J Appl Physiol (1985). 2011 Mar;110(3):619-26. PMID: 21164152

3. Wang WL et al. The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis. BMC Psychiatry. 2020 May 1;20(1):195. PMID: 32357858

4. Xie Y et al. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021 Jun 7;12:664499.. PMID: 34163383

5. Park I et al. Exercise improves the quality of slow-wave sleep by increasing slow-wave stability. Sci Rep. 2021 Feb 24;11(1):4410. PMID: 33627708

6. Murawski B et al. A systematic review and meta-analysis of cognitive and behavioral interventions to improve sleep health in adults without sleep disorders. Sleep Med Rev. 2018 Aug;40:160-169. PMID: 29397329

7. Harding EC et al. The Temperature Dependence of Sleep. Front Neurosci. 2019 Apr 24;13:336. PMID: 31105512

8. Riedy SM et al. Noise as a sleep aid: A systematic review. Sleep Med Rev. 2021 Feb;55:101385. PMID: 33007706

9. Cordi MJ et al. Effects of Relaxing Music on Healthy Sleep. Sci Rep. 2019 Jun 24;9(1):9079. PMID: 31235748

10. Rusch HL et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci. 2019 Jun;1445(1):5-16. PMID: 30575050