Sleep is essential for health and well-being, yet many of us neglect good sleep habits. By following the ten expert-backed tips below, you can transform into a “super sleeper”—someone who enjoys high-quality, restful sleep and wakes up refreshed every day.
10 Tips On How To Improve Sleep
1. Keep In Sync With Your Body
- Consistent Sleep Schedule: Maintain a regular sleep and wake time daily to support your internal clock.
- Avoid Sleeping In: Resist sleeping in as it disrupts your sleep schedule. Opt for short naps (15-20 minutes) in the afternoon instead.
- Healthy Breakfast: Start your day with breakfast to signal your body’s internal clock.
2. Design a Restful Environment
- Cool, Dark, and Quiet Room: Ideal temperature for sleep is 60-67°F. Consider cooling devices like BedJet or Perfectly Snug Mattress Topper.
- Manage Light and Noise: Use blackout curtains, white noise machines, or earplugs to eliminate distractions.
- Stable Bed Frame: Use sturdy, quiet bed frames such as Thuma Bed to reduce disturbances.
3. Pick the Perfect Pillow
- Hypoallergenic Pillows: Select pillows made from hypoallergenic materials such as latex, wool, or cotton to avoid allergies.
- Pillow and Sleep Position: Side sleepers should use medium-firm pillows, while back sleepers need thinner, memory-foam pillows to support the neck.
3. Perfect Positioning
- Select the Right Mattress: Side sleepers need medium-firm mattresses like Nolah Evolution 15 or Layla Sleep Mattress. Back sleepers should choose medium-firm to firm options (Ghostbed), and stomach sleepers benefit from very firm mattresses (Titan Mattress, Helix Dawn Luxe).
4. Stop Scrolling Before Bed
- Reduce Blue Light: Avoid using electronic devices like smartphones and tablets 1-2 hours before bedtime, as blue light suppresses melatonin.
- Limit Television: Turn off your TV at least two hours before bed to avoid subtle sleep disruptions.
5. Problematic Pets
- Set Pet Boundaries: Pets moving in bed at night disrupt sleep. Keep pets off your bed to avoid disturbances and allergy triggers such as pollen, fur, and dander.
- Prevent Parasites: Regularly clean pets to prevent fleas, lice, and mites from invading your bedding.
6. Destress & Declutter
- Evening Relaxation: Engage in relaxing activities such as bathing, gentle yoga, or meditation with apps like Headspace before bedtime.
- Organized Bedroom: Keep your bedroom clutter-free to minimize stress and anxiety, improving sleep.
- Work-Life Boundaries: Avoid reading or sending work emails after dinner to reduce stress and maintain clear work-life boundaries.
7. Embark on Exercising
- Regular Exercise: Regular daytime exercise, even short walks, improves sleep quality by making you naturally tired.
- Exercise Timing: Avoid exercising late in the day. Finish your workout at least 3-4 hours before bedtime.
- Combat Insomnia: Exercise regularly to help alleviate insomnia symptoms, promoting deeper sleep.
8. Healthy Diet Equals Healthy Sleep
- Mediterranean Diet: Focus on foods that encourage melatonin and serotonin production, such as vegetables, fruits, nuts, fish, and whole grains.
- Avoid Excessive Sugar: High sugar consumption can disrupt gut health and circadian rhythms, negatively affecting sleep.
- Limit Late-Night Meals and Alcohol: Avoid heavy meals or alcohol close to bedtime. Opt for lighter snacks if necessary.
9. Stop Smoking and Reduce Alcohol
- Quit Nicotine: Nicotine disrupts sleep as a powerful stimulant. Seek professional support if quitting is challenging.
- Limit Alcohol: Avoid alcohol consumption before bed as it can disturb your sleep later in the night.
10. Cut Down on Caffeine
- Restrict Caffeine: Limit caffeine to mornings, as even small amounts later in the day can impact sleep.
- Hidden Caffeine Sources: Watch for hidden caffeine in food, drinks, and medications.
Summary: Achieving Super Sleeper Status
Improving sleep requires consistent effort. Gradually implement these tips, and soon you’ll experience deeper, more refreshing sleep, enhanced daily energy, and increased productivity.